The Solution
Legend
Reese Oreos, if you have not had them. Get them
Deadly.
Deadly.
Epic Cutting Stack
- Thread starter booneman77
- Start date
booneman77
Legend
I haven't. Prob next on the list after I finish up the Cookie dough and rice krispy treat.
Also gotta try the bday cake. That's my go to flavor of absolutely anything.
The Solution
Legend
CD were meh IMO
booneman77
Legend
Are you using new or old EP? The word is that the new is much better if run 8 weeks. Not many people notice much at just 4.
booneman77
Legend
I've been really tired the last few nights so I went to bed pretty early last night and slept in a bit this morn. Gonna definitely get some serious sleep in this coming weekend.
Yesterday I decided to test things out and went in for a VERY light leg day that actually turned into a pretty good (feeling wise) workout. Went all out and used the regular rack instead of the smith. Workout looked like this (Pre-Injury wieghts @ similar reps in () ):
Squat 6x8@135lb (225)
SLDL 6x8@45/45/65/65/85/85 (215)
Leg Extension 3x8-12@H (J) - not sure what these weights are it's only marked in letters ha
Hamstring Curls 3x8-12@B (G) - tried to use as much of the injured hamstring as I could here and my other leg more for support
Leg Press Superset Calf Press 7x10@70lb (so sad - 385) - kept feet up very high and wide to engage the hamstrings/glutes more.
Hack Squat 3x20@70lb (rarely do these, maybe 110?) - Made sure to focus on hamstring involvement
After I finished, lots of stretching and some swiss ball leg curls. All reps were done at insanely slow speeds and had 2-3sec pauses at the top and bottom for max stretch/squeeze. This workout (and the next few) will be strictly about testing the limits and getting ROM/strength back. I'll prob try some regular deadlifts next time as well.
Overall a totally wimpy workout in terms of weights but great progress from not being able to walk to put my pants/socks/shoes on a couple weeks ago. When I got up this morning everything felt tight but once I went for my walk things loosened up. No pain, and I was able to VERY lightly jog for a few hundred yards so progress. The hamstring still feels "off" when walking uphill or anytime its jarred/twisted (ie jogging or jumping down - noticed this dropping off of the pullup bar).
Weight: Pre-Refeed (Sunday AM) 163.8lb / Post-Refeed (Monday AM) 168.5lb / Tues AM 165.8lb. Looks like I should be back to baseline weds/thurs. I actually felt like I looked leaner when I got up Monday morning after the refeed. Very filled out and tight. When I went to bed sunday night I looked like I had doubled in size throughout the day from flat to bulging ha. Carbs FTW.
Yesterday I decided to test things out and went in for a VERY light leg day that actually turned into a pretty good (feeling wise) workout. Went all out and used the regular rack instead of the smith. Workout looked like this (Pre-Injury wieghts @ similar reps in () ):
Squat 6x8@135lb (225)
SLDL 6x8@45/45/65/65/85/85 (215)
Leg Extension 3x8-12@H (J) - not sure what these weights are it's only marked in letters ha
Hamstring Curls 3x8-12@B (G) - tried to use as much of the injured hamstring as I could here and my other leg more for support
Leg Press Superset Calf Press 7x10@70lb (so sad - 385) - kept feet up very high and wide to engage the hamstrings/glutes more.
Hack Squat 3x20@70lb (rarely do these, maybe 110?) - Made sure to focus on hamstring involvement
After I finished, lots of stretching and some swiss ball leg curls. All reps were done at insanely slow speeds and had 2-3sec pauses at the top and bottom for max stretch/squeeze. This workout (and the next few) will be strictly about testing the limits and getting ROM/strength back. I'll prob try some regular deadlifts next time as well.
Overall a totally wimpy workout in terms of weights but great progress from not being able to walk to put my pants/socks/shoes on a couple weeks ago. When I got up this morning everything felt tight but once I went for my walk things loosened up. No pain, and I was able to VERY lightly jog for a few hundred yards so progress. The hamstring still feels "off" when walking uphill or anytime its jarred/twisted (ie jogging or jumping down - noticed this dropping off of the pullup bar).
