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Fat loss insan1ty with Sup3r-11 and Ignit3

HIT4ME said:
I agree with you to a point here. My situation is that normal eating makes me fat. I mean, at 800 cals I may be losing more slowly than most. That is just how it is for some people, especially after years of being extremely obese and all the metabolic damage that goes with it.

If you have good habits and eat clean 80-85% of the time (whatever clean means), you should be good for maintaining weight. But if you don't track at all and don't have any reality check...and if you have been obese in the past...I think it may be a recipe for disaster. Failure to plan is planning to fail.

Having said that, even in my diet I am not really obsessing over counting calories. I have a plan of what fits my goals and I just kniw what that is. I plan once or twice and then just do my best to follow that plan. As time goes on, I learn to adjust the plan for some flexibility. It isn't constant counting or obsessing.
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Agree with you here. I wasn't obese but pretty overweight. I ate pretty terribly in college and into grad school but changed things around and after a few years eating "clean" just became habitual. And by clean I just mean whole foods the majority of the time. I cook all my food during the weekday so it's easier to control. I still eat out a couple times a week but it's mostly too expensive to really binge lol… I still count pretty closely when I diet because I just want it to be as short and controlled as possible (mostly for snacking). For bulking I just loosely count carbs in my head. Protein and fats are pretty consistent for me except when I diet (fats are controlled). In the end most diets will work but it's really about finding what fits you individually for the long run. That being said, you're willpower has been inspiring. I have 4-5 weeks left on my cut and I'm seriously considering doing a round of category 1 RFL to just be done and get back to enjoying maintainence/surplus sooner. My workouts have been pretty crappy and I don't think they'll be any better the next month than gutting out 12 days of PSMF.
 
Rand0m said:
Agree with you here. I wasn't obese but pretty overweight. I ate pretty terribly in college and into grad school but changed things around and after a few years eating "clean" just became habitual. And by clean I just mean whole foods the majority of the time. I cook all my food during the weekday so it's easier to control. I still eat out a couple times a week but it's mostly too expensive to really binge lol… I still count pretty closely when I diet because I just want it to be as short and controlled as possible (mostly for snacking). For bulking I just loosely count carbs in my head. Protein and fats are pretty consistent for me except when I diet (fats are controlled). In the end most diets will work but it's really about finding what fits you individually for the long run. That being said, you're willpower has been inspiring. I have 4-5 weeks left on my cut and I'm seriously considering doing a round of category 1 RFL to just be done and get back to enjoying maintainence/surplus sooner. My workouts have been pretty crappy and I don't think they'll be any better the next month than gutting out 12 days of PSMF.
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Category 1 is brutal. I am flattered that my will power has inspired you, and that inspires me actually! But it isn't really all that much will power. It actually gets back to what we were saying, having a plan and following it. I made a decision, and I don't keep much food in the house that doesn't fit my needs at the moment (so if I want to go off the diet I have to go out to eat mostly or at least go to the store and buy it) and I've found a couple items at a convenience store that don't fit the diet 100% but are close enough to keep me "on" when I'm out and haven't had a chance to eat anything (Beef jerky, protein drinks). So I have a plan and I have learned to build in some flexibility and I've changed my environment just a little bit so that I'm not as tempted to stray.

A category 1 cut is a different mental game than what I'm doing right now. 12 days. That's it. Part of the allure to this diet is you can set a short timeframe for a goal. I often tell myself, "If I can just stick to the diet for 4 weeks, I'll be successful" and then I have 1 cheat every week which allows me to say, "Just 1 week until my next cheat". But on the flip side, I have a longer range goal too, which means if I slip and have a second cheat during the week, I know I still have time left and that I just need to get back on the horse. With just 12 days, you can't really deviate. Slip ups are harder to recover from, especially mentally. Category 1 is just brutal, but it's a mental game just like always.

And like you said, in the long run, it's about finding things you can stick with. Honestly, this diet isn't a good long-term strategy, but it has helped me create a plan, stick to it, and get used to watching what I eat. With some modification, it will help me eat a more normal diet at maint. levels too - applying the same skills that I've practiced (weighing, measuring, planning). But it's not for everyone. It isn't brutal for me. It fits my mental make up and works for me. Some people, it will just be unnecessary torture.

I'd love to see a log if you decide to do the diet though!

Today's weigh in:

Bodyweight: 182.5
Tanita Bodyfat %: 25%
Waist: 40"
 
Decided to go for it today. My lady is out of town next week so I'll literally be able to get through 8 days uninterrupted. Also I'm due for a grocery haul and chicken breasts are on sale. I'm actually going to do 11 days since I have to be going out of town on the 13th day and want to get in 2 decent refeed days before I go and risk bingeing my face off. I'm going to do what Lyle says this time and cut my workout volume instead of being stupid and keeping it the same my first try a couple years ago. I'll do measurements but I'm not sure I'll log it since it's so short. I'll probably just check in here and tell you how much I hate myself periodically.
 
