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GoHard's No Excuse Cut Log W/ USPLabs at the forefront

MrKleen73 said:
Why is it that I am so excited for you... LOL Man I just can't wait to see the results, you are gonna look ridiculous. It is gonna be SICK!
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Haha i can completely understand man, im excited to see how ur cut works out with testapro and that routine you posted. Your leg sets are beyond me.

No joke bro when all is said and done, ur the true genius behind my cut. Cant wait till WEDNESDAY!!!
 
GoHardOrGoHme said:
Haha i can completely understand man, im excited to see how ur cut works out with testapro and that routine you posted. Your leg sets are beyond me.

No joke bro when all is said and done, ur the true genius behind my cut. Cant wait till WEDNESDAY!!!
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I am leaning up now finally since I had to increase carbs when sick it slowed me down. I am now back to where I was 2 weeks ago which is nice but that means I have some catching up to do. If I can drop 3-4 lbs by the 31st I may not be where I planned but I will look damn good at about 191. Maybe 190 depending on how much water I am holding either way up a few lbs from before. Not to mention my muscles are pumping up nicely in response to hitting the weights again.
 
MrKleen73 said:
I am leaning up now finally since I had to increase carbs when sick it slowed me down. I am now back to where I was 2 weeks ago which is nice but that means I have some catching up to do. If I can drop 3-4 lbs by the 31st I may not be where I planned but I will look damn good at about 191. Maybe 190 depending on how much water I am holding either way up a few lbs from before. Not to mention my muscles are pumping up nicely in response to hitting the weights again.
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Sounds reasonable. Are you going to be cutting calories? are staying at a certain level and just raising the intensity of your lift?

I think you can hit 190 easy especially with how intense this routine is, yeah its def. do-able. Any specific part of you body your trying to develop extra?
 
GoHardOrGoHme said:
Sounds reasonable. Are you going to be cutting calories? are staying at a certain level and just raising the intensity of your lift?

I think you can hit 190 easy especially with how intense this routine is, yeah its def. do-able. Any specific part of you body your trying to develop extra?
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Shoulders and legs right now. I have some good exercises I am trying to work in to get the shoulders up a little bit and I am really trying to work the wheels right now. Anything requiring a lot of flexion of the elbow is out right now so I can get control of my tendonitis. I am doing a lot more machines and cables for upper body and occasionally throwing in one power move for shoulders here and there. I am doing lots of front raises with my thumb pointing up so it doesn't effect the tendon. I am also working on some forearm stuff here and there to increase the strength of the supporting muscles of the forearm so I can increase strength there. Mostly I am killing my legs and will stick at a 2000-2200 calorie plan.

After that I am going to alternate between 2 weeks of 4000, and 2 weeks of 2000 for a few months. Working to gain muscle in baby steps. Having a massive anabolic 2 weeks followed by an extreme 2 week cut, if I can add and keep 1-2 lbs at the end of each cut I will be a beast by the time the holiday season is over. Goal is to end up putting on about 4-6 lbs of muscle with minimal fat gain by the end of the year. This one is going to be fun and dynamic.
 
Dat 2 of the Warrior Workout

IM loving this routine. Was able to push myself a little harder today.

Bench
Seated V bar Row
Side Laterals
Tricep Push downs
BB Curl
Leg Extensions

Same as last time. Relatively no rest. Only to spot my dad and vice versa. Rest time couldnt be longer then 30 seconds. Drop sets there was no rest and every body part has a drop set.

Took around 40 minutes to complete. Full body pump. I can really get use to this.

I plan to gauge my progress by weight im able to push with relatively no rest.

GOALS:

Squat: 405
Bench:365
Deadlift:455

These are the weights i wanna be able to rep with little to no break for at least 2 sets. At which point i can safely say im ready for phase 2. Where I will push my goals up in preparation for stage 3.
 