Weight: Pre-Refeed (Sunday AM) 163.8lb / Post-Refeed (Monday AM) 168.5lb / Tues AM 165.8lb. Looks like I should be back to baseline weds/thurs. I actually felt like I looked leaner when I got up Monday morning after the refeed. Very filled out and tight. When I went to bed sunday night I looked like I had doubled in size throughout the day from flat to bulging ha. Carbs FTW.
Mikekan
New member
I just received it today, waiting for me at home. I am pretty sure it is not the latest Formula of Erase Pro but the one just before that.
booneman77
Legend
If it has Arimistane in it it's the old formula (which you will see very fast results/drying/hardening/potentially joint pain) If it has Abieta it's the new, and will need significantly longer (5+ weeks at least) before you notice much.
booneman77
Legend
I'd suggest getting another bottle and running it the full 8 weeks of your cut then. Even Coop , who designed the formula, has stated that the effects are designed to be cumulative (albeit longer lasting) and will take longer to show.
kissdadookie
Well-known member
Yay for having 2 more bottles of OG Erase sitting around (might be just 1 bottle, not sure, have not looked in that general direction of my bedroom floor in awhile).
booneman77
Legend
I've always had my eye on AbAb... I've yet to run anyhting like it that targets "stubborn" or visceral fat. Ammo seemed interesting as well.
booneman77
Legend
Weight this morning (without having gone to the bathroom ha) was 164.0lb so I'm right back to my pre-refeed weight. Ketosis seems to have kicked in again as my urine stinks and I am noticeably flatter. The funny thing is that I really haven't had much trouble getting a pump at the gym, the only downside is that they seem to fade within 15min or so vs holding up. Haven't been taking any pump pre workouts though either.
Current Daily Supps:
25mg x3 Ephedrine (am/mid-morn/pre), 2sc Fitmax (split am/pre), 1sc AminoLift (am), Creatine Mono (5g am/intra/pwo), x4 caps Absolute Fuel Extreme (am/pre), x3 caps TT-33 (am/mid morn/pre), 6g Fish Oil, x2 Multi (am/pm), Oximega Greens 2sc, XI-KT 1.5ml (am), Eviscerate Smolder (am)
Current Daily Supps:
25mg x3 Ephedrine (am/mid-morn/pre), 2sc Fitmax (split am/pre), 1sc AminoLift (am), Creatine Mono (5g am/intra/pwo), x4 caps Absolute Fuel Extreme (am/pre), x3 caps TT-33 (am/mid morn/pre), 6g Fish Oil, x2 Multi (am/pm), Oximega Greens 2sc, XI-KT 1.5ml (am), Eviscerate Smolder (am)
cbsharpe
Well-known member
Go get'em boone!
Misfit28
Well-known member
Nearing the end of my two bottles 
Despite my crushed/shattered big toe, I'm still back to hitting the gym.
Had to adjust my bench technique due to foot placement, and my OHP took a little adjustment as well.
However I hit an all-time PR of 130 X 3 today on OHP
Average calories from 6/12-6/18 were 2,535.
From 6/19-6-25 they were 2,820. Planning on keeping them about here through vacation and "PCT", as I need some calories for healing. DCP 2.0, Supremacy 2.0 and Vanillean should help me keep some fat off.
Fighting the urge to order another bottle of XI-KT as it worked that well for me. I will try to have some final pictures up by this weekend. I can see a difference in the mirro and in my lifts, but not as much on the scale.
Despite my crushed/shattered big toe, I'm still back to hitting the gym.
Had to adjust my bench technique due to foot placement, and my OHP took a little adjustment as well.
However I hit an all-time PR of 130 X 3 today on OHP
Average calories from 6/12-6/18 were 2,535.
From 6/19-6-25 they were 2,820. Planning on keeping them about here through vacation and "PCT", as I need some calories for healing. DCP 2.0, Supremacy 2.0 and Vanillean should help me keep some fat off.
Fighting the urge to order another bottle of XI-KT as it worked that well for me. I will try to have some final pictures up by this weekend. I can see a difference in the mirro and in my lifts, but not as much on the scale.
cbsharpe
Well-known member
Nearing the end of my two bottles
Despite my crushed/shattered big toe, I'm still back to hitting the gym.
Had to adjust my bench technique due to foot placement, and my OHP took a little adjustment as well.
