Epi-v shreds Old fug, Read all about it...

[ScottyDoc]

Guys I am thinking about extending this for 2 more weeks and my only concern is I have been on cycle for 12 ... I am just thinknig of continuing the Epi-v 2 more weeks to make it 6 weeks as this is where I see the most benefit. I feel fine and don't see a problem. I don't feel shut down and I have Toremifine which I am definitely going to use. The plus side is that I should be able to get even more ultra shredded...

What do you think...?

Fugg it, if you are feeling great, no sides, and you are taking good care (preventatives), why not!

 

[DreamWeaver]

Taking a page out of Chris's book and using the IF Calculator to gauge where I want to be for the next couple weeks...

Now I will borrow some cals off each day to Make Friday more of a free day... nothing crazy at this time maybe 2800 or so... then when I go into maintenance I can make adjustments concerning the free day maybe getting it up a bit higher...

 

[DreamWeaver]

Nice, some friends and I are going again next weekend, when they saw all my picts on FaceBook they started calling me telling me they wanted to go, so I said ok, but I only did the lower half which is class IV & III, this time around we will be doing both the upper & lower half of the river and it will be Class III, IV, & V rapids... one rapid "Godzilla" is the bomb!!!

The water is low here this year soe I am thinking I will only see class 3 and 4 but that will be fine for my first go...

 

[DreamWeaver]

Fugg it, if you are feeling great, no sides, and you are taking good care (preventatives), why not!

Yah it's coming together hyper rip here we come ... yah baby!!!

 

[DreamWeaver]

Meal 1 (Around noon)
Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups	200	10
Oranges - Raw, navels, 1 fruit (2-7/8" dia)	69	18		1
Costco - Boneless Skinless Chicken Breasts, 16 oz (1breast)	440		6	100
	709	28	6	101
Meal 2 (Between 5 and 7 pm)
Chinese - Singapore Noodles, Prawn, Chicken, Pork, Egg, Curry, 3 cup	1,851	195	90	65
	1,851	195	90	65
Totals	2,560	223	96	166

Carbs are high protein is low but this is more of a free day for me...I will work on the other days to get the parms in check...

 

[MrKleen73]

Good stuff, I have no idea how you eat 4 cups of fresh veggies at a time... I would be so full.

 

[MrKleen73]

I just made a general training and update thread if you want to follow along with me and what I am doing then Try And Catch Up Mutha Fuggas!

 

[DreamWeaver]

Good stuff, I have no idea how you eat 4 cups of fresh veggies at a time... I would be so full.

Some of it leafy... a mixed greens thing with other veggies...

 

[DreamWeaver]

I just made a general training and update thread if you want to follow along with me and what I am doing then Try And Catch Up Mutha Fuggas!

Already there ...

 

[ScottyDoc]

Right behind ya and sh!t!

 

[DreamWeaver]

This weeks pics do show a bit of improvement but there was some bad eating at the end of the week... I still have 2 weeks to bring this home...

 

[superbeast668]

This weeks pics do show a bit of improvement but there was some bad eating at the end of the week... I still have 2 weeks to bring this home...<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62974"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62975"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62976"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62977"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62978"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62979"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62980"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62981"/>

Two weeks? That means youre going to extend?! Sweet... already lookin crazy ripped for a 54 year old dude. Another two weeks i cabt even imagine

 

[DreamWeaver]

Two weeks? That means youre going to extend?! Sweet... already lookin crazy ripped for a 54 year old dude. Another two weeks i cabt even imagine

Thanks yah I am about 6% right now I think...

 

[superbeast668]

Thanks yah I am about 6% right now I think...

I can honestly say ive never been below 10%. You follow IF correct? I might give it another go now that im in a situation that i can lift before work so dont have to worry about 12 hours manual labor and and hour of gym pre first meal

 

[VolcomX311]

Wow, you look great Doug.