You guys have such a LOW caloric intake hahahaha, just messing, I am not a bodybuilder so I understand how guys who are not active all day, need less calories; hence a caloric deficit. I at least consume 6000 calories a day. Can not wait to see you incorporate O-E-P.
 
andrew732 said:
You guys have such a LOW caloric intake hahahaha, just messing, I am not a bodybuilder so I understand how guys who are not active all day, need less calories; hence a caloric deficit. I at least consume 6000 calories a day. Can not wait to see you incorporate O-E-P.
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I don't know how you are able to eat that much man. I can make some changes and get up to 4000 but stuffing that much food in is a challenge to say the least. My first meal is about 500 cals and I can barely finish it every morning. I guess my metabolism has nothing on you guy!
 
First off if I ate 6000 calories i would need to run a marathon in order not to gain any fat!!

Even when i was running around at college all day 3000-4000 calories for bulking was good for me. 5000 calories put fat on way too quickly even though i enjoyed eating that much.

And im hating 2050 calories....Trust me bro this cutting diet gets me grump as all heck. The bright side is my routine is really fun and that endorphin rush gets me to forget about how grumpy i am.

I just go through the weeks focusing on cheat day to cheat day!

Hey andrew arent u running O-E-P as well?
 
andrew732 said:
You guys have such a LOW caloric intake hahahaha, just messing, I am not a bodybuilder so I understand how guys who are not active all day, need less calories; hence a caloric deficit. I at least consume 6000 calories a day. Can not wait to see you incorporate O-E-P.
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Man 6000 cals is friggin insane. Of course like you said I am not a manual labor kind of guy. I do some walking around but a lot of sitting and fixing computers. I assume you have a pretty high amount of fat intake to get up there? Is that all solid food? I am in awe...
 
GH- haven't seen you post any weight or measurements in a while. How's that leg of the journey coming. With Kleen killing you, it should be falling like the BoSox in the playoffs... yes that hurt.
 
MrKleen73 said:
Man 6000 cals is friggin insane. Of course like you said I am not a manual labor kind of guy. I do some walking around but a lot of sitting and fixing computers. I assume you have a pretty high amount of fat intake to get up there? Is that all solid food? I am in awe...
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LOL, you guys are cracking me up, I will post meals for the day later and have u do the math hahhahahahahahaha:cheers:
 
andrew732 said:
LOL, you guys are cracking me up, I will post meals for the day later and have u do the math hahhahahahahahaha:cheers:
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LOL, I don't doubt you brother but would love to see the meal plans. I am an easy gainer and would look like a Veruca Salt after she chewed the blueberry gum if I even approached that. You are lucky, cuz I LOVE TO EAT!!!!
 
Army Guy said:
GH- haven't seen you post any weight or measurements in a while. How's that leg of the journey coming. With Kleen killing you, it should be falling like the BoSox in the playoffs... yes that hurt.
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Well to be honest i havent been measure much. Ill weigh myself every once in awhile but now im starting to see alot more results in the mirror.

I know my waist has gotten smaller and i am def way more vascular then i was before. Nothing intense but now i have vascularity as oppose to before.


I guess i should bust out he tape measure...
 
GoHardOrGoHme said:
Well to be honest i havent been measure much. Ill weigh myself every once in awhile but now im starting to see alot more results in the mirror.

I know my waist has gotten smaller and i am def way more vascular then i was before. Nothing intense but now i have vascularity as oppose to before.


I guess i should bust out he tape measure...
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Yeah bust it out and measure every two weeks to see what is really happening.
 
