BOSSMAN'S First supplement log on AM

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Taking another off day from training this morning. Ate alot of good food yesterday and was able to get 9 hours of sleep. Goal was 205 by 10/1. Above results are 201! I'm happy with that, gonna stick with new regimen of cutting out cardio and keeping macros up. One day at a time.
 
Things are looking good!!
 
201! lbs are dropping for sure!
 
Good stuff, now you can increase cals slightly next week. Still losing so bump by 25g carbs and 5-10g fats.
 
Excellent work bossman!!
 
MrKleen73 said:
Good stuff, now you can increase cals slightly next week. Still losing so bump by 25g carbs and 5-10g fats.
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too small. He was depleted for so long. Should be a minimum of 200-250 calories. At least 50g of carbs. He will be up over 3,000 calories and still losing or maitaning. He can also drop half his volume and train with higher intensity and he would find his workouts 100x harder and more productive IMO

Everything is in the 12-15 range, and very short rest. He is totally negating Type I Muslcle fibers (Slow twitch) and lower rep sets. You need to train in all rep ranges because they all have benefits. There is 0 need to negate that. Everyone should use all rep ranges, and allow your body to grow and correspond to all training varaibles/princples. Get on a basic routine like a Push Pull Legs, or Upper/Lower and run it 4x a week and he will grow like a weed, lean out, and look better
 
325 am 1 cap MUSCLE SKULPTOR
1 1/2 scoops KRAKEN PUMP
333 am stretch
Torso twist 20lb db 1 min
25 slow perfect from push up
25 slow perfect form scissors with 12lb med ball
338am legs
Squats 100x15 150 x12 180x8 200 x6
25 push ups
Standing 1 leg reverse curl each leg
10lb x10 20lb x10 30 lb x8
25 push ups
Leg extensions 50lb x12 70lbx 10 90lbx8
25 push ups
Goblet squats 40lb x15 40lb x12 60lb x10
Forward lunge 20lb x20* 20lb x20 40lb x6
Farmers walk 60lb db x75 feet x 2
422am core
432am workout complete 59 minutes
PANDORA KILLSWITCH ENGAGED
GARAGE TEMP 69
 
335am 1 cap MUSCLE SKULPTOR
1 1 / 2 scoop KRAKEN PUMP
340am stretch warmup
15 db Flys 20lb
15 front arm raises 20lb
1 minute jump rope
50 6"leg raises with 12lb med ball
345am chest
Chest press machine* 120lb x12 140lb x8
160lb x6* 180x4
25 sit ups
Incline bench db 40lbx12 60lbx10 60lbx8
*25 sit ups
Pec Dec 80lb x15* 100 lb x10 120 x8 each set finished with 5 sec squeeze
25 sit ups
Db bench 60lb x 8 x3
Pushups x failure 1 set
419am core
426am workout complete 46 minutes
PANDORA KILLSWITCH ENGAGED
GARAGE TEMP 71
 
Did you get bloodwork yet?
Full lipids label, thyroid and testosterone levels would be good to see how much they were impacted after your long. Crash dieting phase
 
The Solution said:
Did you get bloodwork yet?
Full lipids label, thyroid and testosterone levels would be good to see how much they were impacted after your long. Crash dieting phase
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Definitely in the works The Solution. I'm interested to see where my levels are at and make the coorect adjustments. It's looking like next Friday may be the day. I'm off from day job. Once I get the results I will email you so we can adjust . Thanks
 
The Solution said:
Did you get bloodwork yet?
Full lipids label, thyroid and testosterone levels would be good to see how much they were impacted after your long. Crash dieting phase
Click to expand...
Also with this being my first time doing this, due to my lack of knowledge what exactly do I ask for so I get the right tests the first time?
 
BOSSMAN said:
Also with this being my first time doing this, due to my lack of knowledge what exactly do I ask for so I get the right tests the first time?
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Call ahead and ask for those tests so the nurses and doctors know what you are there for
Don’t just show up. Call your doctors office and request the bloodwork
 
BOSSMAN said:
Also with this being my first time doing this, due to my lack of knowledge what exactly do I ask for so I get the right tests the first time?
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Full lipids label, thyroid and testosterone levels
 
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Macros up / cardio down
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1 man army last nighy, weather is beautiful finally. Forecast 92 today in southern md
 
Post what food sources you are eating and how many meals.
Last time you sent me a quesadilla and nuts and vegetables in 2 meals. Which is the furthest thing from optimal.
If you are just eating a bunch of junk and take out in 2 meals your not doing yourself much good.
 