 

[DreamWeaver]

I can honestly say ive never been below 10%. You follow IF correct? I might give it another go now that im in a situation that i can lift before work so dont have to worry about 12 hours manual labor and and hour of gym pre first meal

Yah it's the only way for me to go now...

Wow, you look great Doug.

Thanks Sam ...been another good year

 

[VolcomX311]

Great landscape in the back shot.

 

[DreamWeaver]

Great landscape in the back shot.

Thanks again.. back has been on fire this year, deep tissue massage has done a number...

 

[DreamWeaver]

Yesterday (Saturday)...

Meal 1 (Around noon)
Gaspari Nutrition - Myofusion Probiotic Chocolate Protein Powder, 2 scoop	300	18	4	48
Ocean's Cnd - Solid White Albacore Tuna In Water, Drained, 133g/ Tin, 2 container (133.2 g/ 1/2 tins ea.)	280		5	53
	580	18	9	101
Meal 2 (Between 5 and 7 pm)
H-Plum - Black, Medium, 6 (2 1/8" diameter)	180	48		3
Asparagus - Cooked, boiled, drained, 1.5 cup	59	11	1	6
Yam - Raw, 400 g	472	112	1	6
Life - Sportzone. High Protein Bar. Fudge Brownie, 156 g	600	78	10	48
Top Sirloin - Meat Only, Raw, 18 oz	675		9	108
Ocean's - Solid Light Tuna ~ In Water, 1 container (133 gs ea.)	121		1	29
	2,107	249	22	200
Totals	2,687	267	31	301

 

[DreamWeaver]

I had a great workout and let me tell you I really cleaned up a lot since Saturday when pics were taken (ain't that always the fuggin way) but I had come off 2 days of bad eating.

I have reached freak status, I was walking in the park and people were freaking the fug out... one group of young ladies walked by and the older one which I thought was a mother says "Would you like to Trim that".. and about 3 of them said yes... weird...the point is I was fuggin ripped to shyte...

I went into the gym not expecting to do so well but I got a lot of the reps on a very tough routine.. chest and back saturation, I am very pleased.

I whipped up a spreadsheet that calculate the cals I will allow myself on free days... it's qute complicated but any extra cals will come from cals I save during the week and 1/2 of any excess burn cals... from exercise...

The fornula goes like this If it's a work out day then cals allowed for wo days + (cals burned - 1200)/2 - cals consumed. So on workout days the hard coded 1200 cals is expected activity so only activity that supercedes can be added and only half of those. Cals consumed is subtracted to get the net...

For non wd's it's cals allowed for nwo days + (cals burned - 800)/2 - cals consumed

Now the net from this calculaiton is sumed and added to the amount I would get for a burn day and that is the calories I get for my free day...the reason I divide the excess burned cals but 2 is that I am not thoroughly convinced that burned cals are accurately portrayed and equal to cals abstained. Anyhow I can make all this generic as well and store them in a lookup so any value I use can be used in the formula...

Once I get this perfected it will be a massively good analysis tool for IF...

 

[superbeast668]

Yesterday (Saturday)...

Meal 1 (Around noon)
Gaspari Nutrition - Myofusion Probiotic Chocolate Protein Powder, 2 scoop	300	18	4	48
Ocean's Cnd - Solid White Albacore Tuna In Water, Drained, 133g/ Tin, 2 container (133.2 g/ 1/2 tins ea.)	280		5	53
	580	18	9	101
Meal 2 (Between 5 and 7 pm)
H-Plum - Black, Medium, 6 (2 1/8" diameter)	180	48		3
Asparagus - Cooked, boiled, drained, 1.5 cup	59	11	1	6
Yam - Raw, 400 g	472	112	1	6
Life - Sportzone. High Protein Bar. Fudge Brownie, 156 g	600	78	10	48
Top Sirloin - Meat Only, Raw, 18 oz	675		9	108
Ocean's - Solid Light Tuna ~ In Water, 1 container (133 gs ea.)	121		1	29
	2,107	249	22	200
Totals	2,687	267	31	301

for your second meal, do you kind of just graze for 2 hours? i see the between 5-7 time frame and 2100 cals is tough in one sitting. thats more than a large pizza which i regrettably cant eat in one sitting anymore.