Rand0m said:
Decided to go for it today. My lady is out of town next week so I'll literally be able to get through 8 days uninterrupted. Also I'm due for a grocery haul and chicken breasts are on sale. I'm actually going to do 11 days since I have to be going out of town on the 13th day and want to get in 2 decent refeed days before I go and binge my face off. I'm going to do what Lyle says this time and cut my workout volume instead of being stupid and keeping it the same my first try a couple years ago. I'll do measurements but I'm not sure I'll log it since it's so short. I'll probably just check in here and tell you how much I hate myself periodically.
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Works for me. It's 11 days my man. You got this, no issues. Log it in here if you like...I have no issues with anyone doing that. We all motivate each othet.
 
HIT4ME said:
Sounds like a good fantasy to me. :)
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Your approach isn't endorsed by 90% of the fitness world either, LOL.
Remember, we are somewhat similar in doing stuff OUR way. :)

Rand0m said:
This is how I would eat if I were just maintaining body composition, gaining strength and staying healthy. Some of us just get obsessive trying to pack on mass and/or getting shredded.
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You are right, one gets obsessive. My quality of life is suffering, that's why I drop the cutting/bulking torture.

IMHO biggest problem is to establish what food to eat and when.
Someone with constant cravings for pizza, soda or sweets can't do my diet and will be doing bulk- and cutting cycles forever.
Will adjust the food volume (meat,veggies and oats: bulk-bread) to my workout, meaning:
Harder workout = more "bonus" food
sh1tty workout = less food
Wanna get lean: = moderate food
Wanna bulk = more food
Wanna cheat a bit with sweets = only after workout never on off days

Now stopping hijacking HIT4ME 's awesome log...
 
hairygrandpa said:
Your approach isn't endorsed by 90% of the fitness world either, LOL.
Remember, we are somewhat similar in doing stuff OUR way. :)


You are right, one gets obsessive. My quality of life is suffering, that's why I drop the cutting/bulking torture.

IMHO biggest problem is to establish what food to eat and when.
Someone with constant cravings for pizza, soda or sweets can't do my diet and will be doing bulk- and cutting cycles forever.
Will adjust the food volume (meat,veggies and oats: bulk-bread) to my workout, meaning:
Harder workout = more "bonus" food
sh1tty workout = less food
Wanna get lean: = moderate food
Wanna bulk = more food
Wanna cheat a bit with sweets = only after workout never on off days

Now stopping hijacking HIT4ME 's awesome log...
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HGP, you have to realize that my approach may not be endorsed by many, but, "What's right is right if no man is right. What's wrong is wrong if every man is wrong." haha.

I'm not saying your plan can't work, just that it has to be an actual plan. Go through all the threads on this site (and others) saying, "I don't know what's going on? I've been dieting and I haven't lost any weight!!?? What's happening??"

90% of the time people aren't measuring their food intake. It is SO easy to overeat, and if you are like me you WILL overeat if you aren't paying close attention. So, like it or not, people need to at least have a plan.

Your goal of not being obsessive, not limiting any one macro, being flexible is actually VERY achievable in my opinion. Doing it without a plan is a recipe for overeating though. Unless of course you have never been known to overeat and have been thin most of your life anyway.

If you are maintaining weight, then you may be OK with a certain intake, especially since you do workout with both high intensity and volume.

BUT, having said that, I think you SHOULD do it YOUR WAY. And most other people should too. But it still needs to be based on some kind of control over what you eat, which could be as simple as a few different meal plans. But if it isn't YOUR way, then you will never stick to it either.

I will NEVER be someone who can just give up pizza and cheese burgers, and junk food. Hell, I haven't had a Wendy's or Five Guys burger in a LONG while and even that would be so awesome to me right now, haha. And I will eat it again at some point. But I will be monitoring what I eat probably about 80% of the time and leaving some room for error. Hell, even what I'm doing now has room for error.

I feel like I'm not really getting my point across because I'm not saying it won't work, just that you need to have some plan/control over calories/volume of food in some way - but you are right that it shouldn't be obsessive.

Also, none of this is hijacking at all, haha. I'm sure most people are more interested in these different approaches than in just, "Here's what I weigh and what I ate today". Just like Rand0m doing a PSMF, it makes this more interesting if suddenly others are involved. I don't have any feeling that I "own" this thread, I hope it helps others and it would make me much happier if it became something other people had some ownership in too.

Maybe we should do a PSMF challenge for 12 days and see how many people can stick to it?
 
HIT4ME said:
HGP, you have to realize that my approach may not be endorsed by many, but, "What's right is right if no man is right. What's wrong is wrong if every man is wrong." haha.

I'm not saying your plan can't work, just that it has to be an actual plan. Go through all the threads on this site (and others) saying, "I don't know what's going on? I've been dieting and I haven't lost any weight!!?? What's happening??"

90% of the time people aren't measuring their food intake. It is SO easy to overeat, and if you are like me you WILL overeat if you aren't paying close attention. So, like it or not, people need to at least have a plan.

Your goal of not being obsessive, not limiting any one macro, being flexible is actually VERY achievable in my opinion. Doing it without a plan is a recipe for overeating though. Unless of course you have never been known to overeat and have been thin most of your life anyway.

