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Gerbilly Cutting/recomp/awesome

15 grams croutons to 290 grams of turkey this time around.
 
I'm seriously considering gettin me one of those nice kitchen scales...

ManBeast
 
It is really useful for calorie counting. They are pretty cheap on amazon.
 
hmmm I have a gift certificate to amazon, and i need a few more oral syringes for my hamster....

ManBeast
 
Researching the effects of research chemicals on hamsters?

ManBeast said:
hmmm I have a gift certificate to amazon, and i need a few more oral syringes for my hamster....

ManBeast
Click to expand...
 
LoL yes, as I don't have a gerbil :D

ManBeast
 
I am going to run out of OEP in 2 weeks will Motivate from AI Sports work as a replacement?
 
Should, main ingredient is 1,3 just like OEP.

ManBeast
 
Cool that saved me like 30 bucks.
 
When I run out of OEP I will run the motivate this way.
AM: 2xmotivate 1xAT2
PM 2x motivate 2xAT2 1x Shift
Bed: 2x Shift
 
As of today I now have my entire cut cycle and recomp cycle sups. I will start alpha t-2 shift and OEP tomorrow. Today I got up to the mountain for some snowboarding fun. No better leg workout, in terms of joyous fun. 8 inches of powder and a hot lift attendant to hit on, life is good.
Went a bit off diet today but 6 hours of boarding should make up for it and I will just hit the gym that extra bit harder.
Tomorrow leg/abs/cardio
 
How you manage to do cardio after legs is beyond me.
 
Well I dont go too crazy on legs.
Normally something like this:
Squats: 135x10, 225x10, 275x8-12
Leg press 1000x10, 1200x10, 1250x8-12
Leg curl: 120x10, 120x10, 120x10
Leg extension: 120x10, 120x10, 120x10
Calf raises 3x20 (cant remember weight)

Then pm cardio
 
ohhhh so they are separated... i dig


ManBeast
 
Yeah sometimes the cardio is rather unpleasant, especially if I dont get enough potassium. :17:
 
speaking of potassium, all the suppliments i've found for it are garbage unless you want to take a f*ckton of them, is it abundant in food or am I missing something?
 
Fish, beans, broccoli, spinach, squash and the skin in potatoes. The reason I consume a can of black beans a day when I can fit it in my macros.
 
ManBeast said:
speaking of potassium, all the suppliments i've found for it are garbage unless you want to take a f*ckton of them, is it abundant in food or am I missing something?
Click to expand...

I know, but I THINK taking a couple of the "99mg" tablets is supposedly enough. I know while taking lasix/diuretics I was taking the 99mg pills and they worked....and I was pissing out massive amounts of water on those things....I don't think you need to take an assload of them....
 
all the ones i find are like 3% RDA or RDV whatever the f*ck it is

ManBeast
 
Assuming you consume a normal amount of vegetables/juice you get almost all your potassium without realizing it. But on low carb its a bit tricky.

ManBeast said:
all the ones i find are like 3% RDA or RDV whatever the f*ck it is

ManBeast
Click to expand...
 
about the only veggie i eat regularly is lettuce... i go for darker lettuce when i can but... i guess i'll get me some v8

ManBeast
 
v8 does have 20% of potassium.
 
20% per serving... good lord that sh*t is hard to get

ManBeast
 
You get more in 9 oz of beef or chicken then one can of v8.
 
well, i do get good amounts of lean beef/chicken/turkey/pork in my diet, and I've yet to have any cramps so far, but still lol. what makes it so hard to suppliment with it i wonder.

ManBeast
 
It is dosage and absorption, I am assuming. 4.7 grams a day.
 
i remember when i first started getting in shape seriously i did 1 hour weight training followed by 1 hour swimming (classes at college), if i didn't puff my inhaler and eat a bannana before swimming it was a nightmare lol.
 
ManBeast said:
all the ones i find are like 3% RDA or RDV whatever the f*ck it is

ManBeast
Click to expand...

that is what I mean, I think something is lost in the translation there....they cannot expect you to take 33 tablets a day right? and they advise you to take 2 a day....so that does not add up. I just ignored the RDA% and took either 1 twice a day or 2 twice a day depending on how much I'm pissing out at that time. summer you'd take more of course, winter time less....it always seemed to "work" how it should.....
 
Also after a solid leg day waking up with a calf cramp is not very pleasant. It feels like you got freaking shot.
 
Avocado has tons of potassium. Almonds have quite a bit. An odd source of potassium is salt substitute - Morton salt substitute has 610 mg of potassium per serving.
 