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The Solution said:
Post what food sources you are eating and how many meals.
Last time you sent me a quesadilla and nuts and vegetables in 2 meals. Which is the furthest thing from optimal.
If you are just eating a bunch of junk and take out in 2 meals your not doing yourself much good.
Click to expand...
 
In most cases, some of the snacks go along with lunch. Just to logging on the fly it's convenient to log under snack as that's where they are already logged. I can change that to be more specific.
 
Your fats are way too high IMO. You train fasted and you dont take any intra-workout carbs? not optimal

I would go around
200g Protein (800)
400g Carbs (1200)
=65g Fat (500 kcals)

do 75g carbs intra (gatorade, karbolyn)
75g first meal
75g 2nd meal
~50g 3rd
~50g 4th

trace carbs will put you right around 400
You will find your performance light up and train 5x harder. Going in on an empty tank is just not smart nor is it ideal.
Plus eating a bunch of cheese and ice cream daily is not the best sources to use on your diet.

drop the tortilla and buy rice, cook in bulk.. will save you lots of time or grab the little jasmine or white rice cups at the store
Chicken Thighs, 93/7 Turkey, Chicken Breasts, tuna packs, whey, greek yogurts

a good meal you could take on the go is whey + Yogurt and throw in some pretzels, rice cakes, and kiddie cereal (good post-workout) if you are on the go. Grab more english muffins and bagels as they digest easy and will help you increase carbs as well as banana's and using honey to top off your things with.

I can guarentee your digestion and performance will skyrocket.
 
The Solution said:
Your fats are way too high IMO. You train fasted and you dont take any intra-workout carbs? not optimal

I would go around
200g Protein (800)
400g Carbs (1200)
=65g Fat (500 kcals)

do 75g carbs intra (gatorade, karbolyn)
75g first meal
75g 2nd meal
~50g 3rd
~50g 4th

trace carbs will put you right around 400
You will find your performance light up and train 5x harder. Going in on an empty tank is just not smart nor is it ideal.
Plus eating a bunch of cheese and ice cream daily is not the best sources to use on your diet.

drop the tortilla and buy rice, cook in bulk.. will save you lots of time or grab the little jasmine or white rice cups at the store
Chicken Thighs, 93/7 Turkey, Chicken Breasts, tuna packs, whey, greek yogurts

a good meal you could take on the go is whey + Yogurt and throw in some pretzels, rice cakes, and kiddie cereal (good post-workout) if you are on the go. Grab more english muffins and bagels as they digest easy and will help you increase carbs as well as banana's and using honey to top off your things with.

I can guarentee your digestion and performance will skyrocket.
Click to expand...

Yes sir the cheese and ice cream is easy to drop. Thank you for the in depth analysis and professional advice. I will get through this week with what I got and make adjustments. Hit the grocery Sunday, and tighten up. Will adjust macros on tracker also.
 
The Solution said:
too small. He was depleted for so long. Should be a minimum of 200-250 calories. At least 50g of carbs. He will be up over 3,000 calories and still losing or maitaning. He can also drop half his volume and train with higher intensity and he would find his workouts 100x harder and more productive IMO

Everything is in the 12-15 range, and very short rest. He is totally negating Type I Muslcle fibers (Slow twitch) and lower rep sets. You need to train in all rep ranges because they all have benefits. There is 0 need to negate that. Everyone should use all rep ranges, and allow your body to grow and correspond to all training varaibles/princples. Get on a basic routine like a Push Pull Legs, or Upper/Lower and run it 4x a week and he will grow like a weed, lean out, and look better
Click to expand...
Yeah, more like 500 but I know he is a bit weary of bumping the cals so was taking baby steps by suggesting a 200 calorie increase, and bumping it weekly for a while.
The Solution said:
Your fats are way too high IMO. You train fasted and you dont take any intra-workout carbs? not optimal