If you are maintaining weight, then you may be OK with a certain intake, especially since you do workout with both high intensity and volume.

BUT, having said that, I think you SHOULD do it YOUR WAY. And most other people should too. But it still needs to be based on some kind of control over what you eat, which could be as simple as a few different meal plans. But if it isn't YOUR way, then you will never stick to it either.

I will NEVER be someone who can just give up pizza and cheese burgers, and junk food. Hell, I haven't had a Wendy's or Five Guys burger in a LONG while and even that would be so awesome to me right now, haha. And I will eat it again at some point. But I will be monitoring what I eat probably about 80% of the time and leaving some room for error. Hell, even what I'm doing now has room for error.

I feel like I'm not really getting my point across because I'm not saying it won't work, just that you need to have some plan/control over calories/volume of food in some way - but you are right that it shouldn't be obsessive.

Also, none of this is hijacking at all, haha. I'm sure most people are more interested in these different approaches than in just, "Here's what I weigh and what I ate today". Just like Rand0m doing a PSMF, it makes this more interesting if suddenly others are involved. I don't have any feeling that I "own" this thread, I hope it helps others and it would make me much happier if it became something other people had some ownership in too.

Maybe we should do a PSMF challenge for 12 days and see how many people can stick to it?
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Great response!
I saw a guy on youtube doing more-or less what I'll doing. He said: I measure food using my hand. "One open hand veggies, one hand meat, one hand carbs (potatoes,rice) 4 times a day. If i get fat, I make a fist."
Obviously, it depends of the size of my hand and the size of the guy vs. my size. But what it really meant was, no more calorie counting, just a simple rule.
Now I have to find my rule of thumb so to speak.

Remember that I'm on TRT and can cruise and blast, meaning: If I overeat, its a bulk, if I under-eat its a cut -and if I hit maintenance, it's a recomp, as long I eat clean. My reasoning should be sound, or not?
 
Reasoning is sound my man. Just have a way to control/measure.
 
Yeah having at least a loose plan to control/measure helps with not going too far overboard. Psychologically it's nice for me to have planned free meals during the week. I'll often intermittent fast that day. Skip breakfast, eat lean protein and veggies for lunch and have a nice big dinner (pizza, burgers, whatever). And of course make sure to train that day. If it's a night of some drinking and multiple food stops I'll do all the above, pop some evomuse defuse and pray lol.
 
HIT4ME said:
Also, none of this is hijacking at all, haha. I'm sure most people are more interested in these different approaches than in just, "Here's what I weigh and what I ate today". Just like Rand0m doing a PSMF, it makes this more interesting if suddenly others are involved. I don't have any feeling that I "own" this thread, I hope it helps others and it would make me much happier if it became something other people had some ownership in too.

Maybe we should do a PSMF challenge for 12 days and see how many people can stick to it?
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Called out. Now I have to really follow through haha.
 
Rand0m said:
Maybe a half stomach shot ha. I have too many distinguishing tattoos on the rest of me.
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Lol, whatever. Photos aren't necessary. I didn't really want you showing me up in my own log anyway. Putting those before photos up was embarrassing haha.
 
Today's morning weigh in:

Bodyweight: 184.5 pounds
Tanita Bodyfat %: 26%
Waist: 42.5"

Yeah. So I'm not going to lie. This is a little frustrating. I got to 182.5, jumped up to 185.5 then to 186.5, then got back to 182.5 again and now I'm jumping back up again. Not sure why I'm not losing weight, but I have to just keep it in perspective. The scale is just one tool. I honestly feel like I'm losing fat around my stomach, slowly but noticeably, even though the scale isn't going down. My arms are leaner/harder, and I can feel my muscles in my top two abs if I poke through a little fat now. My sides look smaller to me. It's hard to say without any objective measurements....but I'm not really sure what is going on. Most people will say that they can get away with a 90% "clean" diet while on T3, and I'm taking 75 mcg now and eating less than 1,000 calories a day and...weight isnt' going anywhere.

Yesterday I ate 4 scoops of Select protein, 2 cheese sticks (50 cals each), 5 oz. of chicken, 1 bag of broccoli = 900 calories/148 grams of protein.

Tonight my gf wants some lasagna, so she's going to make that and that is going to be my cheat meal. Maybe the carb up from that will help get things going again. Who knows.

Lyle McDonald does suggest a refeed every week if you're below 25% bodyfat (which I believe I am, even though the scale doesn't say that) and a full-on break every 6-8 weeks. I obviously haven't done that, because I have a schedule I'm trying to stick to - but maybe that's a part of the issue? I really don't know. I think most likely I just need to stay the course and not get hung up on a scale number.
 
HIT4ME said:
Today's morning weigh in:

Bodyweight: 184.5 pounds
Tanita Bodyfat %: 26%
Waist: 42.5"

Yeah. So I'm not going to lie. This is a little frustrating. I got to 182.5, jumped up to 185.5 then to 186.5, then got back to 182.5 again and now I'm jumping back up again. Not sure why I'm not losing weight, but I have to just keep it in perspective. The scale is just one tool. I honestly feel like I'm losing fat around my stomach, slowly but noticeably, even though the scale isn't going down. My arms are leaner/harder, and I can feel my muscles in my top two abs if I poke through a little fat now. My sides look smaller to me. It's hard to say without any objective measurements....but I'm not really sure what is going on. Most people will say that they can get away with a 90% "clean" diet while on T3, and I'm taking 75 mcg now and eating less than 1,000 calories a day and...weight isnt' going anywhere.