I am assuming they use potassium chloride instead of sodium chloride.

srblan said:
Avocado has tons of potassium. Almonds have quite a bit. An odd source of potassium is salt substitute - Morton salt substitute has 610 mg of potassium per serving.
Click to expand...
 
Ahhh, all solid advice for me except the almonds due to allergies, thanks :)

ManBeast
 
ManBeast said:
Ahhh, all solid advice for me except the almonds due to allergies, thanks :)

ManBeast
Click to expand...

Are you allergic to all tree nuts? It looks like most tree nuts have a fair amount.
 
Yeah, everything except peanuts are on my no-no list.

ManBeast
 
Alpha t-2+ OEP= amazing

Today was my first day on alpha t-2 OEP and shift and my appetite has gone down quite a bit. Other then that it was a good solid leg day.
 
Progress pic
Invalid Link Removed

Stats
6'00"
208lbs

Chest and biceps day
Bench 135x10, 245x10 (PR) , 225x10, 205x10
Dips bwx10, bw+45x10, bw+45x10, bw+45x8
Cable crossovers 8x10, 8x10, 7x10 (Numbers on cable machine)
Biceps neutral grip bar curls 115x8, 115x7, 95x10
Rope curls on cable machine 5x10, 5x10, 5x9
Overhead cable curl 6x10, 5x10, 5x8

It all went fairly well until benching 225x10 got the bar stuck under one of the catches and and had to hold it there until someone casually walked over and helped me about a minute later. I think that was what stopped me from going harder on the last set of bench and my dips were effected.
 
holy f*ck that must have been scary as sh*t man!

great progress so far!

ManBeast
 
I dont use collars for that reason so I could have safely dropped the weight but when you do that you kinda catapult yourself off the bench and that is how my one buddy knocked himself out. I have been noticing my legs no longer jiggle when I slap them so apparently most of the fat lost has been from my legs which is a bit odd.
 
yeah, the tip-off takes a lot of readiness so you don't roll yourself right off the bench, i've had to do it once, and i set my legs really really wide and took a wide grip on the bar before dumping one side, still almost ate sh*t! :D

ManBeast
 
Status update:
weight: 206.5lbs

Trying to up volume a bit, on weight sessions strained my knee a bit so had to slow down on cardio. The alpha t-2, OEP, forged bromo and shift combo is going really well, feel a bit warmer. I will be hitting the gym again tonight to try a jog/ see how my knee holds out.

Good back day today.
Pull ups
bwx10
bw+25x6
bw+25x5
Widegrip chins
bwx8
bw+25x6
bw+25x6
bwx7
T-bar rows
135x12
145x10
160x10
180x10
180x10
Bent over dumbbell rows
50x12
50x12
50x10
50x10
Standing cable rows
15x12
15x12
15x10
Deadlifts
225x10
225x10
275x10
315x5
 
Careful on the knee man, otherwise keep up the good work, yeah, I was noticeably warmer on the 3,3 compounds too.

ManBeast
 
I am hoping to hit 195 before I run out of alpha t-2 and shift. If I only hit 200 I will still be 5 pounds lost more then my goal. When I am through with the alpha t-2 and shift I will start my cycle, which will be a bit early. I am going to up the bromo in a about 2 weeks.

I am debating running the 11-oxo for 7 weeks and dzine for 4, thoughts?
 
I believe this is a good time to update. I had to take 2 days off because of wrist and knee issues so today I decided I needed to kill it today at the gym.

Current Stats
6 foot tall
206 weight (the days off I was a bit bad with diet)

Chest/shoulders/biceps
Bench
135x10
255x11(PR)
235x12
225x12
Dips
bwx15
bw+65lbsx10 (PR)
bw+65lbsx10
bw+45lbsx12
Cable crossovers
9x12(PR)
8x12
8x12
Dumbell laterals
30x12
30x11
30x10
30x10
EZ bar curls
95x12
95x10
95x10
Overhead cable curls
6x15
6x12
6x10
Preacher dumbbell negatives
45lbs for 30 seconds
45lbs for 20 seconds
45lbs for 20 seconds

This was definately my best chest day to date. It makes me kinda want to turn this cut period into a recomp instead. Also might do 11-oxo for an extra week before dm-zine, upping it to 7 weeks thoughts?
 
recomp good :D
 
why not? can't see any negatives
 
Going to be starting the cycle in two weeks, after finals basically. Diet has been difficult as of finals starting. I will be upping cardio once my knee returns to normal, should be good by the start of next week. I have been maintaining weight so far at 205-206 but my lifts are still going up.

We shall see after next week.
 
Good luck on finals and healing my friend.
 
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