I would go around
200g Protein (800)
400g Carbs (1200)
=65g Fat (500 kcals)

do 75g carbs intra (gatorade, karbolyn)
75g first meal
75g 2nd meal
~50g 3rd
~50g 4th

trace carbs will put you right around 400
You will find your performance light up and train 5x harder. Going in on an empty tank is just not smart nor is it ideal.
Plus eating a bunch of cheese and ice cream daily is not the best sources to use on your diet.

drop the tortilla and buy rice, cook in bulk.. will save you lots of time or grab the little jasmine or white rice cups at the store
Chicken Thighs, 93/7 Turkey, Chicken Breasts, tuna packs, whey, greek yogurts

a good meal you could take on the go is whey + Yogurt and throw in some pretzels, rice cakes, and kiddie cereal (good post-workout) if you are on the go. Grab more english muffins and bagels as they digest easy and will help you increase carbs as well as banana's and using honey to top off your things with.

I can guarentee your digestion and performance will skyrocket.
Click to expand...

Solid suggestions... of course that is no surprise.
 
325 am 1 cap MUSCLE SKULPTOR
2 scoops KRAKEN PUMP
327am stretch warmup
25 prison squats with med ball thrust
25 slow motion sit ups with med ball
25 slow form push ups
333am shoulders back
Shoulder press db
40lb x12* 40lb x 10* 60lb x 6
Seated cable row
70lbx 12* 90lb x 10 110lb x 10
Reverse incline db Flys
20lb x 15* x 3
Wide lat pulldown
100 lb x12 120lb x10 1 40lb x 8
Seated db shrugs
60lb x20 x3
1 arm bent over row each arm
60lb x10 x3
Upright row cable wide grip
60lb x12* 80lb x10* 80lbx8
Standing db Flys lateral
20lb x20 x3
Front arm raises 20lb x10 x3
423am workout complete 50 minutes
PANDORA GODSMACK
GARAGE TEMP 73

Had a great workout this morning, upped the weights on a few exercises. Definitely feeling full and hard, energy was high.
 
This is a list of some snacks/essentials I will be picking up this weekend to help reach my new daily macros. Any suggestions are appreciated. Obviously my meats and veggies aren't included. Thanks
Quinoa
Oats
Banana
Sweet potato
Orange
Apple
Bagels
Greek yogurt
Raisin
Dried fruit
Brown rice
Almond
Granola
 
BOSSMAN have your cousin stop by and say hello !!

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Rocket3015 said:
BOSSMAN have your cousin stop by and say hello !!

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Absolutely! ! I just text him to see what cars he will be bringing. I will pass on the info. Should I tell him to look for the salesman that's all jacked up!!!! With 24"pythons!!! His name is Gary, we call him "bucket head" if you do get to meet him you will know why (poor fella)
 
There is probably close to one hundred thousand people there, so it's a busy place !!
 
I will have to get with you early next year when it's time for me to replace my tires on my rock crawler.
 
BOSSMAN said:
I will have to get with you early next year when it's time for me to replace my tires on my rock crawler.
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Shoot me an email with what you are looking for !!
 
BOSSMAN said:
This is a list of some snacks/essentials I will be picking up this weekend to help reach my new daily macros. Any suggestions are appreciated. Obviously my meats and veggies aren't included. Thanks
Quinoa
Oats
Banana
Sweet potato
Orange
Apple
Bagels
Greek yogurt
Raisin
Dried fruit
Brown rice
Almond
Granola
Click to expand...

For me brown rice = bloat city... no REAL benefit in my personal opinion. It's a mofo to digest and if not eaten alone it really doesn't hold any glycemic benefit over white when in a mixed macro meal. However that is just a personal opinion. Eating a lot of meals and more food you aren't going to want everything to be high in fiber or hard to digest. Otherwise you could experience discomfort, or not want to eat all of your required food.
 
BOSSMAN said:
This is a list of some snacks/essentials I will be picking up this weekend to help reach my new daily macros. Any suggestions are appreciated. Obviously my meats and veggies aren't included. Thanks
Quinoa
Oats
Banana
Sweet potato
Orange
Apple
Bagels
Greek yogurt
Raisin
Dried fruit
Brown rice
Almond
Granola
Click to expand...

For me brown rice = bloat city... no REAL benefit in my personal opinion. It's a mofo to digest and if not eaten alone it really doesn't hold any glycemic benefit over white when in a mixed macro meal. However that is just a personal opinion. Eating a lot of meals and more food you aren't going to want everything to be high in fiber or hard to digest. Otherwise you could experience discomfort, or not want to eat all of your required food.
 