Here was my diet today:

Meal 1: 1 bowl of cheerios with 1 cup of almond milk, 2 whole eggs, with 3 egg whites, 1/8 cup of olive oil, 1 apple and water
Meal 2: 2 scoops of caesin whey with grapefruit juice, 1 cup of mixed nuts, and water
Meal 3: Sprouted grain bread with 3 veal beef patties(8 ozers), 1 cup of spinach, 2 tbsp of walnut oil, and water
Meal 4: Quinoa oats with 4 tbsp of almond butter, 1 scoop of whey isolate with water
Meal 5: 1 Sweet potatoe, mixed greens, 3/4 cup of pinto beans, 2 chicken breasts drizzled with extra virgin coconut oil and little bit of extra virgin olive oil, water.
Meal 6: 1 apple with left over ground beef with drizzled olive oil, nad some tortilla chips, water.
 
andrew732 said:
Here was my diet today:

Meal 1: 1 bowl of cheerios with 1 cup of almond milk, 2 whole eggs, with 3 egg whites, 1/8 cup of olive oil, 1 apple and water
Meal 2: 2 scoops of caesin whey with grapefruit juice, 1 cup of mixed nuts, and water
Meal 3: Sprouted grain bread with 3 veal beef patties(8 ozers), 1 cup of spinach, 2 tbsp of walnut oil, and water
Meal 4: Quinoa oats with 4 tbsp of almond butter, 1 scoop of whey isolate with water
Meal 5: 1 Sweet potatoe, mixed greens, 3/4 cup of pinto beans, 2 chicken breasts drizzled with extra virgin coconut oil and little bit of extra virgin olive oil, water.
Meal 6: 1 apple with left over ground beef with drizzled olive oil, nad some tortilla chips, water.
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Okay, I could easily eat that. I had a feeling it was really high in fat. Nutrient dense but not retarted amounts of volume. I like it I am going on a 4000/2000 diet and will be eating a little bit like this during the 2 weeks of 4000, I may go higher in calories too just to see what happens. If I get it all from healthy fats I think I will be able to pull it off too without excessive fat gain. Do you take Glycobol or AP as well to keep fat from being stored instead of used? Did you notice any grease in the shoot so to speak? By that I mean softening or oily stool?
 
MrKleen73 said:
Okay, I could easily eat that. I had a feeling it was really high in fat. Nutrient dense but not retarted amounts of volume. I like it I am going on a 4000/2000 diet and will be eating a little bit like this during the 2 weeks of 4000, I may go higher in calories too just to see what happens. If I get it all from healthy fats I think I will be able to pull it off too without excessive fat gain. Do you take Glycobol or AP as well to keep fat from being stored instead of used? Did you notice any grease in the shoot so to speak? By that I mean softening or oily stool?
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I like this protocol: 1 glycobol, 1p-slin, 1AP
also this one : 2 glycobols, 1p-slin, chronium pilconate (higher carb intake)

Ps. I ate light this day LOL
 
andrew732 said:
I like this protocol: 1 glycobol, 1p-slin, 1AP
also this one : 2 glycobols, 1p-slin, chronium pilconate (higher carb intake)

Ps. I ate light this day LOL
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Nice, I sometimes take a Chromium, and Vanadyl supplement with my P-Slin or Anabolic Pump. I enjoyed the Glycobol samples I got too. Similiar to AP but also different enough to feel. I typically eat my oatmeal and my sweet potatoes with lots of cinnamon for the exact reason it is included in Glycobol.
 
andrew732 said:
I like this protocol: 1 glycobol, 1p-slin, 1AP
also this one : 2 glycobols, 1p-slin, chronium pilconate (higher carb intake)

Ps. I ate light this day LOL
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Looks like i got something new to try!
 
andrew your concoction was a glorious little addition to my cheat day!!

My muscles feel full and pumped. Im energetic and i havent sky rocketed in weight like i normally do after a cheat day.


Im getting more glycobol cause im gonna be running it for the remainder of my cut. I feel that glycobol will be my AP alternative during times i want to cut weight. Anabolic Pump and P-slin seem ideal for me when i want to either gain weight or maintain weight. That seems to be the ideal balance for my body. Recreate is flipping phenomenal for cutting....i think i wanna try it during my next strength routine to see if i can keep my weight from going to high.