 

[DreamWeaver]

for your second meal, do you kind of just graze for 2 hours? i see the between 5-7 time frame and 2100 cals is tough in one sitting. thats more than a large pizza which i regrettably cant eat in one sitting anymore.

More or less I could have my main meal and then a snack later or just eat late and eat it all at once .. it varies cuz it doesn't matter either way, it's more about remaining satiated...

 

[DreamWeaver]

Meal 1 (Around noon)
Naturegg - Egg Whites, 1 container (504 gs ea.)	240			56
Levesque - Breakfast Smoked Ham, 8 slice (30g)	280	8	8	32
Eggs - Fried (whole egg), 4 large	370	2	28	25
	890	10	36	113
Meal 2 (Between 5 and 7 pm)
Costco - Pork, Fresh, Loin, Top Loin (Chops), Boneless, Raw, 16 oz.	688		32	96
Yam - Raw, 255.0 g	301	71		4
Asparagus - Cooked, boiled, drained, 1 cup	40	7		4
H-Plum - Black, Medium, 6 (2 1/8" diameter)	180	48		3
Fruit - Nectarine - Large, 2 Large Nectarine	138	32		4
Southern Style - Peanut Brittle, 60 g	220	26	12	6
	1,567	184	44	117
Totals	2,457	194	80	230

You will notice that it's a bit high for a burn day but I had 1200 extra burn cals which I divided by 2 and added to my daily total then when you subtract the amount consumed I actually cone ahead 305 cals...

 

[RickRock13]

Just caught up here Doug. Nice job! If nobody told me, I would swear that you were just a few weeks out in contest prep. You look amazing man!

Keep it up!

 

[DreamWeaver]

Just caught up here Doug. Nice job! If nobody told me, I would swear that you were just a few weeks out in contest prep. You look amazing man!

Keep it up!

Thanks Rick.. you know I am very close and could probably be ready in that time frame... I am curious to see where it goes...

 

[DreamWeaver]

Wow .. really big improvement so far this week. The analytical tool is working very well... I looking much leaner and drier.

Here's Monday...

Meal 1 (Around noon)
Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups	200	10
Gaspari Nutrition - Myofusion Probiotic Chocolate Protein Powder, 2 scoop	300	18	4	48
Oranges - Raw, navels, 1 fruit (2-7/8" dia)	69	18		1
Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 1 can, drained	140		2	32
Costco - Pork, Fresh, Loin, Top Loin (Chops), Boneless, Broiled , 6.6 oz (85g)	367		18	51
	1,076	46	24	132
Meal 2 (Between 5 and 7 pm)
Fresh Creations - Smoked Turkey & Chicken Sausage (Costco), 6 sausage	720	6	36	90
Fruit - Nectarine - Large, 3 Large Nectarine	207	48		6
H-Plum - Black, Medium, 5 (2 1/8" diameter)	150	40		2
Life - Sportzone. High Protein Bar. Fudge Brownie, 156 g	600	78	10	48
Naturegg/Simply Egg Whites - All Whites 100% Liquid Egg Whites, 0.2 container (504 gs ea.)	48			11
	1,725	172	46	157
Totals	2,801	218	70	289

 

[DreamWeaver]

Here is a pic of the spreadsheet I was talking about and the first 3 days are in and I put in my projection for the rest of the week and my allowed cals for my refeed day are calculated at 3526, that's based on no extra activity beyond what I regularly do and if I am perfect with my diet for the next few days...

 

[DreamWeaver]

Fug, I am getting so lean and vascular... hard.... dry. It would be a cale walk if I wanted to do a show on the 18th. There is no such show though ..kind of frustrating.... I would have won the overall if I showed up like this last year....