However I hit an all-time PR of 130 X 3 today
Average calories from 6/12-6/18 were 2,535.
From 6/19-6-25 they were 2,820. Planning on keeping them about here through vacation and "PCT", as I need some calories for healing. DCP 2.0, Supremacy 2.0 and Vanillean should help me keep some fat off.
Fighting the urge to order another bottle of XI-KT as it worked that well for me. I will try to have some final pictures up by this weekend. I can see a difference in the mirro and in my lifts, but not as much on the scale.
Thanks for the update.
booneman77
Legend
Nearing the end of my two bottles
Despite my crushed/shattered big toe, I'm still back to hitting the gym.
Had to adjust my bench technique due to foot placement, and my OHP took a little adjustment as well.
However I hit an all-time PR of 130 X 3 today on OHP
Average calories from 6/12-6/18 were 2,535.
From 6/19-6-25 they were 2,820. Planning on keeping them about here through vacation and "PCT", as I need some calories for healing. DCP 2.0, Supremacy 2.0 and Vanillean should help me keep some fat off.
Fighting the urge to order another bottle of XI-KT as it worked that well for me. I will try to have some final pictures up by this weekend. I can see a difference in the mirro and in my lifts, but not as much on the scale.
Scale is lame anyways ha. If you're leaner and stronger, you had have lost fat and built muscle. Its not possible to maintain weight while shrinking otherwise... Im really enjoying my second bottle significantly more. I'm curious if it would have made much difference running it at 1.5ml the entire time vs 3 weeks @ 1ml and 1.5 from there. My guess from my experience as well as hearing some others is that it doesn't seem to show too much until week 3 anyways so there isn't muhc reason to "waste" the extra at the beginning and more benefit to stretching the cycle out longer at the end.
cbsharpe
Well-known member
Yeah, I agree in regards to the scale. I very rarely get on that thing.
FTR, I'm running it at 1.5ml instead of 1ml based on reviews and recommendations. I'm on day 7 and will run 2 cycles.
booneman77
Legend
Weight ha slowly been dripping since hitting baseline again thurs. Looking nice and lean and abs are coming in deeper almost daily. The gf is jealous ha.
Stopped down at the local Greek food fest fri night and had some gyro meat which was amazing. Something I love but just rarely eat. Was pretty jealous while my gf was crushing fresh honey balls and spanakopita and a myriad of special homemade pastries ha.
Workout today I used the sample of Quake by iron flex and really liked it. I was absolutely dragging ass from not eating enough yesterday and it def helped me push through and improved my mood significantly.
Also, got my monster PES order fri. I'll be posting a stash pic later
Stopped down at the local Greek food fest fri night and had some gyro meat which was amazing. Something I love but just rarely eat. Was pretty jealous while my gf was crushing fresh honey balls and spanakopita and a myriad of special homemade pastries ha.
Workout today I used the sample of Quake by iron flex and really liked it. I was absolutely dragging ass from not eating enough yesterday and it def helped me push through and improved my mood significantly.
Also, got my monster PES order fri. I'll be posting a stash pic later
booneman77
Legend
About 1/3 of my second bottle left. Between the keto diet and the XI I'm def seeing serious reductions in lower ab/ stubborn fat almost daily. Vascularity has really increased the last week or so as well so I'd have to say it's helping. It's tough to tell if it's more diet or XI related tho cuz right around the time I would have really started seeing results from XI according to the other logs I also changed my diet. The combo tho seems perfect for eachother.
booneman77
Legend
As promised, the new PES stash. Epic if I do say so myself.
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cbsharpe
Well-known member
Well, I'm on day 10 with XI-KT and I have lost some inches from lower ab/love handle region. My diet has NOT changed what so ever. I did not expect this to make a difference after one week but it has. I will be running 2 bottles of this stuff and I just can't wait until week 2/3 which is usually the time when you see this shine. Iron Legion is the shizzle.
booneman77
Legend
Awesome, sounds like XI-KT is working well for you
It's great stuff, I'm sad my bottles are gone
I'm on the fence about it truthfully. Not sure how much it really has contributed as I think a lot of my recent success can be attributed to diet. It's a bit expensive IMO but there certainly are some benefits.
snagencyV2.0
Legend
uh oh....there's the red flag phrase there in boldened
99% of time, when ppl say this it is far far from reality..
and if diet was "perfect", you would not need said planned stack of yours to simply get below 10% bf
just saying
good luck to you in reaching your goals tho, sincerely
Mikekan
New member
hehe, I thought someone would raise questions on that.