MrKleen73 said:
For me brown rice = bloat city... no REAL benefit in my personal opinion. It's a mofo to digest and if not eaten alone it really doesn't hold any glycemic benefit over white when in a mixed macro meal. However that is just a personal opinion. Eating a lot of meals and more food you aren't going to want everything to be high in fiber or hard to digest. Otherwise you could experience discomfort, or not want to eat all of your required food.
Click to expand...
Just from the last 2 weeks of changes, the gas is crazy, digestion is changing. Bloat is there also. Trial and error at this point but I'm all in. Energy levels are up, strength and endurance are up. Thanks big dog MrKleen73
 
BOSSMAN said:
Just from the last 2 weeks of changes, the gas is crazy, digestion is changing. Bloat is there also. Trial and error at this point but I'm all in. Energy levels are up, strength and endurance are up. Thanks big dog @MeKleen73
Click to expand...

ACV, is good for gas relief.
 
BOSSMAN said:
Just from the last 2 weeks of changes, the gas is crazy, digestion is changing. Bloat is there also. Trial and error at this point but I'm all in. Energy levels are up, strength and endurance are up. Thanks big dog @MeKleen73
Click to expand...

if you have bloat its a food source you are eating.
after you eat a meal if you feel bloating coming there is a variable that needs to be removed or a food source you need to eliminate. Thats something you have to take note of every single meal you eat.

Oatmeal is notorious for bloating, same with broccoli (very gassy vegetable) and egg whites. Fish and Mushrooms also play a victim in the big scheme of things. The more clients I work with 1 on 1 online and in person I see these as constant varaibles with digestion and food sources.

If you get potatoes make sure you skin them when preparing. The skins are big red flags for bloating.

I would eliminate those above, take notes on dairy. Some people it kills them. Beef is also very heavy for digestion and bloating. This is something only YOU can figure out with guidance and trial/error.


Skip brown rice for jasmine or white
Drop the oats and go cream of rice/wheat (easier to digest)
Stick to banana's and berries for fruits (Strawberry/blueberry) much more micronutrients
Potatoes get both white and sweet, but remember they digest harder and contain a lot more volume and satisfaction. so as calories rise they will be harder to digest as you eat more food. Remember less volume is key when you increase calories to allow for optimal digestion.

Most people do the oppositie and try and eat high volume with high calories = constant bloat and improper digestion.
that does 0 good if you cant digest or absorb the nutrients you eat.
 
I can only eat broccoli in small amounts other wise the wife is not very happy !!
 
No training today, 10 hours of lawncare. Making a strong push into the fall with this beautiful weather. .
 
BOSSMAN said:
No training today, 10 hours of lawncare. Making a strong push into the fall with this beautiful weather. .
Click to expand...

10 hours of lawncare is your training;)
 
Nice! Don't even want to know what 6:00 pm looked like!
 
The Solution said:
if you have bloat its a food source you are eating.
after you eat a meal if you feel bloating coming there is a variable that needs to be removed or a food source you need to eliminate. Thats something you have to take note of every single meal you eat.

Oatmeal is notorious for bloating, same with broccoli (very gassy vegetable) and egg whites. Fish and Mushrooms also play a victim in the big scheme of things. The more clients I work with 1 on 1 online and in person I see these as constant varaibles with digestion and food sources.

If you get potatoes make sure you skin them when preparing. The skins are big red flags for bloating.

I would eliminate those above, take notes on dairy. Some people it kills them. Beef is also very heavy for digestion and bloating. This is something only YOU can figure out with guidance and trial/error.


Skip brown rice for jasmine or white
Drop the oats and go cream of rice/wheat (easier to digest)
Stick to banana's and berries for fruits (Strawberry/blueberry) much more micronutrients
Potatoes get both white and sweet, but remember they digest harder and contain a lot more volume and satisfaction. so as calories rise they will be harder to digest as you eat more food. Remember less volume is key when you increase calories to allow for optimal digestion.

Most people do the oppositie and try and eat high volume with high calories = constant bloat and improper digestion.
that does 0 good if you cant digest or absorb the nutrients you eat.
Click to expand...

Thanks The Solution
 
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