Yesterday I ate 4 scoops of Select protein, 2 cheese sticks (50 cals each), 5 oz. of chicken, 1 bag of broccoli = 900 calories/148 grams of protein.

Tonight my gf wants some lasagna, so she's going to make that and that is going to be my cheat meal. Maybe the carb up from that will help get things going again. Who knows.

Lyle McDonald does suggest a refeed every week if you're below 25% bodyfat (which I believe I am, even though the scale doesn't say that) and a full-on break every 6-8 weeks. I obviously haven't done that, because I have a schedule I'm trying to stick to - but maybe that's a part of the issue? I really don't know. I think most likely I just need to stay the course and not get hung up on a scale number.
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Yes, I think so to. A refeed would cause a strong insulin response, giving the necessary kick for a weight drop.
 
hairygrandpa said:
Yes, I think so to. A refeed would cause a strong insulin response, giving the necessary kick for a weight drop.
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Let's hope you are right. Yesterday was hot as hell out and I spent the day installing ceiling fans in the attic, because, you know, that's the logical time to do that stuff. I ended up skipping my workout because I wasn't ready to deadlift and figured the night off would be better.

I ate approx. 300 calories throughout the day and about 50 grams of protein. Then, last night, I had a very large, almost force fed cheat meal. My gf mad lasagna, which was good for carbs and fats, plus I had a couple pieces of bread with it. And I had a lot of it. And then I had an M&M's Ice Cream Cookie Sandwich. If my body had a mind of its own and thought it was starving, it doesn't think that anymore, haha.

This morning's weigh in:
Bodyweight: 186.5 pounds
Tanita Bodyfat %: 26%
Waist: 42.25"

Hopefully it starts rolling again from here. We will see what happens.
 
HIT4ME said:
Let's hope you are right. Yesterday was hot as hell out and I spent the day installing ceiling fans in the attic, because, you know, that's the logical time to do that stuff. I ended up skipping my workout because I wasn't ready to deadlift and figured the night off would be better.

I ate approx. 300 calories throughout the day and about 50 grams of protein. Then, last night, I had a very large, almost force fed cheat meal. My gf mad lasagna, which was good for carbs and fats, plus I had a couple pieces of bread with it. And I had a lot of it. And then I had an M&M's Ice Cream Cookie Sandwich. If my body had a mind of its own and thought it was starving, it doesn't think that anymore, haha.

This morning's weigh in:
Bodyweight: 186.5 pounds
Tanita Bodyfat %: 26%
Waist: 42.25"

Hopefully it starts rolling again from here. We will see what happens.
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Very interested to see how this goes, the next few days should have a drop in weight....
 
Yeah, we will see but...this weekend has been rough work wise, plus a lot of heat outside and I am just exhausted. Lyle suggests a full break from the diet every 6-8 weeks and I am at week 10. I am going to turn this into a 3 day diet break. Trying not to go nuts, but just having some stuff I've been craving and building energy back up. I am sure I will gain some weight, but hopefully I will be primed for another round when I go back full force on Tuesday.
 
So, I just took 3 days off the diet and will be getting back at it tomorrow morning. I weighed 188.5 this morning, 26% body fat. I actually really feel like I've put some fat on but hopefully it gets things going again.

Did a back workout tonight:

Deadliest
1 x 8 x 225 warm up
Drop Set
1 x 405
1 x 375
2 x 345
6 x 315

I put 425 on the bar and almost got it off the ground. I wanted to do it badly and spent some time trying a couple times, but I couldn't get it.

I did a second set: 3 x 365

Pull Ups
1 x 6 x bw
1 x 3 x bw

Bent Over Rows

1 x 3 x 175
1 x 2 x 175
1 x 7 x 135

Under handed pull downs:
Drop Set
5 x 135
2 x 120
2 x 105

It was funny because when I started the workout I was feeling tired and unmotivated. I think that was why I wanted to get the 425 because then I would have at least done that if the workout sucked. But after I did my deadliest, I just wanted to keep going and kept doing extra sets. Amazing what happens when you eat something haha. I still didn't do much volume but I never was a volume guy.

Also, another funny thing happened today. I have been craving a five guys burger and I was going to get one for lunch. But when time came around, I really didn't feel like it and didn't want it anymore. I wanted beef jerky haha. I guess it goes to show how much of it is mental and wanting what you don't have....but maybe my mentality and habits are changing too.
 
Back at the diet, full on, today. Today's morning weigh in shows how much damage you can do in 3 days:

Bodyweight: 189
Tanita Bodyfat %: 26%
Waist: 40.75"

So, I'm 6.5 pounds above my low point from last week. Granted, I gained 3 of those pounds back before the break, but I actually feel fatter and that may just be mental, but it's motivating. Hopefully this break will help me get things rolling again and it got some cravings out of my system.