What I mean by perfect?
- Counting calories and macros for the past two years, every single day.
- Everything is weighted before eating, even salads
- No cheat meals whatsoever
- No alchocol
- No Sweets, fried, or simple carbs AT ALL
- Slowly lowering calories intake by 100cals per week
- Remove diary completely the past two weeks
you get the idea...
Thanks, I hope I can make it.
What I mean by perfect?
- Counting calories and macros for the past two years, every single day.
- Everything is weighted before eating, even salads
- No cheat meals whatsoever
- No alchocol
- No Sweets, fried, or simple carbs AT ALL
- Slowly lowering calories intake by 100cals per week
- Remove diary completely the past two weeks
you get the idea...
Thanks, I hope I can make it.
cbsharpe
Well-known member
Awesome, sounds like XI-KT is working well for you
It's great stuff, I'm sad my bottles are gone
Yeah, it really is and I'm surprised how quickly I'm seeing the results.
So, your bottles are almost gone huh?? I see a restock in your future! LOL!!!
cbsharpe
Well-known member
Well, as with everything, diet is the #1 factor for our success...rightfully so.
But NP is having a sale on XI-KT right now so you know.
snagencyV2.0
Legend
thanks for that, and yes not bad guidelines to live byhehe, I thought someone would raise questions on that.
What I mean by perfect?
- Counting calories and macros for the past two years, every single day.
- Everything is weighted before eating, even salads
- No cheat meals whatsoever
- No alchocol
- No Sweets, fried, or simple carbs AT ALL
- Slowly lowering calories intake by 100cals per week
- Remove diary completely the past two weeks
you get the idea...
Thanks, I hope I can make it.
without seeing exactly what you are eating at any given time on routine basis, two glaring things stand out to me there:
1) simple carbs, while not to be overused or taken lightly, need not be totally avoided as you practice, and can certainly have some great benefit if used properly and intelligently..and:
2) out of that list, I see nothing regarding the really relevant issue...
everyone likes to think "calories and macros" are the be-all end-all, but micros of those macros are just as important (if not even more so) -- especially when we are talking about % levels of bodyfat and getting into single digits thru sheer dietary maneuvers alone..
Mikekan
New member
Can you elaborate on micros of macros?
snagencyV2.0
Legend
micronutrient of the macronutrient you consume
ie, vitamins/minerals/fiber etc that constitute the base macro unit, that give you the cals...
the ultimate and finite breaking down of the food you consume
broccoli for instance, or sweet potatoes, quinoa etc - these are some of the most nutritionally dense (and micronutrient-rich) foods one can consume (versus no veggies, white potato, or something like macaroni & cheese in lieu of those preceeding choices I mentioned)..
mac & cheese w/o butter vs. quinoa -- perhaps the same caloric value and close approximation in macros; but micronutrient speaking, a world of difference in nutrition and yes bodycomp aspirations as well..
Driven2lift
Legend
The micronutrients in your diet.
Vitamins & minerals.
Eating in deficit makes it even more important to be including nutrient rich food sources.
As opposed to the old-school oats/rice, chicken/fish diet
Should be getting healthy fats & fibre as well
Mikekan
New member
Οk got it.
Actually I use myfitnesspal and count those as well. My carb sources are only sweet potato, oats, veggies, and brown rice.
Protein sources are turkey, chicken, fatfree beef (bulk only), tuna, salmon, fish in general.
My fat sources are olive oil (I am Greek
), almonds, eggs, Salmon, pure peanut butter (bulk only) and tachini (bulk only).Anyway, obviously nothing is perfect in this life, but I believe my diet is sufficient.
snagencyV2.0
Legend
looks pretty damn solid to me! kudos to you
so, perhaps take a peek at shoring up macros (let's just look macros here, since micros look nice)
maybe lower the fat, up the carbs?
maybe lower the carbs, up the fat?
perhaps up the protein, and lower both carbs & fat?
lots to troubleshoot..you keep at it and stay diligent in the same vein you strive to eat solid food choices, I have no doubt you will figure it out and put it all together
Mikekan
New member
Thanks for the tips! 
