BOSSMAN'S First supplement log on AM

However the difference is the mindset and discipline being applied. Give yourself some credit here stud!

This !!
 
BOSSMAN said:
Yeah buddy!! The deficit and training is on point right now. In your opinion, I feel as though I need a refeed. I want to keep it kleen (you like that) but I'm trying to grub. What do you think would be a good amount of calories P F C? The muscle skulptor is crushing my appetite, I'm just not trying to burn muscle and keep true energy up, not just stim energy. Thanks MrKleen73. Also, I'm planning a rest day this weekend from training. Probably sunday, should I refeed and rest the same day or does it make a difference?
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Refeeding on your rest day is a great idea. We grow when we rest!!!

I would go with something like 100-150 grams of protein would probably try to keep fats under 80g and hit about 500g of carbs minimum. Keep saturated fats lower on the refeed because you are more likely to store it is fat with that much insulin present throughout the day.

Weigh yourself in the morning before this day, then weigh yourself the next day and see where you are... If less or the same weight, and looking full but not spilled over then bump the carbs higher on the next time around by 100g and see how that works for you. If up more than a couple lbs regardless of amount of weight heavier, but looking pretty full and tight with no spill over then you are probably at the money spot good. If spilled over a good bit then back off the carbs a little or watch your try to balance out your electrolytes a bit. Being sodium heavy is a good way to spill over. LIke chomping on tortilla chips or something bloats me like a mofo!!! The real goal here though is keeping leptin levels drom dropping to keep you from hitting a plateau. So the more carbs you can add in without spilling over much the better in this instance.

By spill over I mean when you look a little watered down, puffy, or suddenly smoother, that means you overshot how much room for carbs you had in the muscles so the water held by the carbohydrates ends up under the skin instead of in the muscle. Although having too much sodium, and not enough potassium can make this happen before the muscles are full because potassium needs to be in enough of a balance to pull the water into the muscle and organs rather than sub-q. Sodium isn't hard to come by but potassium can be a bit harder so pay attention to it.

With you working outside in the heat you might also think about adding in a tablespoon of molasses to your morning mix. It is an excellent natural source of potassium and some other minerals.
 
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Man I love this forum. Where else you gonna get info like this. I'm planning a 5 mile jog tomorrow morning along with a full day of labor. Will chill on sunday and attempt to hit macros posted above. I'm hyped man, gonna really try to get this right this time. For me it all boils down to learning the timing of things and nutrition. Obviously I've done something rigjt over the last 3 years by dropping 100lbs, but I'm the type of person that I have to be the best. I'm willing to learn, the training isn't an issue. Just stocked up on some staples with TheSolution for the fall. I know I have said this before, but I really appreciate you following this log and the top notch info. Also, I'm limited with equipment at my house as far as weights. I make do with what I have, big time. I recently ran into a childhood buddy that I used to play football with for years at the barbershop. Not only does he literally live 3 miles away from me., he is a gold glove boxer, mma fight with a full matt and cage. He had a company build him a fully equipped gym at his crib. He paid 50k, and is begging for me to come train with him in the evenings. So, once lawncare comes to a halt around Thanksgiving I'm seriously gonna consider lifting heavy again. I haven't pumped big iron in years. There was a time (1998) boy ole boy I was a dog. Last time I maxed, I was pushing 360 on bench 2x no spot. Loved it, don't wanna get to that again but man I would love to get under a bench and toss 225 around 20x, some deads, some some big squats....man oh man...thanks again MrKleen73
 
BOSSMAN said:
^^^^^^^^^^
Man I love this forum. Where else you gonna get info like this. I'm planning a 5 mile jog tomorrow morning along with a full day of labor. Will chill on sunday and attempt to hit macros posted above. I'm hyped man, gonna really try to get this right this time. For me it all boils down to learning the timing of things and nutrition. Obviously I've done something rigjt over the last 3 years by dropping 100lbs, but I'm the type of person that I have to be the best. I'm willing to learn, the training isn't an issue. Just stocked up on some staples with TheSolution for the fall. I know I have said this before, but I really appreciate you following this log and the top notch info. Also, I'm limited with equipment at my house as far as weights. I make do with what I have, big time. I recently ran into a childhood buddy that I used to play football with for years at the barbershop. Not only does he literally live 3 miles away from me., he is a gold glove boxer, mma fight with a full matt and cage. He had a company build him a fully equipped gym at his crib. He paid 50k, and is begging for me to come train with him in the evenings. So, once lawncare comes to a halt around Thanksgiving I'm seriously gonna consider lifting heavy again. I haven't pumped big iron in years. There was a time (1998) boy ole boy I was a dog. Last time I maxed, I was pushing 360 on bench 2x no spot. Loved it, don't wanna get to that again but man I would love to get under a bench and toss 225 around 20x, some deads, some some big squats....man oh man...thanks again MrKleen73
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Just sayin if you get on the bench and hit 225 20x youre probably gonna be doing 360 for 2 or somewhere around there. I hit 225 around 16x and max at 355 lol
 
christ83189 said:
Work up slow. If it starts to not feel right drop weight. Remember, if it doesnt make you nervous its not heavy enough lol
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Man I used to love when I would db bench, needed someone to hand me my 2nd db, help me get them moving and start cranking
 
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It's been awhile fellas, but I'm going out for a 5 mile run now. Let's get it on!!
 