It is funny because I'm taking 75 mcg of T3 that is supposedly pharma grade and the weight isn't coming off any faster, I don't feel like I'm eating through muscle, etc. I barely notice anything, not sure what I should expect if anything.

We will see what comes next...
 
Sounds like you feel better from the break. Doesn't look like you did significant damage. The water will come off soon. You got this.

Halfway point for me. Not too bad so far. Hunger hasn't been much of issue with so much damn chicken breast and hefty servings of veggies. Yesterday I replaced my 4th meal with protein powder in a form of a shake or fluff for something sweet and different. Probably will stick to that unless hunger is an issue. The fluff may actually be too filling.
 
Rand0m said:
Sounds like you feel better from the break. Doesn't look like you did significant damage. The water will come off soon. You got this.

Halfway point for me. Not too bad so far. Hunger hasn't been much of issue with so much damn chicken breast and hefty servings of veggies. Yesterday I replaced my 4th meal with protein powder in a form of a shake or fluff for something sweet and different. Probably will stick to that unless hunger is an issue. The fluff may actually be too filling.
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Awesome man! How many calories/day you eating? Did you get an initial drop after the first couple days? Usually, you can drop 5-6 pounds pretty quick. You must be pretty lean already to be Cat 1, so maybe it won't be as dramatic.
 
I'm eating 1000 cals. Dropped about 5lbs so far. Today is the first day I train since the first day. I usually train 5 days a week + cardio twice on off days so it's been weird doing nothing. Excited but also afraid I'll run out of gas quickly. Did an hour walk with my dog yesterday and felt pretty fatigued haha. We'll see how it goes.
 
Nice progress in a short time man. Stick it out. Only a few days left.

Today I had a bag of beef jerky and a monster drinking around 1 pm. I've had 1 scoop of Select after that and then 1 scoop isomorph after my workout. For dinner I had 6 oz. Of barumundi fish and a bag of broccoli. Total for the day is 820 calories and about 135 grams of protein.

I did shoulders and Tris tonight.

Military Presses:
1 x 8 x 75 warm up
Drop Set
4 x 125
2 x 110
2 x 95

1 x 6 x 95

Dumbbell Presses
1 x 3 x 85

Dumbbell Side Laterals:
1 x 4 x 17.5 each db
1 x 2 x 17.5

Rope Face Pulls:
1 x 9 x 45
1 x 5 x 45

Triceps Rope Press Downs:
1 x 8 x 15 warm up
Drop Set
3 x 45
3 x 35
3 x 25
7 x 15

Lying French Presses:
1 x 4 x 60
1 x 2 x 60
 
I might have missed it but did you start the 500mg/day already I'm very interested in how that goes? I just finished my run on Friday but slacked on posting up final stuff and still got more to write
 
raul87 said:
I might have missed it but did you start the 500mg/day already I'm very interested in how that goes? I just finished my run on Friday but slacked on posting up final stuff and still got more to write
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Yup. I've been taking 500 mg since 7/5/16. Ironically the weight loss stopped soon after, but I felt like I was still leaning and I have been maintaining or even increasing my strength, albeit slowly.

I don't have definitive proof, but it seems almost anabolic at 500 mg. No sides. I feel like I gained some noticeable fat on my break, but I hope it accelerates my progress that was stalling.
 
I don't know how you get through those workouts after all this time. I dropped my volume about 25%. Got through but don't think I could do anymore than I did.
 
Rand0m said:
I don't know how you get through those workouts after all this time. I dropped my volume about 25%. Got through but don't think I could do anymore than I did.
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Keep in mind, my volume isn't all that large to begin with. I try to keep things brief, but intense; going to failure or just beyond failure on every set. I tried doing a 5X5 before doing this diet and that carried into the beginning of the diet, but I had to change course relatively quickly, as even that left my recovery in the dumps when it came to squatting every other day. Having said all that, I think over time, I've adjusted and become more used to the deficit and my perception of effort/volume has changed and I'm starting to build the volume up a little. Plus, I really do think the higher dose S11 is helping recovery. It's not crazy dramatic, but noticeable.

Today's weigh in:

Bodyweight: 185.5
Tanita Bodyfat %: 25%
Waist: 40.25"

Going back in the right direction, let's see how long this keeps going.

Tonight is an off day for training, but I'm thinking I may go hit squats/legs anyway. My back is a little stiff from my deadlifts, but I feel "ready" and will probably hit legs if I feel up to it in 7 hours.
 
HIT4ME said:
Keep in mind, my volume isn't all that large to begin with. I try to keep things brief, but intense; going to failure or just beyond failure on every set. I tried doing a 5X5 before doing this diet and that carried into the beginning of the diet, but I had to change course relatively quickly, as even that left my recovery in the dumps when it came to squatting every other day. Having said all that, I think over time, I've adjusted and become more used to the deficit and my perception of effort/volume has changed and I'm starting to build the volume up a little. Plus, I really do think the higher dose S11 is helping recovery. It's not crazy dramatic, but noticeable.