I missed a workout on friday due to good old fashion family time that ran till 3 am. Woke up saturday and lifting till i puked...it was awesome. The last set of deadlifts i hit one real good rep...dropped it....then ran to the bathroom. Routine went as such

Dumbell Bench
Leg Curls
Standing military press
Reverse curls
Close Grip Bench
Deadlifts


After a week of this routine, i am gonna turn it up a notch and add in cardio on tuesday and thursdays. Not to sure what im gonna do though....

Im thinking start out with running a mile as hard as i can till i get it down to a 6 minute or less mile. Then when im in that range start adding intermittant excersizes to make it more intense. Running will be once a week.

The second cardio day im thinking pool....jumping in and hitting some HIIT work in the pool.
 
GoHardOrGoHme said:
andrew your concoction was a glorious little addition to my cheat day!!

My muscles feel full and pumped. Im energetic and i havent sky rocketed in weight like i normally do after a cheat day.


Im getting more glycobol cause im gonna be running it for the remainder of my cut. I feel that glycobol will be my AP alternative during times i want to cut weight. Anabolic Pump and P-slin seem ideal for me when i want to either gain weight or maintain weight. That seems to be the ideal balance for my body. Recreate is flipping phenomenal for cutting....i think i wanna try it during my next strength routine to see if i can keep my weight from going to high.



I missed a workout on friday due to good old fashion family time that ran till 3 am. Woke up saturday and lifting till i puked...it was awesome. The last set of deadlifts i hit one real good rep...dropped it....then ran to the bathroom. Routine went as such

Dumbell Bench
Leg Curls
Standing military press
Reverse curls
Close Grip Bench
Deadlifts


After a week of this routine, i am gonna turn it up a notch and add in cardio on tuesday and thursdays. Not to sure what im gonna do though....

Im thinking start out with running a mile as hard as i can till i get it down to a 6 minute or less mile. Then when im in that range start adding intermittant excersizes to make it more intense. Running will be once a week.

The second cardio day im thinking pool....jumping in and hitting some HIIT work in the pool.
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I recommend jumping rope. It is hard at the beginning but once you get the hang of it again it is pretty easy. Use a good leather one. If you get the ones with adjustable weighted handles your shoulders and what not get a serious workout too. Jumping rope burns a lot of calories to. Do it in 3 minute rounds, 30 seconds rest or if you have a heavy bag work including foot work it in the 3 minute rounds alternating with jumping rope. Just keep on going until you hit 30 minutes then work your way up to 45 if you can.
 
dont go got a heavy bag but that never stopped me from practicing my strikes...ill get creative
 
GoHardOrGoHme said:
dont go got a heavy bag but that never stopped me from practicing my strikes...ill get creative
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Heavy bags are crucial for punching power, I use the power bag for 1 hour everyday without tape, that is why striking is my strong point, only problem is I break 2-3 heavybags a month.
 
you cant start without tape safely. You been striking for years and years allowing you to have developed so you body can take the poundage.


Not something for everyone but yeah i never liked using tape or wraps, but for those who are starting out it is essential.
 
GoHardOrGoHme said:
you cant start without tape safely. You been striking for years and years allowing you to have developed so you body can take the poundage.


Not something for everyone but yeah i never liked using tape or wraps, but for those who are starting out it is essential.
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Of course, beginners must start with tape, so that their wrist get used of the impact, but still one can start throwing 1 hour on the bag.
 
andrew732 said:
Of course, beginners must start with tape, so that their wrist get used of the impact, but still one can start throwing 1 hour on the bag.
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but of course
 
andrew732 said:
Heavy bags are crucial for punching power, I use the power bag for 1 hour everyday without tape, that is why striking is my strong point, only problem is I break 2-3 heavybags a month.
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Yeah tape or at least reusable wraps are good when you are beginning, also only working around 65-75% intensity on punches most of the time and bumping it up only for periods of each workout until the joints and tendons are used to all of that slamming before you just hammer at it the entire time.

