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

DreamWeaver said:
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...?
Click to expand...

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

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...
 
ScottyDoc said:
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!!!
Click to expand...

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...
 
[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1 (Around noon)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups
[/TD]
[TD]200
[/TD]
[TD]10
[/TD]
[TD][/TD]
[TD][/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Oranges - Raw, navels, 1 fruit (2-7/8" dia)
[/TD]
[TD]69
[/TD]
[TD]18
[/TD]
[TD][/TD]
[TD]1
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Costco - Boneless Skinless Chicken Breasts, 16 oz (1breast)
[/TD]
[TD]440
[/TD]
[TD][/TD]
[TD]6
[/TD]
[TD]100
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]709
[/TD]
[TD]28
[/TD]
[TD]6
[/TD]
[TD]101
[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2 (Between 5 and 7 pm)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Chinese - Singapore Noodles, Prawn, Chicken, Pork, Egg, Curry, 3 cup
[/TD]
[TD]1,851
[/TD]
[TD]195
[/TD]
[TD]90
[/TD]
[TD]65
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]1,851
[/TD]
[TD]195
[/TD]
[TD]90
[/TD]
[TD]65
[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 4"][/TD]
[TD="class: empty"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals
[/TD]
[TD]2,560
[/TD]
[TD]223
[/TD]
[TD]96
[/TD]
[TD]166
[/TD]
[/TR]
[/TABLE]

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...
 
Good stuff, I have no idea how you eat 4 cups of fresh veggies at a time... I would be so full.
 
I just made a general training and update thread if you want to follow along with me and what I am doing then Invalid Link Removed
 
Right behind ya and sh!t!
 
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...Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
DreamWeaver said:
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"/>
Click to expand...

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 said:
Thanks yah I am about 6% right now I think...
Click to expand...

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
 
superbeast668 said:
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
Click to expand...

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

VolcomX311 said:
Wow, you look great Doug.
Click to expand...

Thanks Sam ...been another good year :)
 
Yesterday (Saturday)...

[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1 (Around noon)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Gaspari Nutrition - Myofusion Probiotic Chocolate Protein Powder, 2 scoop
[/TD]
[TD]300
[/TD]
[TD]18
[/TD]
[TD]4
[/TD]
[TD]48
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Ocean's Cnd - Solid White Albacore Tuna In Water, Drained, 133g/ Tin, 2 container (133.2 g/ 1/2 tins ea.)
[/TD]
[TD]280
[/TD]
[TD][/TD]
[TD]5
[/TD]
[TD]53
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]580
[/TD]
[TD]18
[/TD]
[TD]9
[/TD]
[TD]101
[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2 (Between 5 and 7 pm)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]H-Plum - Black, Medium, 6 (2 1/8" diameter)
[/TD]
[TD]180
[/TD]
[TD]48
[/TD]
[TD][/TD]
[TD]3
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Asparagus - Cooked, boiled, drained, 1.5 cup
[/TD]
[TD]59
[/TD]
[TD]11
[/TD]
[TD]1
[/TD]
[TD]6
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Yam - Raw, 400 g
[/TD]
[TD]472
[/TD]
[TD]112
[/TD]
[TD]1
[/TD]
[TD]6
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Life - Sportzone. High Protein Bar. Fudge Brownie, 156 g
[/TD]
[TD]600
[/TD]
[TD]78
[/TD]
[TD]10
[/TD]
[TD]48
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Top Sirloin - Meat Only, Raw, 18 oz
[/TD]
[TD]675
[/TD]
[TD][/TD]
[TD]9
[/TD]
[TD]108
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Ocean's - Solid Light Tuna ~ In Water, 1 container (133 gs ea.)
[/TD]
[TD]121
[/TD]
[TD][/TD]
[TD]1
[/TD]
[TD]29
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]2,107
[/TD]
[TD]249
[/TD]
[TD]22
[/TD]
[TD]200
[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 4"][/TD]
[TD="class: empty"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals
[/TD]
[TD]2,687
[/TD]
[TD]267
[/TD]
[TD]31
[/TD]
[TD]301
[/TD]
[TD="class: empty"][/TD]
[/TR]
[/TABLE]
 
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...
 
DreamWeaver said:
Yesterday (Saturday)...

