Flaweds Cuttin it UP with Alpha T2 and extras (half sponsored)

5 hours after taking my Quake and im still a little hyper for only sleeping 4 hours... now lets see if I can make it though the next 8 hours till all my classes are done for the day
 
Starting Stats:

Weight: 207lbs (On My Scale)
Bodyfat: 18.77%
Mesurement @ Widest Point: 39"

Goals:

Weight: Doesnt Matter
Bodyfat: 12-14%

I'm not too worried about widest point measurement or end weight... Given both will decrease, I am more worried about bodyfat measurement for now because I am attempting to retain and attain muscle on this stack

Stack End Date: Apporx. May 28th



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Phew i was lethargic there for a minute! But i blame that on the 4 hours of sleep last night more than anything... got a nice hour nap in and im ready for my last 3 hours of class
 
FlawedGrunt said:
Gonna go run some stairs today even though today was supposed to be a off day!

HERES THE SUPP STAND:

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HERES THE FRIDGE:

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Now normally I dont drink Muscle Milk... but we got 24 of them for like $19 dollars lol... So I figured I'll drink one inbetween my 3 hour break between classes since I dont bother driving 35 min home
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Been deployed much? Ripits are in every chow hall in Iraq. Never heard of them before that though.
 
Hey Flawed, she's doing divebombers too!


Thanks Inarius for the link. :)
 
No little hadji's asking for them this time tho! Hahah

My roomie is a Cpl in the Marines too. Which probably explains the man fridge hahaha
 
Bauhinia purpurea – An ornamental tree with orchid-like flowers, Bauhinia purpurea is native to India and Southeast Asia. It’s also called “butterfly tree” because of its twin lobed leaves. Bauhinia purpurea extract is made from the gum of the bark and is used for medicinal purposes. Animal studies have shown that when combined with Ashwaganda root extract, it supports the healthy regulation of the thyroid hormone.
so i think OEP is really mighty
 
Tuesday 03/30/2010 - WORKOUT DAY 8

Bench Press:
Warm Up - 135 x 10, 155 x 8, 185 x 5, 205 x 3, 225 x 1
240 x 5
245 x 5
250 x 5+5lbs

Chin Ups:
BW x 5
+5lbs x 5
+10lbs x 5 (and then I did two reps where i jumped up and then slowly controlled the lowering portion)

Dips:
+35lbs x 8
+35lbs x 8 +10

Barbell Hang Clean and Press:
95 x 5
95 x 5
95 x 5

Notes: **** YES! So that 250 x 5 reps on bench is a PR for me... that is my highest on 5 reps ever and usually when i get to 235/240 i hit bad sticking points. Man those BB Hand clean and Press are pretty brutal as well!

Other than that, I've been feeling great on this stack and im seeing veins in my left arm which never happens... usually I can only see them in my right


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Awesome she starts of with Dive Bombers. I never thought I would see those outside of the military. Now, I would really crack up if I saw her doing Monkey Fukcers.

And yes, she is fine as hell
 
CopyCat said:
Now, I would really crack up if I saw her doing Monkey Fukcers.
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You have my attention. For some reason I don't think I should Google that one though....
 
SilentBob187 said:
You have my attention. For some reason I don't think I should Google that one though....
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Monkey Fukcers is what we call them in the Corps. It's performed by reaching down and grabbing your ankles. While holding on to your ankles squat down and back up. Repeat continuously without letting go of your ankles. Looks retarded and it really is. You would never see any straight grown man do them unless ordered to do so by a douche bag commanding officer after a battalion run.

Here's a vid of some army cat doing it. It does burn the thighs especially after a hard long run, but so will many other less gay looking exercises..lol

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LMAO!.... been a long time since i had to do one of those... now if i that chick was doing them from the rear angle id be in heaven
 
Well gents, day 2 went well! I little bit of cheating on the diet but so far so good!