Andrew, I will check with my Sensai, he has that problem too regarding the bags. He can bust through a heavy duty heavy bag in 1 kick, man is a freak. I have seen a pic of him putting his shin through 3 baseball bats at once, and seen him do it with 1 in front of me. That crap is loud when it snaps. Splinters everywhere. Anyway, He has a specific type of bag he has to use for that reason. I will see if he can tell me what it is and shoot you the name. Maybe it can slow you down to like 1 bag a month.
 
random urge....

I wanna say f*ck a heavy bag and set up some old style shotokan makawari's (wooden hitting boards)....something about the old way of training that makes me feel at ease.
 
MrKleen73 said:
Yeah tape or at least reusable wraps are good when you are beginning, also only working around 65-75% intensity on punches most of the time and bumping it up only for periods of each workout until the joints and tendons are used to all of that slamming before you just hammer at it the entire time.

Andrew, I will check with my Sensai, he has that problem too regarding the bags. He can bust through a heavy duty heavy bag in 1 kick, man is a freak. I have seen a pic of him putting his shin through 3 baseball bats at once, and seen him do it with 1 in front of me. That crap is loud when it snaps. Splinters everywhere. Anyway, He has a specific type of bag he has to use for that reason. I will see if he can tell me what it is and shoot you the name. Maybe it can slow you down to like 1 bag a month.
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Yeah kicks make it REAL easy to tear up a bag, that is why I prefer my kicks off bands, so I do not break the bag, I break bags off of jabs, its crazy. My trainer is still amazed of the power I carry for my weight, but as I tell him do not judge a book by its cover, rather its pages.:cheers:
 
sitting here with my bowl of oats and blackberries since i cant find blueberries. Great work out this morning. Hit my day 1 routine real hard and went up on reps on the incline and went up on weight on every other excercise.

Endurance has noticeably gone up. Nothing extreme but enough to allow me to push hard throughout the lift.

Hitting cardio tomorrow. Then thinking about hitting back to back lifts on thursday and friday since i may be taking a small family vacation on saturday. Its easier to hit cardio on vacation then it is to lift.


Im looking at my log and ive been on Vat Attack for close to 12 weeks now so im gonna stop. NO NEG SIDES. Im gonna stop for maybe 2-3 weeks and then start back on 6 grams a day for the last 3-6 weeks of my cut.

Im looking to try IGF-2 from App Nut. A good GH releaser will really help melt away some extra fat and allow me to continue to get stronger. So might as well give it a go and plus it will give me a chance to compare Powerfull to a similar product. I think I have made it well know my LOVE for the Prime/Powerfull stack so Im eager to see how IGF-2 compares.

Ill be comparing:

Fat Loss
Strength Gain
Sleep
Recovery


With powerfull i was able to eat at about at about maitenance, put on some quality strength and size, drop some fat, sleep like i had narcolepsy, and with Prime my recovery was off the charts.
 
GoHardOrGoHme said:
random urge....

I wanna say f*ck a heavy bag and set up some old style shotokan makawari's (wooden hitting boards)....something about the old way of training that makes me feel at ease.
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I have a grove of banana trees nearby for you to shin kick until your heart is content.
 
GoHardOrGoHme said:
sitting here with my bowl of oats and blackberries since i cant find blueberries. Great work out this morning. Hit my day 1 routine real hard and went up on reps on the incline and went up on weight on every other excercise.

Endurance has noticeably gone up. Nothing extreme but enough to allow me to push hard throughout the lift.

Hitting cardio tomorrow. Then thinking about hitting back to back lifts on thursday and friday since i may be taking a small family vacation on saturday. Its easier to hit cardio on vacation then it is to lift.


Im looking at my log and ive been on Vat Attack for close to 12 weeks now so im gonna stop. NO NEG SIDES. Im gonna stop for maybe 2-3 weeks and then start back on 6 grams a day for the last 3-6 weeks of my cut.