 

[DreamWeaver]

Some adjustments needed to be made on my prograin, I made some calculations on the IT Calculator I am using the average bmr calculation which is much lower but it is still close to the original number when I estimate my bf at 7% by my calclulations if I was 7% in my last pics I will be down to 5.5% by the 18th the way things are going I am thinking sub 6% by the 11th so that will do. I am pretty certain I was under 7 on Saturday though.... so who really knows...

 

[DreamWeaver]

Here is the IF calc story....

 

[bean5er]

Here is the IF calc story....

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=63212"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=63213"/>

I'm on my phone so bare with me, but how would one get ahold of that calculator (I'm interested) is it something u created Doug?

Sent from my iPhone using Am.com

 

[bean5er]

Nice work btw!

Sent from my iPhone using Am.com

 

[DreamWeaver]

I'm on my phone so bare with me, but how would one get ahold of that calculator (I'm interested) is it something u created Doug?

Sent from my iPhone using Am.com

Thanks... here is the IF Calculator..

http://www.1percentedge.com/ifcalc/

Now my spreadsheet I designed for my own needs and am not ready to make it public as there are a lot of things that will be worked out. I need to make it more generic based on peoples needs and I will need to document how to use it as any analysis tool of this nature will be a bit complicated to use.. hence the flexibility of use and the opportunity to to be very accurate in building the proper algorythm...

 

[DreamWeaver]

All I have to say is Holy Fug!!!! this is Nuggin Futs!!! the progress is so vivid I firnd it hard to describe, veinsi in my lower abs.. separation and muscle hardness I have yet to see on my body. Separation in the abdominal region like never before. I don't know how low I am but I think the lowest I have every been...

Fuggin Wow on my workout too!!!!!!! I was doing 15 reps on the third giant set on some records and remember I am progressive to it was heavier too...veins popping arms just pumped to the fuggin hilt Fug!!!!!

To top off one of the best workouts I have had in a long time.. 20 fuggin Wheel of Death!!!! yah you fuggin heard it 20!!!!!! That's my record and you would have to look long and hard to see it's equal!!! Fuggin A!!!

Day 2
Shoulders	Reverse bo rows drop 1	25/20
	ss L-lateral raise drop 1	20/15
	ss Front raise drop 1	20/15
Arms	vbar tri pressdown	110/95
	ss incline alt db curl drop 1	35/25
	ss X face extension drop 1	25/20
	ss Prone db curl drop 1	25/20

 

[DreamWeaver]

Meal 1 (Around noon)
Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups	200	10
Meat - Turkey & Chicken Sausage, Costco, 2 sausage	240	2	12	30
Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 1 can, drained	140		2	32
Bosc Pear - Medium Size , 1 medium	100	26		1
	680	38	14	63
Meal 2 (Between 5 and 7 pm)
Costco - Boneless Skinless Chicken Breasts, 12 oz (1breast)	330		5	75
Homemade Salad - Greens, Cucumbers, Peppers, etc, 6 cups	300	15
H-Plum - Black, Medium, 2 (2 1/8" diameter)	60	16		1
Eggs - Hard-boiled (whole egg), 6 large	465	3	32	38
Fruit - Nectarine - Large, 4 Large Nectarine	276	64		8
Strawberries - Raw, 2 cup, halves	97	23	1	2
	1,528	121	38	124
Totals	2,208	159	52	187

This was Tuesday burn day... given my activity and epi-v not necessary to go too low...

Weighed in at 198 today, losing a bit fast so I will be increasing my Valid activity factor to .7, this is the factor for any extra work I do after it's converted to cals. Looking like about a 4000 cal refeed on Friday....

 

[DreamWeaver]

I will have to ease off on the activity a bit while on Epi-v ... it seems to eat cals...

 

[DreamWeaver]

Lets start with yestedays eating, which was a little high but I can afford it ...