My knees will not run anymore !!
 
I'm with the others. I'm not a big runner. I like doing the elliptical though.
 
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The party hasn't stopped!! Just finished yard #7. 3 hours away from a 24 hour fast. Not hungry a bit.
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Nice man! I would be starving after all that work and no food!
 
I think you need to fuel your muscles more bro. Cutting calories too low for too long you will be burning just as much muscle as fat if not more. You'll be losing weight, yes, but not the kind you want to lose. You'll be losing weight but staying the same shape and body composition. You dont want that
 
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Nailed my first ever 1hr fast yesterday at 7pm. Actually feeling great. Today's is a refeed when I get home
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Off day today, boat is still in shop so brought out some other toys!!
 
christ83189 said:
I think you need to fuel your muscles more bro. Cutting calories too low for too long you will be burning just as much muscle as fat if not more. You'll be losing weight, yes, but not the kind you want to lose. You'll be losing weight but staying the same shape and body composition. You dont want that
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Agree 100%
 
309am 2 scoops CANNIBAL RIOT
311am treadmill warmup
20 minutes 178 calories 1.28 miles
335am stretch* warmup core
2 min jump rope
15 bent over db Flys 20lb
15 front arm raises 20lb x15
25 scissors with 12lb med ball
25 wide grip pushup
30 sec rest Repeat 2 sets
351am legs triceps blast
Tricep push down 90lb x20
Leg extensions 50lb x20
Tpd 100 lb x 12
Le 60lb x15
Tpd 110lb x8
LE 70 lb x10
Squats 135 lb x 15
Overhead extension 60lb x15
Squats 150 x10
OE 40lb x20
Squats 160lbx10
OE 40lb x 15
Reverse are extension 20lb x failure each arm
417 circuit
1/4 mile blast 5mph
2 mins heavy bag
25 sit ups
Repeat 2 sets
433am treadmill cool down
438am workout complete 1hr 27mins PANDORA KORN /KILLSWITCH ENGAGED
GARAGE TEMP 79
 
Looks like you had a fun weekend! A little boxing cardio this morning to!
 
305 am 1 cap MUSCLE SKULPTOR
1 cap VASO6* 2g GLYCEROL
309am treadmill warmup
46 minutes 438 cal 3.01 miles
357am core stretch
60 Torso twist with 20lb db
Ankle to sky db thrust 30 each side
Side plank crunch 25 each side
1 min plank
Repeat 2 sets
412am bicep blast
Cable curls 60lb x 20
Hammer curls 40lb db x20
Cable curls 70 lb x10
Hammer curls 40lb x20
Cable curls 80lbx6
Hammer curls 40lb x20
Seated preacher 40lb x15
21's 50lb
Seated preacher 50lb x 10
21's 40lb
BICEP BURNOUT
40lb x failure
30lb x failure
20lb x failure
10lb x failure
No rest 74 total reps
435AM WORKOUT complete 1hr 26 mins
PANDORA KILLSWITCH /RICK ROSS
GARAGE TEMP 80
 
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237 various bicep reps...2g glycerol. ..300mg vaso6. ...and some laxo....the PUMP is real
 
Nice healthy meal with a good sweaty workout!
 
Bi's are looking big !!
 
Rocket3015 said:
Bi's are looking big !!
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Thanks big dog, on week 3 of MUSCLE SKULPTOR, I have only been taking 1 cap. Ran out of my CANNIBAL RIOT yesterday so I chose to take a MUSCLE SKULPTOR as me pre this morning. This will also allow me to take another around 10am for full dose. I remember with TRUE SHRED it took about 4 weeks to get results, week 4 is right around the corner
 
Barbell bench 135 x15
185x8
205x4
135 x15
Barbell incline 135x8x3
^^^last night^^^
305am 2g glycerol 1 cap VASO6 1 cap MUSCLE SKULPTOR
310am treadmill warmup
24 minutes 130 calories 1.24 miles
335am shoulders/back
Seated rows 60lb x15 70lbx 12 90lbx10
Bent over row db 1 arm 40lb x 15* (each)
60lb x10 (each) 60lb x10 ( each )
Reverse close grip pulldown 80lb x20 100 x12* 120 x10
Seated bent over Flys 20lb x20 x2
Standing front arm raises 20lb x20 x2
Wide lat pulldown 80lb x15 100 lb x12 120lb x8
Upright row cable 50lb x20 60lb x12 70lbx8
Shoulder press machine 80lb x20 100 lb x 8
Seated db shrugs 60 x failure x3 (57) reps
417am core
425 am treadmill cool down
438am am workout complete 1hr 28 min
PANDORA RICK ROSS
GARAGE TEMP 80
 
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