Im looking to try IGF-2 from App Nut. A good GH releaser will really help melt away some extra fat and allow me to continue to get stronger. So might as well give it a go and plus it will give me a chance to compare Powerfull to a similar product. I think I have made it well know my LOVE for the Prime/Powerfull stack so Im eager to see how IGF-2 compares.

Ill be comparing:

Fat Loss
Strength Gain
Sleep
Recovery


With powerfull i was able to eat at about at about maitenance, put on some quality strength and size, drop some fat, sleep like i had narcolepsy, and with Prime my recovery was off the charts.
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Have you seen the new Ghenerate from LG Sciences? It has my interest peaked as a secondary alternative to PowerFULL. I like that it is sublingual. They are running a contest for a free bottle to log. I already have my next couple of months all logged up but hey if your looking for something to try, might as well try to try it for free. LOL Although I do hear good things about the IGF-2 as well. I wonder if they are as PowerFULL??? ;)
 
i think the contest for the free ghenerate is over...sadly

I know andrew had good gains on it


New diet: Eat lighting and crap thunder 4-5 times a day

Cardio day today....dont wanna run or swim think ill just set up a punching and kicking aparatus and go at it for a bit and then jump rope.
 
So out of love for my father im gonna let him run the Powerfull i have been stocking up for myself. I have about 2 months worth so he can get a solid run out of it.

I still have the 1-carboxy and ill order some supersap when i plan to run my strength routine.

As far as Prime goes i got a new bottle plus probably half of the old 600 mg bottle. Ill give it to him if he wants it and just wait till i run my strength routine to get myself some.

Im signing up for an EMT training course to give me something to do till i get into Med School. Once im done with the course i can probably pull in a steady paycheck so i can run a super dosing prime cycle along with powerfull and Anabolic Pump.

And well once im a doctor i dont think ill need to worry about not having enough money for some supps. I hear doctors get paid a decent salary haha.
 
GoHardOrGoHme said:
So out of love for my father im gonna let him run the Powerfull i have been stocking up for myself. I have about 2 months worth so he can get a solid run out of it.

I still have the 1-carboxy and ill order some supersap when i plan to run my strength routine.

As far as Prime goes i got a new bottle plus probably half of the old 600 mg bottle. Ill give it to him if he wants it and just wait till i run my strength routine to get myself some.

Im signing up for an EMT training course to give me something to do till i get into Med School. Once im done with the course i can probably pull in a steady paycheck so i can run a super dosing prime cycle along with powerfull and Anabolic Pump.

And well once im a doctor i dont think ill need to worry about not having enough money for some supps. I hear doctors get paid a decent salary haha.
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You Sir are too kind and a good son! I just finished my TestoPro final review and it is pretty good stuff. If you get an extra $41 bones it makes a great bridge I have another month before I jump back on the Asteroid Stack and I am waiting for the rest of the Swole stack to come in to finish running as a bridge. The guys at AI were nice enough to offer to let me log it since I am in between Asteroid stacks. Although my Asteroid Stack is sitting in my cabinet now mocking me... Like some sort of hot girl who likes to tease. Here i am, look at all this new muscle and strength waiting here for you. C'Mon you don't have to be patient. I'm right here. LOL I just have to remind myself how bad ass DreamWeaver said the stack kicked in after his two months off and stear clear, 5 more weeks and counting.... 1,2,3... oh sorry did I do that out loud?
 