I am seeing veins in my left arm and everything seems a little more vascular and cut... considering im sitting at 207 on my scale right now and am looking about as vascular as I am when I am a few lbs under 200 on my scale

So far so good, Appetite supression is there, not sure if that is from the AT2 or consuming the BCAAs all day long

Anyways so far so good! With the intensity of my workouts and supplementation I am definitely interested to see day 30 and then hopefully to my goals by day 60!
 
This was performed as a circuit workout with supersets

Wednesday 03/31/2010 - WORKOUT DAY 9

Round 1

(A1)Divebomber Push Ups: 1 x 20
(A2)Jump Squats: 1 x 20

(B1)Divebomber Push Ups: 7
(B2)Jumping Lunges: 1 x 16

(C1)Double Crunch: 1 x 30
(C2)Single Leg Plank: 20 seconds per leg

Round 2

(A1)Divebomber Push Ups: 1 x 20
(A2)Jump Squats: 1 x 20

(B1)Pull Ups: 5
(B2)Jumping Lunges: 1 x 16

(C1)Double Crunch: 1 x 30
(C2)Single Leg Plank: 20 seconds per leg

Round 3

(A1)Divebomber Push Ups: 1 x 20
(A2)Jump Squats: 1 x 20

(B1)Pull Ups: 5
(B2)Jumping Lunges: 1 x 16

(C1)Double Crunch: 1 x 30
(C2)Single Leg Plank: 20 seconds per leg




Notes:
Man those divebombers really tear my shoulders up!



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Holy shxt my shoulders are raw today! Those hang clean and presses are a new movement for me but they must have really worked!
 
Fine Fine Fine.... OK So its not the best diet yet but im working on it

Morning:
1 Scoop Protein
1 Cup Milk
1/2 Cup Oat
1 Apple

Mid-Morning:
Handful of Almonds
String Cheese

Lunch:
Salad with dressing and Cheese
Chicken or Tuna on whole wheat bread
Light Yogurt

Mid-Day:
Handful of Almonds

Dinner:
On Days with class I dont bring food so I slam a 34g protein Muscle Milk
On Days without class I eat chicken or italian beef however I am making a pan full of ground beef today and am going to make some beef/brownrice/light sour cream/cheese or wheat tortillas for the week

Before Bed:
1 Cup Cottage Cheese


During the day:
1 Scoop Green Superfoods (since i suck at getting in veggies)
40g BCAA's
1-2 Gallons of water
1tsp Metamucil for fiber content





Now the only thing i would really like to do is add in maybe another tuna sandwich or so since I would like to up my carb intake a little being on creatine... but we will see how this treats me the first week

And I would like to add in some natty PB
 
Go with almond butter. Peanuts have a bit of controversy. Poloquin says they contain a bacteria that can raise testosterone or something similar plus almonds are just better for you anyways.

Any ideas of your macro breakdown that you're shooting for?
 
wearedbleedblue said:
Go with almond butter. Peanuts have a bit of controversy. Poloquin says they contain a bacteria that can raise testosterone or something similar plus almonds are just better for you anyways.

Any ideas of your macro breakdown that you're shooting for?
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FlawedGrunt said:
No clue! Lol
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100g carbs - Minimum 25g fiber
160g-200g protein
160-200g fat

Just a quick thought :)
 
FlawedGrunt said:
Alright ill post macros tonight if I get a chance
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gotcha, that was just a spitball idea btw.

It's about 3000 cals so it'd be good for recomp at your weight. If anything, lower the fats to the 150 or 160 level for more of a calorie restricted.

And the ~100 carbs would be relatively close to low carbish. The brain uses somewhere between 60 and 100g of carbs a day (depending on who you ask,) so your body wouldn't really get too much to store as excess.

And don't skimp on the fiber. For serious.
 