[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1 (Around noon)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Gaspari Nutrition - Myofusion Probiotic Chocolate Protein Powder, 2 scoop
[/TD]
[TD]300
[/TD]
[TD]18
[/TD]
[TD]4
[/TD]
[TD]48
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Ocean's Cnd - Solid White Albacore Tuna In Water, Drained, 133g/ Tin, 2 container (133.2 g/ 1/2 tins ea.)
[/TD]
[TD]280
[/TD]
[TD][/TD]
[TD]5
[/TD]
[TD]53
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]580
[/TD]
[TD]18
[/TD]
[TD]9
[/TD]
[TD]101
[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2 (Between 5 and 7 pm)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]H-Plum - Black, Medium, 6 (2 1/8" diameter)
[/TD]
[TD]180
[/TD]
[TD]48
[/TD]
[TD][/TD]
[TD]3
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Asparagus - Cooked, boiled, drained, 1.5 cup
[/TD]
[TD]59
[/TD]
[TD]11
[/TD]
[TD]1
[/TD]
[TD]6
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Yam - Raw, 400 g
[/TD]
[TD]472
[/TD]
[TD]112
[/TD]
[TD]1
[/TD]
[TD]6
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Life - Sportzone. High Protein Bar. Fudge Brownie, 156 g
[/TD]
[TD]600
[/TD]
[TD]78
[/TD]
[TD]10
[/TD]
[TD]48
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Top Sirloin - Meat Only, Raw, 18 oz
[/TD]
[TD]675
[/TD]
[TD][/TD]
[TD]9
[/TD]
[TD]108
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Ocean's - Solid Light Tuna ~ In Water, 1 container (133 gs ea.)
[/TD]
[TD]121
[/TD]
[TD][/TD]
[TD]1
[/TD]
[TD]29
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]2,107
[/TD]
[TD]249
[/TD]
[TD]22
[/TD]
[TD]200
[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 4"][/TD]
[TD="class: empty"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals
[/TD]
[TD]2,687
[/TD]
[TD]267
[/TD]
[TD]31
[/TD]
[TD]301
[/TD]
[TD="class: empty"][/TD]
[/TR]
[/TABLE]
Click to expand...

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.
 
superbeast668 said:
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.
Click to expand...

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...
 
[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1 (Around noon)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Naturegg - Egg Whites, 1 container (504 gs ea.)
[/TD]
[TD]240
[/TD]
[TD][/TD]
[TD][/TD]
[TD]56
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Levesque - Breakfast Smoked Ham, 8 slice (30g)
[/TD]
[TD]280
[/TD]
[TD]8
[/TD]
[TD]8
[/TD]
[TD]32
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Eggs - Fried (whole egg), 4 large
[/TD]
[TD]370
[/TD]
[TD]2
[/TD]
[TD]28
[/TD]
[TD]25
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]890
[/TD]
[TD]10
[/TD]
[TD]36
[/TD]
[TD]113
[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2 (Between 5 and 7 pm)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Costco - Pork, Fresh, Loin, Top Loin (Chops), Boneless, Raw, 16 oz.
[/TD]
[TD]688
[/TD]
[TD][/TD]
[TD]32
[/TD]
[TD]96
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Yam - Raw, 255.0 g
[/TD]
[TD]301
[/TD]
[TD]71
[/TD]
[TD][/TD]
[TD]4
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Asparagus - Cooked, boiled, drained, 1 cup
[/TD]
[TD]40
[/TD]
[TD]7
[/TD]
[TD][/TD]
[TD]4
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]H-Plum - Black, Medium, 6 (2 1/8" diameter)
[/TD]
[TD]180
[/TD]
[TD]48
[/TD]
[TD][/TD]
[TD]3
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Fruit - Nectarine - Large, 2 Large Nectarine
[/TD]
[TD]138
[/TD]
[TD]32
[/TD]
[TD][/TD]
[TD]4
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Southern Style - Peanut Brittle, 60 g
[/TD]
[TD]220
[/TD]
[TD]26
[/TD]
[TD]12
[/TD]
[TD]6
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]1,567
[/TD]
[TD]184
[/TD]
[TD]44
[/TD]
[TD]117
[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 4"][/TD]
[TD="class: empty"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals
[/TD]
[TD]2,457
[/TD]
[TD]194
[/TD]
[TD]80
[/TD]
[TD]230
[/TD]
[/TR]
[/TABLE]

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...
 
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!
 
RickRock13 said:
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!
Click to expand...

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

Here's Monday...