Meal 1 (Around noon)
Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups	200	10
Gaspari Nutrition - Myofusion Probiotic Chocolate Protein Powder, 2 scoop	300	18	4	48
Oranges - Raw, navels, 1 fruit (2-7/8" dia)	69	18		1
Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 1 can, drained	140		2	32
Costco - Boneless Skinless Chicken Breasts, 6 oz (1breast)	165		2	38
	874	46	8	119
Meal 2 (Between 5 and 7 pm)
Life - Sportzone. High Protein Bar. Fudge Brownie, 78 g	300	39	5	24
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 7 patty ( yield from 1/4 lb raw meat )	1,022		42	151
Pom P'tifins - Multigrain Thin Buns, 7 bun	1,190	224	14	42
Fruit - Nectarine - Large, 1 Large Nectarine	69	16		2
	2,581	279	61	219
Totals	3,455	325	69	338

Good carb to fat ratio for a workout day I know I shoot for 25% fat but really want it lower when carbs are high...

 

[DreamWeaver]

Now based on the rapid weight loss I experienced I starting using the simple multiplication rate to determine my BMR this way if I feel my metabolism has changed then I can increase the number or decrease ... I started with 10 as I feel generally my metabolism is quite slow but I have a feeling this is low. Even so it gave me a higher metabolism than the average did...strange that... I also decreased my bf to 6% and my weight to 198 as I feel this is more realistic at this time.

Here is the impact on the macros and cals which brings them up a bit...

 

[DreamWeaver]

Now the new numbers allow me to consume more cals retroactive to the start of the week so...

My refeed allowance goes up to 4889.5 and based on yesterdays activity I only suffered a surplus of 135 cals which is fine at this point. Today is not in the books yet I have done some extra activity but still have to see how much is consumed before I can say how much I can really take in on Friday which is now a workout day so that also boosts the intake.

I will be taking some pics tomorrow morning which will be more decarbed ... I am thinking of using the refeed as a carbup and doing pics again Saturday.. have to ask my partner...

 

[DreamWeaver]

12 Hours Fasted so many good pics 0 bad ones really...

 

[DreamWeaver]

 

[RickRock13]

Your pics look awesome Doug! You look ripped, and your midsection looks more dry and tight than I think I've seen it! Your abs look incredible! Well done!

 

[superbeast668]

You've gotta be the freakiest old dude out there man! You still got a week left too dont you?

 

[DreamWeaver]

Your pics look awesome Doug! You look ripped, and your midsection looks more dry and tight than I think I've seen it! Your abs look incredible! Well done!

Thanks Rick .. with more professional pics I could pick up a lot of additional veinage and striations as I am full of them... the lighting is decent though...

 

[DreamWeaver]

You've gotta be the freakiest old dude out there man! You still got a week left too dont you?

Thanks yah even thinkng of continuing 2 more..

 

[LiveToLift]

Very good pics sir! Amazing progress!

 

[DreamWeaver]

Meal 1 (Around noon)
Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups	200	10
Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 2 can, drained	280		4	64
Bosc Pear - Medium Size , 1 medium	100	26		1
Add Food Quick Tools	580	36	4	65
Meal 2 (Between 5 and 7 pm)
Costco - Boneless Skinless Chicken Breasts, 12 oz (1breast)	330		5	75
Eggs - Hard-boiled (whole egg), 6 large	465	3	32	38
Strawberries - Raw, 3 cup, halves	146	35	1	3
Fruit - Plums (Red) - Raw - Large (85g), 4 plum	120	32		2
Homemade Salad - Greens, Cucumbers, Peppers, etc, 7 cups	350	18
	1,411	88	38	118
Totals	1,991	124	42	183

Solid burn day ... ready for my pigout tonight....

 

[DreamWeaver]

Very good pics sir! Amazing progress!

Thanks it's been a good year for a lot of us ... that transformer contest was a good blast off ...

 

[ScottyDoc]

Looking Great Doug, Amazing!

 

[ozHarris]

Great work mate.
How much further are you taking this and what are your plans afterward?