Keep in mind I am 33 years old, not 20 or 25 so this is one reason its not that easy to go to 8%.
My maintanance is 2800, I was eating 3200 at bulking.
I lowered to maintainance for a month and since then I ve been cutting 100 cals per week. I am now at 2200 cals. I dont want to go below 2000, I dont find any reason to do so at least for now, so I will keep lowering carbs down to 120 (the last week) and increasing the fats.
Lets see how it goes...
Keep in mind I am 33 years old, not 20 or 25 so this is one reason its not that easy to go to 8%.
My maintanance is 2800, I was eating 3200 at bulking.
I lowered to maintainance for a month and since then I ve been cutting 100 cals per week. I am now at 2200 cals. I dont want to go below 2000, I dont find any reason to do so at least for now, so I will keep lowering carbs down to 120 (the last week) and increasing the fats.
Lets see how it goes...
snagencyV2.0
Legend
I am impressed with your intellectual thought process here..Thanks for the tips!
Keep in mind I am 33 years old, not 20 or 25 so this is one reason its not that easy to go to 8%.
My maintanance is 2800, I was eating 3200 at bulking.
I lowered to maintainance for a month and since then I ve been cutting 100 cals per week. I am now at 2200 cals. I dont want to go below 2000, I dont find any reason to do so at least for now, so I will keep lowering carbs down to 120 (the last week) and increasing the fats.
Lets see how it goes...
and fyi - I am 42 y/o, not 20 or 25
and - I live life sub 10% bfagreed you have no reason to drop below 2k cals for what you are trying to accomplish
you will get it, I know it!
Mikekan
New member
I am impressed with your intellectual thought process here..
and fyi - I am 42 y/o, not 20 or 25
agreed you have no reason to drop below 2k cals for what you are trying to accomplish
you will get it, I know it!
Congrats to you too!
I hope that I keep up with this for the rest of my life. At the end of the day only if you love something you become succesfull at it.
cbsharpe
Well-known member
I am impressed with your intellectual thought process here..
and fyi - I am 42 y/o, not 20 or 25
agreed you have no reason to drop below 2k cals for what you are trying to accomplish
you will get it, I know it!
Hey snag...curious to see what your "diet" is like. I happen to be 42 and although I slowly but surely getting to where I want to be, I know that I could use a tip or two. Can't complain though. However, I remember when I was in my late 20's and early 30's and it was just easy to get in shape, but I'm older now and have to work a little bit harder but again, it's all good.
Thanks!
snagencyV2.0
Legend
cb - to answer your question in a nutshell: my "diet" is ever-evolving (as my metabolism changes), ever-changing (based upon my particular differing needs on day-to-day basis), and NEVER a scripted generic guideline or cookie-cutter approach
if there is one aspect of a general approach I practice these days, it is carb rotations based upon my activity level (and also just for the ebb & flow effect beyond activity I perform)..
as I get older, believe it or not I have noticed I can consume quite a bit more carbs than when I was younger, and still remain lean & chiseled (and indeed, still grow)....conversely, more fat intake will not have the desired result I am looking for....and this is very atypical in a general sense, to what usually happens to older metabolisms, where more fat is typically better utilized and preferred over carb intake (and definitely different than what I did even 5 yrs ago)
had I not continuously experimented with my fare over the yrs, I would prolly be sitting here bemoaning my "declining metabolism" and resigning myself to the fact that "well I must just be getting old"
oddly - I can also consume quite a bit more calories these days then when I was younger (again quite an anomaly), and in fact I NEED to, in order to grow let alone sustain what I have developed .. for example: I maintain @ 4k cals, and grow decently @~4800-5k cals (without fat gain while using clean macros and nutritionally dense foods majority), and I am not an overly large guy (5-9/210ish)
so don't give up hope my friend -- there IS most definitely life after 40!!!