[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1 (Around noon)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups
[/TD]
[TD]200
[/TD]
[TD]10
[/TD]
[TD][/TD]
[TD][/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Gaspari Nutrition - Myofusion Probiotic Chocolate Protein Powder, 2 scoop
[/TD]
[TD]300
[/TD]
[TD]18
[/TD]
[TD]4
[/TD]
[TD]48
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Oranges - Raw, navels, 1 fruit (2-7/8" dia)
[/TD]
[TD]69
[/TD]
[TD]18
[/TD]
[TD][/TD]
[TD]1
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 1 can, drained
[/TD]
[TD]140
[/TD]
[TD][/TD]
[TD]2
[/TD]
[TD]32
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Costco - Pork, Fresh, Loin, Top Loin (Chops), Boneless, Broiled , 6.6 oz (85g)
[/TD]
[TD]367
[/TD]
[TD][/TD]
[TD]18
[/TD]
[TD]51
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]1,076
[/TD]
[TD]46
[/TD]
[TD]24
[/TD]
[TD]132
[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2 (Between 5 and 7 pm)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Fresh Creations - Smoked Turkey & Chicken Sausage (Costco), 6 sausage
[/TD]
[TD]720
[/TD]
[TD]6
[/TD]
[TD]36
[/TD]
[TD]90
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Fruit - Nectarine - Large, 3 Large Nectarine
[/TD]
[TD]207
[/TD]
[TD]48
[/TD]
[TD][/TD]
[TD]6
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]H-Plum - Black, Medium, 5 (2 1/8" diameter)
[/TD]
[TD]150
[/TD]
[TD]40
[/TD]
[TD][/TD]
[TD]2
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Life - Sportzone. High Protein Bar. Fudge Brownie, 156 g
[/TD]
[TD]600
[/TD]
[TD]78
[/TD]
[TD]10
[/TD]
[TD]48
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Naturegg/Simply Egg Whites - All Whites 100% Liquid Egg Whites, 0.2 container (504 gs ea.)
[/TD]
[TD]48
[/TD]
[TD][/TD]
[TD][/TD]
[TD]11
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]1,725
[/TD]
[TD]172
[/TD]
[TD]46
[/TD]
[TD]157
[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 4"][/TD]
[TD="class: empty"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals
[/TD]
[TD]2,801
[/TD]
[TD]218
[/TD]
[TD]70
[/TD]
[TD]289
[/TD]
[/TR]
[/TABLE]
 
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...

Invalid Link Removed
 
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....
 
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...

Invalid Link Removed
 
DreamWeaver said:
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"/>
Click to expand...

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 said:
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
Click to expand...

Thanks... here is the IF Calculator..

Invalid Link Removed

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...
 
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!!!

[TABLE="width: 356"]
[TR]
[TD]Day 2[/TD]
[TD] [/TD]
[TD] [/TD]
[/TR]
[TR]
[TD]Shoulders[/TD]
[TD]Reverse bo rows drop 1[/TD]
[TD]25/20[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]ss L-lateral raise drop 1[/TD]
[TD]20/15[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]ss Front raise drop 1[/TD]
[TD]20/15[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD] [/TD]
[TD] [/TD]
[/TR]
[TR]
[TD] [/TD]
[TD] [/TD]
[TD] [/TD]
[/TR]
[TR]
[TD]Arms[/TD]
[TD]vbar tri pressdown[/TD]
[TD]110/95[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]ss incline alt db curl drop 1[/TD]
[TD]35/25[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]ss X face extension drop 1 [/TD]
[TD]25/20[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD]ss Prone db curl drop 1[/TD]
[TD]25/20[/TD]
[/TR]
[TR]
[TD] [/TD]
[TD] [/TD]
[TD] [/TD]
[/TR]
[/TABLE]
 
[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1 (Around noon)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups
[/TD]
[TD]200
[/TD]
[TD]10
[/TD]
[TD][/TD]
[TD][/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Meat - Turkey & Chicken Sausage, Costco, 2 sausage
[/TD]
[TD]240
[/TD]
[TD]2
[/TD]
[TD]12
[/TD]
[TD]30
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 1 can, drained
[/TD]
[TD]140
[/TD]
[TD][/TD]
[TD]2
[/TD]
[TD]32
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Bosc Pear - Medium Size , 1 medium
[/TD]
[TD]100
[/TD]
[TD]26
[/TD]
[TD][/TD]
[TD]1
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]680
[/TD]
[TD]38
[/TD]
[TD]14
[/TD]
[TD]63
[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2 (Between 5 and 7 pm)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Costco - Boneless Skinless Chicken Breasts, 12 oz (1breast)
[/TD]
[TD]330
[/TD]
[TD][/TD]
[TD]5
[/TD]
[TD]75
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Homemade Salad - Greens, Cucumbers, Peppers, etc, 6 cups
[/TD]
[TD]300
[/TD]
[TD]15
[/TD]
[TD][/TD]
[TD][/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]H-Plum - Black, Medium, 2 (2 1/8" diameter)
[/TD]
[TD]60
[/TD]
[TD]16
[/TD]
[TD][/TD]
[TD]1
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Eggs - Hard-boiled (whole egg), 6 large
[/TD]
[TD]465
[/TD]
[TD]3
[/TD]
[TD]32
[/TD]
[TD]38
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Fruit - Nectarine - Large, 4 Large Nectarine
[/TD]
[TD]276
[/TD]
[TD]64
[/TD]
[TD][/TD]
[TD]8
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Strawberries - Raw, 2 cup, halves
[/TD]
[TD]97
[/TD]
[TD]23
[/TD]
[TD]1
[/TD]
[TD]2
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]1,528
[/TD]
[TD]121
[/TD]
[TD]38
[/TD]
[TD]124
[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 4"][/TD]
[TD="class: empty"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals
[/TD]
[TD]2,208
[/TD]
[TD]159
[/TD]
[TD]52
[/TD]
[TD]187
[/TD]
[/TR]
[/TABLE]