Today's weigh in:

Bodyweight: 185.5
Tanita Bodyfat %: 25%
Waist: 40.25"

Going back in the right direction, let's see how long this keeps going.

Tonight is an off day for training, but I'm thinking I may go hit squats/legs anyway. My back is a little stiff from my deadlifts, but I feel "ready" and will probably hit legs if I feel up to it in 7 hours.
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Maybe do some HIIT cardio instead, it will help burn off more calories and the recovery will be easier then doing legs since your back feels a bit stiff. Also you can make it a body weight movement day too, those can be fun!
 
I wound up taking the day off yesterday. This morning's weigh in was:

Bodyweight: 187.5
Tanita Body fat %: 25%
Waist: 40.25"...maybe 40...almost

Tonight's leg workout:
Squats:
1x8x185 warm up
Drop Set:
3x275
4x245
5x225

This is a +1 rep improvement on the second drop and same as last week on the rest.

Leg Extensions:
1 x 7 x 175 (+10 pounds, -2 reps)

Leg Presses:
1 x 10 x 590 (+1 rep)

Straight Legged Deadlifts:
1 x 4 x 265 (+20 pounds, -6 reps)
1 x 2 x 265 (did one set last week)

My grip was failing on this exercise, so I threw in a second set. I could have done more if not for the grip.

Calf Presses:
1 x 7 x 590 (+50 pounds, -3 reps)
1 x 4 x 590 (+50 pounds, - 3 reps.)

Today I had a package of beef jerky and a muscle milk Pro drink, a scoop of Isomorph in water, another scoop isomorph in water after my workout, 5 oz chicken and a bag of broccoli. Total of 880 calories and about 150 grams protein.

Not sure why my weight went up again. Today but my waist went down and my bf went down. I am OK weighing more if I am leaner. Also, the fat gain in the mirror from my 3 days off seems to be subsiding pretty quickly.
 
Today's morning weigh in:

Bodyweight: 185
Tanita Bodyfat %: 25%
Waist: 40"

When I was down to 183 2 weeks ago, my bodyfat was showing as 26% and waist was 41.25". I'm 2 pounds heavier and showing to be leaner on two measurements. Even though the bulk of my days are in the 800-900 calorie range, I think it's pretty clear something of a recomp is going on somehow.
 
Today went pretty well. I received an promise order that I placed a few days ago and got some of the new DCP, thermogum, BMP. I want to use it but I only have a day or two left of Sup3r-11 in the bottle. I am coming up on 11 weeks and I had planned for 12...not sure if I want to use another bottle, maybe at 750 mg for 10 days? Part of me says to do it, part of me says to save the bottle for a future run. Given that they are no longer making it...I really just can't decide. Thoughts from anyone still following?



When I finish, I am also thinking of logging my PCT since I am still far from my 160 goal weight, but I am not sure if I should start a new log or just keep this going? I am a little excited for the PCT because I am going to be using Nolvadex, Sup3r PCT and Exotherm....exotherm I have run in the past with good results. Thoughts?

Today's diet was 1 scoop of Isomorph with water and 1 cheese stick, another scoop of isomorph in water post workout, 7 oz. Chicken. For dinner (ran out of broccoli!) And half a package of sugar free pudding with a scoop of Select Frosted Chocolate Cup Cake for a snack. Total of 760 calories, 140 grams protein.

Tonight was Chest & Biceps:

Incline Dumbbell Flyes
1 x 8 x 47.5 each warm up
1 x 7 x 67.5 each (+1 rep)

Bench Presses
Drop Set
1 x 200
2 x 185 (+1 rep)
2 x 165
3 x 145

Dips
1 x 7 x 185

Barbell Curls
1 x 8 x 45 warm up
1 x 7 + 2 cheats x 80 (+1 rep)
1 x 2 + 1 cheat x 80 (-1 rep)

Cable Curls:
Drop Set
5 x 45
1 x 40
1 x 35
1 x 30

Some slight improvements. Any improvement at all in this deficit with T3 is impressive to me and I have to give some credit to the Sup3r 11 for that.

I upped my t3 to 100 mg/day today. I really don't notice it doing much and it is pharmacological grade. I really wonder, again, if I am recompiling on this higher dose of S11 ...the weight isn't coming off but I am showing some signs of increased leaning.
 
NewAgeMayan said:
My vote: save the S11 til youre stalling closer to your goal weight.
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Yes, that is what I'm thinking. I'm tempted to try to buy 3 more bottles if I can find a deal, even though I can't afford it really, because then I could do another run at 500 mg for 12 weeks with what I have left! But then I'd say, "I have enough for two cycles if I don't waste it". I do think there is a definite increase in recovery and what I'll just term "anabolism" at 500 mg. It is such a subtle compound that even at 250 mg, it's doing things and it is hard to see, but at 500 mg my recovery time is definitely shortened and I'm definitely not losing any strength right now and maybe even just inching forward a little even. I knew this wouldn't be around for long when it came back out....wish I could have afforded to buy more. I wanted to buy an entire case! haha.