Morning:
1 Scoop Protein
1 Cup Milk
1/2 Cup Oat

333 cals - 33g Pro - 48g Carb - 5g Fiber - 3.5g Fat

Mid-Morning:
Handful of Almonds
String Cheese

240 Cal - 14g Pro - 7g Carb - 3.5g Fiber - 20g Fat

Lunch:
Salad with dressing and Cheese
2 Tuna on whole wheat bread

450 Cal - 56g Pro - 35g Carb - 10g Fiber - 13g Fat

Mid-Day:
Handful of Almonds
2 Tbsp Almond Butter

353 Cal - 13g Pro - 12g Carb - 7.5g Fiber - 30g Fat

Dinner:
On Days with class Muscle Milk

360 Cal - 34g Pro - 18g Carb - 3g Fiber - 17g Fat

or

On Days without class ground beef tortilla

480 Cal - 35g Pro - 19g Carb - 12g Fiber - 26g Fat

Before Bed:
1/2 Cup Cottage Cheese

80 Cal - 13g Pro - 4g Carb - 0g Fiber - 1g Fat




Muscle Milk Day:
1816 Cals - 164g Pro - 124g Carb - 30g Fiber - 110g Fat

Tortilla Day:
1936 Cals - 165g Pro - 125g Carb - 35g Fiber - 119g Fat


During the day:
1 Scoop Green Superfoods (since i suck at getting in veggies)
40g BCAA's
1-2 Gallons of water


Fat is a little low but I am also supplementing fish oil

PS - I have also heard that the grams of BCAA can be counted as protein grams
 
FlawedGrunt said:
Muscle Milk Day:
1816 Cals - 164g Pro - 124g Carb - 30g Fiber - 110g Fat

Tortilla Day:
1936 Cals - 165g Pro - 125g Carb - 35g Fiber - 119g Fat
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I'd try to eat a little more. Maybe work up to 2500 and try that for awhile. So that could be about an additional ~65-75g of fat a day

Have you thought about trying eggs before bed? Maybe 7 eggs, 4-5 whites + 2-3 whole eggs. Good fats, slow protein, win:win. One egg would yield 4-6g protein and ~5g of fat.

Maybe more almonds/walnuts/sunflower seeds during the day?

FlawedGrunt said:
Fat is a little low but I am also supplementing fish oil
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Treat 1 softgel as 1g of fat. Don't go overboard though, too much fish oil (5g+ of omega3s a day,) gives me nose bleeds.

FlawedGrunt said:
PS - I have also heard that the grams of BCAA can be counted as protein grams
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Kinda...they do have calories but they're not as dense as a complete protein so I don't think BCAAs would be 4cals per gram.
 
SilentBob187 said:
I'd try to eat a little more. Maybe work up to 2500 and try that for awhile. So that could be about an additional ~65-75g of fat a day

Have you thought about trying eggs before bed? Maybe 7 eggs, 4-5 whites + 2-3 whole eggs. Good fats, slow protein, win:win. One egg would yield 4-6g protein and ~5g of fat.

Maybe more almonds/walnuts/sunflower seeds during the day?



Treat 1 softgel as 1g of fat. Don't go overboard though, too much fish oil (5g+ of omega3s a day,) gives me nose bleeds.



Kinda...they do have calories but they're not as dense as a complete protein so I don't think BCAAs would be 4cals per gram.
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Awesome! Thanks for the help! Ill see what I can do about adding in a littl emore fat and maybe some protein, i want to add chicken in there, just gotta cook it up!
 
ALRIGHT LETS BE HONEST... Im putting this at the top instead of in the notes at the bottom because I am fxcking pumped right now!

I AM FEELING LIKE A FXCKING BEAST!

Today I hit the gym with a nice clean energized "im going to destroy the ****ing world" mindset

So I did a few things I havent done in a long time, such as BB Rows and Skullcrushers... and I am ****ing pumped cause I did more weight than my highs were on these exercises before... and I did it with ease!

Thursday 04/1/2010 - WORKOUT DAY 10

Incline Bench Press:
Warm Up - 135 x 8
185 x 5
185 x 5
185 x 5

(A1) BB Rows:
95 x 8
115 x 8
125 x 8

(A2) Skull Crushers:
80 x 8
90 x 8
90 x 8 (Usually I start failing when I do 80 lbs but yet i did 90!)