cbsharpe
Well-known member
cb - to answer your question in a nutshell: my "diet" is ever-evolving (as my metabolism changes), ever-changing (based upon my particular differing needs on day-to-day basis), and NEVER a scripted generic guideline or cookie-cutter approach
if there is one aspect of a general approach I practice these days, it is carb rotations based upon my activity level (and also just for the ebb & flow effect beyond activity I perform)..
as I get older, believe it or not I have noticed I can consume quite a bit more carbs than when I was younger, and still remain lean & chiseled (and indeed, still grow)....conversely, more fat intake will not have the desired result I am looking for....and this is very atypical in a general sense, to what usually happens to older metabolisms, where more fat is typically better utilized and preferred over carb intake (and definitely different than what I did even 5 yrs ago)
had I not continuously experimented with my fare over the yrs, I would prolly be sitting here bemoaning my "declining metabolism" and resigning myself to the fact that "well I must just be getting old"
oddly - I can also consume quite a bit more calories these days then when I was younger (again quite an anomaly), and in fact I NEED to, in order to grow let alone sustain what I have developed .. for example: I maintain @ 4k cals, and grow decently @~4800-5k cals (without fat gain while using clean macros and nutritionally dense foods majority), and I am not an overly large guy (5-9/210ish)
so don't give up hope my friend -- there IS most definitely life after 40!!!
Thanks brutha! Really appreciate and believe me, I'm in it to win and never have lost hope. I will say that my work outs and nutrition seem to be better than just 6-7 years ago. As far as carbs, I tend to take in more on work out days which are Mon, Wed, Fri and Saturday(sometimes on saturday) and I do about 20 minutes cardio after each session. This approach seems to be working fine for me so I will stick to it. I was just curious to see how your regimen was since we are both in our 40's. I have dropped 2 pants sizes within the past 8 months or so. I am just taking my time cause that's all I have. LOL!!
booneman77
Legend
Finally got to try out cnc select... Did half a shake and the other half I made crepes. Then I made more crepes with sd select and added cinnamon. All the crepes. They were so good I forgot to take the pic and post up some food porn. Sorry guys. Maybe tomorrow evening ha.
NattyForLife
Well-known member
New avi ehh??
booneman77
Legend
booneman77
Legend
So, I'm all in on nhl free agency and world cup today... so exciting. My penguins already signed Christian Erhoff like 4sec after the 12pm start ha. 1yr 4mil. I'll take it. Bye niskanen/orpik
booneman77
Legend
USA USA USA
booneman77
Legend
So, I'm scheduled to have my next refeed on Sunday which would leave me 4 full days (mon-thurs) to get back to baseline or below (exactly what it took last time so cutting it very close). Debating how I want to lay out the next week or so... I have a few options:
A) same refeed (~500g carbs/3300kcal) as last time, back to current diet mon-thurs (assume this will have me back at baseline thurs morn)
B) smaller refeed, back to current diet mon-thurs
C) same refeed, PSMF mon-thurs (follow Lyle Mcdonald's Rapid Fat Loss Diet)
D) larger refeed, PSMF mon-thurs
E) No refeed, just stick to diet for the extra 5 days
F) Go for broke - Small or no refeed, PSMF (This would be pretty crazy but might be epic results...)
My only worry is that with option F, on vacation I would absolutely balloon out of control (not just weight wise, but fat gain wise). Keep in mind I plan on drinking throughout vacation so there is basically zero chance of fat burning. I will be lifting however so some of the excess calories will get put to use in what should be a fairly anabolic environment (as long as the booze isn't constant ha).
A) same refeed (~500g carbs/3300kcal) as last time, back to current diet mon-thurs (assume this will have me back at baseline thurs morn)
B) smaller refeed, back to current diet mon-thurs
C) same refeed, PSMF mon-thurs (follow Lyle Mcdonald's Rapid Fat Loss Diet)
D) larger refeed, PSMF mon-thurs
E) No refeed, just stick to diet for the extra 5 days
F) Go for broke - Small or no refeed, PSMF (This would be pretty crazy but might be epic results...)
My only worry is that with option F, on vacation I would absolutely balloon out of control (not just weight wise, but fat gain wise). Keep in mind I plan on drinking throughout vacation so there is basically zero chance of fat burning. I will be lifting however so some of the excess calories will get put to use in what should be a fairly anabolic environment (as long as the booze isn't constant ha).