Still, given the increased effects from 250 to 500, I would say it is very tempting to try 750. I know more isn't always better, but with this compound...it seems to be.

Today's Weigh In:
Bodyweight: 183.5
Tanita Bodyfat %: 24%
Waist: 39.75"

IF (big if) all of these numbers are 100% accurate, this shows that I am 1 pound heavier, but 2% lower in bodyfat than 2 weeks ago, when I started at 500 mg. 2% of 183.5 of course is roughly 3.7 pounds + 1 pound increase = 4.7 pounds of fat lost in 2 weeks while gaining a pound, which would indicate 5.7 pounds of muscle gained. This is pretty optimistic, but so is gaining any muscle in such a drastic deficit while taking T3.

I realized that today is my grandmother's 90th birthday and we are having a small party, so I'm sure there will be a cheat involved today. Because of this, I took some photos this morning and I will post them up later today when I have more time. I will compare them to the start of this log, but also to 2 weeks ago, so that you can see the change from going to 500 mg over the past couple weeks.
 
hairygrandpa said:
BF and waist going down!!! :grouphug:
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Looking like. It makes me happy, but I have to temper that with the fact that I know weight fluctuates and things go up and down. I am on the good side now, maybe on the down side tomorrow. Progress over time is what matters!

So today was my grandmother's 90th birthday and I planned on cheating but didn't. I was able to get grilled shrimp from the place we went. I weighed it and it was 4.5 oz of shrimp and I had 1 oz of the rice that was with it. Given it was probably grilled in some oil I estimate the totals for this were around 250 calories and 30 g of protein.

I also had a bag of beef jerky and a cheese stick for 290 calories and 45 grams protein.

I will have a half package of pudding and scoop of Select later tonight for another 170 calories/25 g protein ...totaling 710 calories and just over 100 g of protein.

Didn't work out today, but I should start doing some cardio soon probably...or some HIIT sprints.

For some reason, last night I slept for about 30 minutes and woke up. Then my mind started working and I started getting upset with things in my life that make no sense to get upset over, especially when it is the middle of the night.

All day I have had a short fuse. There are a lot of tourists in the area and driving was upsetting me, which is relatively unusual, especially to the degree it was making me mad. I don't know what is going on, maybe I am just grumpy because I lost so much sleep? Maybe the T3 increase is doing it? We will see.
 
HIT4ME said:
Looking like. It makes me happy, but I have to temper that with the fact that I know weight fluctuates and things go up and down. I am on the good side now, maybe on the down side tomorrow. Progress over time is what matters!

So today was my grandmother's 90th birthday and I planned on cheating but didn't. I was able to get grilled shrimp from the place we went. I weighed it and it was 4.5 oz of shrimp and I had 1 oz of the rice that was with it. Given it was probably grilled in some oil I estimate the totals for this were around 250 calories and 30 g of protein.

I also had a bag of beef jerky and a cheese stick for 290 calories and 45 grams protein.

I will have a half package of pudding and scoop of Select later tonight for another 170 calories/25 g protein ...totaling 710 calories and just over 100 g of protein.

Didn't work out today, but I should start doing some cardio soon probably...or some HIIT sprints.

For some reason, last night I slept for about 30 minutes and woke up. Then my mind started working and I started getting upset with things in my life that make no sense to get upset over, especially when it is the middle of the night.

All day I have had a short fuse. There are a lot of tourists in the area and driving was upsetting me, which is relatively unusual, especially to the degree it was making me mad. I don't know what is going on, maybe I am just grumpy because I lost so much sleep? Maybe the T3 increase is doing it? We will see.
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That happens to me sometimes, usually lack of sleep does it to me since I have a hard time sleeping. It can be a the t3 too, not sure how the body would react to a higher thyroid level.
 
CJNator said:
That happens to me sometimes, usually lack of sleep does it to me since I have a hard time sleeping. It can be a the t3 too, not sure how the body would react to a higher thyroid level.
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Yeah, actually, I just thought of something else. I got a bunch of recognise stuff and on a lark I through some renegade in my order because it was cheap. It is a pheromone product and I don't necessary believe in that stuff, but since it was evomuse/dsade, I figure he knows more than me. It says on the site a little goes a long way. I think I put two pumps on because I wasn't sure anything came out the first time...hard to see on your chest.

I wonder if the pheromone is increasing my sense of alpha and made me angry because I overdid it. Which kept me awake and made it worse. Maybe another factor
 
Morning weigh in:

Bodyweight: 184
Bodyfat %: 25%
Waist: 39.75"

Sometime it is up, sometimes it is down, who knows?

This week vs. 10 weeks ago:

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This week vs. 2 weeks ago:

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This week vs. 10 weeks ago:

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This week vs. 2 weeks ago:

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Oh, and my phone, which takes crappy/grainy photos anyway, is having some issues with the camera working....so I had to just use a real camera.
 
I see some ribs! The upper arms look a bit fuller. Your progress is best visible from the side view.
It's unfair how the body holds on to the fat at the mid section, I bet the next few weeks will melt that deposit, as all other fat is almost gone.
Great work!
 