(B1) A2G Squats:
185 x 5
185 x 5
195 x 5

(B2) DB Curls:
35 x 8
40 x 8
45 x 8



Notes: I SERIOUSLY was feeling beasty today! My arms have veins I dont usually see like in my forearms. And its almost 7 hours since i took my pre-workout and AT2 and im still feeling jacked!


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So I got a bottle of DRIVE for pretty cheap... at the rate im using supplements do you guys think it would be pointless to add it in... or would it be worth it for the Forslean in it?
 
Just wait, you have a ton of supps in there already. Get that squat up killer...no reason you should have a squat thats 10lbs ahead of your incline press. Need to double that sh!t.

On a side note, how you liking this weather we're having in good ol wisco? It got too hot too fast for me, I was sweating like a whore in church all day long.

Keep up the good work, PM me if you have any questions, I'm always here to help.
 
Nice work today man. Feeling like that is why we do what we do.
 
The log is looking good Flawed. Looking forward to seeing it come along even further. What made you up your dose of AT2 by the way?
 
Good use of some key supplements my friend. Lets get our hands dirty, and take all prisoners!!! lol. Good luck with everything.
 
wearedbleedblue said:
Just wait, you have a ton of supps in there already. Get that squat up killer...no reason you should have a squat thats 10lbs ahead of your incline press. Need to double that sh!t.

On a side note, how you liking this weather we're having in good ol wisco? It got too hot too fast for me, I was sweating like a whore in church all day long.

Keep up the good work, PM me if you have any questions, I'm always here to help.
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Hey man! Well Ive never been much of a squatter before and when I did squat It was always parallel... before i understood the means of ASS TO GRASS.. So I've been working up but it seems my knees give out pretty easy so i am working up slowly!

And damn was the weather great today!


SilentBob187 said:
Nice work today man. Feeling like that is why we do what we do.
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Hell yeah, feels great... I feel unstoppable!


dollar662 said:
logs looking good .

Nice work bro
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Thanks Brotha


TripDog said:
Good use of some key supplements my friend. Lets get our hands dirty, and take all prisoners!!! lol. Good luck with everything.
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Kill Kill Kill em all! ;) Yeah man these supps are working GREAT for me
 
Luisciphr1 said:
The log is looking good Flawed. Looking forward to seeing it come along even further. What made you up your dose of AT2 by the way?
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Hey Luisciphr... So far things have been going well with it... and im very stim resistant so i figured this wouldnt bother me anyways but there was the question of possibly lethargy on AT2 which I didnt notice on 1 AM and 1 Afternoon so i upped the dose to 2 AM and 1 Afternoon and i have been feeling like a fxcking rockstar
 
This was performed as a circuit workout with supersets

Friday 04/02/2010 - WORKOUT DAY 11

Round 1

(A1)Divebomber Push Ups: 1 x 20
(A2)Jump Squats: 1 x 20

(B1)Chin Ups: 7
(B2)Jumping Lunges: 1 x 16

(C1)Double Crunch: 1 x 30
(C2)Plank: 1min 30 seconds

Round 2

(A1)Staggered Explosive Pushups: 1 x 15
(A2)Jump Squats: 1 x 20

(B1)Pull Ups: 7 (+2 from Wed)
(B2)Jumping Lunges: 1 x 16

(C1)Double Crunch: 1 x 30
(C2)Plank: 1min 30 seconds

Round 3

(A1)Lateral Push Ups: 1 x 20
(A2)Jump Squats: 1 x 20

(B1)Pull Ups: 5
(B2)Jumping Lunges: 1 x 16

(C1)Double Crunch: 1 x 30
(C2)Extended Plank: 40 seconds






Notes:
When I say Extended plank i mean I did a full arms length plank and then walked my hands forward... BRUTAL

My energy has been through the roof! Around 12-2pm I start feeling normal and then I take my 2nd dose of AT2, one OEP pill, Arginine and Lysine and I feel like my earlier energy gets prolonged for up to 8-10 hours... sometimes i have trouble sleeping


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