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

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

[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1 (Around noon)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups
[/TD]
[TD]200
[/TD]
[TD]10
[/TD]
[TD][/TD]
[TD][/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Gaspari Nutrition - Myofusion Probiotic Chocolate Protein Powder, 2 scoop
[/TD]
[TD]300
[/TD]
[TD]18
[/TD]
[TD]4
[/TD]
[TD]48
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Oranges - Raw, navels, 1 fruit (2-7/8" dia)
[/TD]
[TD]69
[/TD]
[TD]18
[/TD]
[TD][/TD]
[TD]1
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 1 can, drained
[/TD]
[TD]140
[/TD]
[TD][/TD]
[TD]2
[/TD]
[TD]32
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Costco - Boneless Skinless Chicken Breasts, 6 oz (1breast)
[/TD]
[TD]165
[/TD]
[TD][/TD]
[TD]2
[/TD]
[TD]38
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]874
[/TD]
[TD]46
[/TD]
[TD]8
[/TD]
[TD]119
[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2 (Between 5 and 7 pm)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Life - Sportzone. High Protein Bar. Fudge Brownie, 78 g
[/TD]
[TD]300
[/TD]
[TD]39
[/TD]
[TD]5
[/TD]
[TD]24
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 7 patty ( yield from 1/4 lb raw meat )
[/TD]
[TD]1,022
[/TD]
[TD][/TD]
[TD]42
[/TD]
[TD]151
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Pom P'tifins - Multigrain Thin Buns, 7 bun
[/TD]
[TD]1,190
[/TD]
[TD]224
[/TD]
[TD]14
[/TD]
[TD]42
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Fruit - Nectarine - Large, 1 Large Nectarine
[/TD]
[TD]69
[/TD]
[TD]16
[/TD]
[TD][/TD]
[TD]2
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]2,581
[/TD]
[TD]279
[/TD]
[TD]61
[/TD]
[TD]219
[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 4"][/TD]
[TD="class: empty"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals
[/TD]
[TD]3,455
[/TD]
[TD]325
[/TD]
[TD]69
[/TD]
[TD]338
[/TD]
[/TR]
[/TABLE]


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...
 
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.

Invalid Link Removed

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

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

Invalid Link Removed

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

Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
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!
 
You've gotta be the freakiest old dude out there man! You still got a week left too dont you?
 
RickRock13 said:
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!
Click to expand...

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...
 
Very good pics sir! Amazing progress!
 
[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1 (Around noon)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups
[/TD]
[TD]200
[/TD]
[TD]10
[/TD]
[TD][/TD]
[TD][/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 2 can, drained
[/TD]
[TD]280
[/TD]
[TD][/TD]
[TD]4
[/TD]
[TD]64
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Bosc Pear - Medium Size , 1 medium
[/TD]
[TD]100
[/TD]
[TD]26
[/TD]
[TD][/TD]
[TD]1
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"]Invalid Link Removed Quick Tools
[/TD]
[TD]580
[/TD]
[TD]36
[/TD]
[TD]4
[/TD]
[TD]65
[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2 (Between 5 and 7 pm)
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Costco - Boneless Skinless Chicken Breasts, 12 oz (1breast)
[/TD]
[TD]330
[/TD]
[TD][/TD]
[TD]5
[/TD]
[TD]75
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Eggs - Hard-boiled (whole egg), 6 large
[/TD]
[TD]465
[/TD]
[TD]3
[/TD]
[TD]32
[/TD]
[TD]38
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Strawberries - Raw, 3 cup, halves
[/TD]
[TD]146
[/TD]
[TD]35
[/TD]
[TD]1
[/TD]
[TD]3
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Fruit - Plums (Red) - Raw - Large (85g), 4 plum
[/TD]
[TD]120
[/TD]
[TD]32
[/TD]
[TD][/TD]
[TD]2
[/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR]
[TD="class: first alt"]Homemade Salad - Greens, Cucumbers, Peppers, etc, 7 cups
[/TD]
[TD]350
[/TD]
[TD]18
[/TD]
[TD][/TD]
[TD][/TD]
[TD="class: delete"]Invalid Link Removed
[/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]1,411
[/TD]
[TD]88
[/TD]
[TD]38
[/TD]
[TD]118
[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 4"][/TD]
[TD="class: empty"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals
[/TD]
[TD]1,991
[/TD]
[TD]124
[/TD]
[TD]42
[/TD]
[TD]183
[/TD]
[/TR]
[/TABLE]

Solid burn day ... ready for my pigout tonight....
 
Looking Great Doug, Amazing!
 
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