**** I ment to comment but got preoccupied. You definitely lost a huge amount of bf, good **** man! Keep at it!
 
hairygrandpa said:
I see some ribs! The upper arms look a bit fuller. Your progress is best visible from the side view.
It's unfair how the body holds on to the fat at the mid section, I bet the next few weeks will melt that deposit, as all other fat is almost gone.
Great work!
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Yeah, I think the lighting in the room where I take the photos is actually pretty horrible. I'm seeing details that are not showing in those photos. My upper two abs are just starting to show they are there. They still have fat on them, but I'm starting to see the outline of the muscles. It's kind of weird. The photos don't show that at all.

My sides and back fat are actually holding strong, which I think is why the side shot shows more progress. From the front, I look almost as wide with the spare tire, but from the side you can see my stomach has gone down quite a bit. I wish I was better at photography so I could show the real change, haha.

CJNator said:
**** I ment to comment but got preoccupied. You definitely lost a huge amount of bf, good **** man! Keep at it!
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No issues man, I do that ALL the time. I am constantly on this board for 5 minutes here and there and see things I want to respond to but don't, haha. Thanks for the support brother!

Rand0m said:
Nice progress. Keep it up bud.
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Rand0m! How's your PSMF going? Almost done? You should be coming near the end now. What's your experience?

Today's weigh in:

Bodyweight: 182
Tanita Bodyfat %: 25%
Waist: 39.75"

I slept like crap last night. I am not sure what is going on, I'm guessing it is the 100 mcg/day of T3. Friday night and last night, I fell asleep for about 20-30 minutes, out cold, then woke up and had all kinds of nervous energy, almost like restless leg syndrome all over my body. Couldn't get comfortable, kept wanting to contract leg muscles, back muscles, etc. Since I've been on the Super-11, I've slept like a rock, so this kind of sucks, haha.

Also, I think today will be my last day on S11. Bottle is just about empty after this morning. It will be empty completely after tonight.

Any votes to continue this log and the PSMF into my PCT for the next 8 weeks?

Start a new log?

Just do my thing and scrap it?

My PCT is going to be Nolva, Sup3r-PCT and Exotherm. I will continue the T3 until I am out (maybe another 2 weeks). I will most likely add the Brite back into the mix and start taking DCP.

Planning on running Nolva at 30/20/20/10 for 4 weeks, and Sup3r-PCT for 4 weeks. Exotherm for 8. Anyone think I should extend the Nolva and/or Sup3r-PCT to the 8 weeks? Or maybe do the 4 weeks as planned and add in a test booster for the 4-8 weeks after the cut, like Diesel Test or Alphamax XT?

So many options, help me out guys.
 
Continue this log, as PCT is a part of it. PCT looks fine to me, no need to go longer.
So called "test booster"afterwards, IMHO, are worthless.
 
I vote for continuing this log. PCT for 4 week looks fine. I vote against test booster as well unless money isn't a concern.

Finished my PSMF run and currently refeeding (glorious carbs). Lost over an inch on my waist (dropped a notch on my lifting belt). As far as weight I'm guessing around -5lbs after regaining water and glycogen. Day 5-8 was definitely the worst. Energy kept plummeting but I got an extra mental boost knowing it was near the end the last few days. I barely moved other than to feed myself this past weekend. If I do it again I'll definitely kickstart a diet with PSMF instead of ending with it, or maybe somewhere in the middle. Will be reverse dieting for about a month. Hopefully gain back strength and lose an extra few lbs of fat along the way.
 
hairygrandpa said:
Continue this log, as PCT is a part of it. PCT looks fine to me, no need to go longer.
So called "test booster"afterwards, IMHO, are worthless.
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Rand0m said:
I vote for continuing this log. PCT for 4 week looks fine. I vote against test booster as well unless money isn't a concern.

Finished my PSMF run and currently refeeding (glorious carbs). Lost over an inch on my waist (dropped a notch on my lifting belt). As far as weight I'm guessing around -5lbs after regaining water and glycogen. Day 5-8 was definitely the worst. Energy kept plummeting but I got an extra mental boost knowing it was near the end the last few days. I barely moved other than to feed myself this past weekend. If I do it again I'll definitely kickstart a diet with PSMF instead of ending with it, or maybe somewhere in the middle. Will be reverse dieting for about a month. Hopefully gain back strength and lose an extra few lbs of fat along the way.
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Guys, I've said it before and I will say it again. I WANT TO BELIEVE. I am like Fox Mulder when it comes to supplements. Haha. I want a test booster to work...

Rand0m - that is great! 5 pounds in 12 days when you were already relatively lean...can't beat it. It is good when you have those bad days to be able to say, "Just 2 more days and I've done it". At day 9-10 I am sure you weren't going to blow the plan after you had done so much work and only had a little more to go, haha.

My biggest thing is motivation. I lose a lot of focus when I am in such a deficit. Some days it is hard to do my job.
 
I completely lost focus around day 7. I was just out of it like a zombie. Numerous people asked if I was sick haha. I can only imagine what it's like for you after this long. At some point I'd consider a longer diet break. Just so you could mentally reset for that last 10 lbs or so.
 
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