MrKleen73 said:
You Sir are too kind and a good son! I just finished my TestoPro final review and it is pretty good stuff. If you get an extra $41 bones it makes a great bridge I have another month before I jump back on the Asteroid Stack and I am waiting for the rest of the Swole stack to come in to finish running as a bridge. The guys at AI were nice enough to offer to let me log it since I am in between Asteroid stacks. Although my Asteroid Stack is sitting in my cabinet now mocking me... Like some sort of hot girl who likes to tease. Here i am, look at all this new muscle and strength waiting here for you. C'Mon you don't have to be patient. I'm right here. LOL I just have to remind myself how bad ass DreamWeaver said the stack kicked in after his two months off and stear clear, 5 more weeks and counting.... 1,2,3... oh sorry did I do that out loud?
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HAHA i def know that feeling!!! The idea of that prime and powerfull syngery kicking in with the pumps and how my muscles sweel on anabolic pumps leave me salivating!

After your run of testopro i def wanna maybe switch between asteroid stack and testopro. I know i already like glycobol for dropping weight so those may be my two staple stacks to cycle.


I started with IGF-2 and this will probably be one of the last supps i will be able to afford for awhile. Lets see if i can make it count. Im expecting to start really notice the positive sides next week but I am already starting to sleep better. Not quite as deep as powerfull but i def am starting ot notice my sleep is alot deeper and i feel so much more rested in the morning.

Im taking 2 servings of 4 caps. Once in the morning and once at night as directed. I also take it with a pill of Natural Resveratrol from NOW.

Im running out of Recreate so im praising the good lord that ill be getting some OEP soon.

At this point my cut is really starting to take its toll but my body is coming along slowly as planned and i havent lost an ounce of strength.

Squats im hitting ATG but not in the hole. I was able to bust out 365 for 5 ATG which is a new record for me. Now with this new routine i dropped the weight back down to 225 and i am going up 50lbs every week to allow my cardio to build before i slap on 405 and hit that for reps. This week is 315 ATG.

Bench I am repping 315 for 5-7 reps and i will stay there till i hit 10-12 reps. At which point ill knock it up to 365 till i hit that for 4-6 reps.

Deadlift is all cardio for me. Im trying to hit 50lbs over what im squating and hit it for 8-10 reps. This is usually what takes me to that vomitting point.

Last deadlift day i hit my last sit dropping the weight and walked to the bathroom and lost my cookies. Good lift.

Im gonna clean up my diet this week since last week i didnt eat as clean as i should have and it showed in my physique. No more goofing off....6 strict diet days and 1 relaxed cheat day. Calories stay at around 2000
 
GoHardOrGoHme said:
HAHA i def know that feeling!!! The idea of that prime and powerfull syngery kicking in with the pumps and how my muscles sweel on anabolic pumps leave me salivating!

After your run of testopro i def wanna maybe switch between asteroid stack and testopro. I know i already like glycobol for dropping weight so those may be my two staple stacks to cycle.


I started with IGF-2 and this will probably be one of the last supps i will be able to afford for awhile. Lets see if i can make it count. Im expecting to start really notice the positive sides next week but I am already starting to sleep better. Not quite as deep as powerfull but i def am starting ot notice my sleep is alot deeper and i feel so much more rested in the morning.

Im taking 2 servings of 4 caps. Once in the morning and once at night as directed. I also take it with a pill of Natural Resveratrol from NOW.

Im running out of Recreate so im praising the good lord that ill be getting some OEP soon.

At this point my cut is really starting to take its toll but my body is coming along slowly as planned and i havent lost an ounce of strength.

Squats im hitting ATG but not in the hole. I was able to bust out 365 for 5 ATG which is a new record for me. Now with this new routine i dropped the weight back down to 225 and i am going up 50lbs every week to allow my cardio to build before i slap on 405 and hit that for reps. This week is 315 ATG.

Bench I am repping 315 for 5-7 reps and i will stay there till i hit 10-12 reps. At which point ill knock it up to 365 till i hit that for 4-6 reps.

Deadlift is all cardio for me. Im trying to hit 50lbs over what im squating and hit it for 8-10 reps. This is usually what takes me to that vomitting point.

Last deadlift day i hit my last sit dropping the weight and walked to the bathroom and lost my cookies. Good lift.

Im gonna clean up my diet this week since last week i didnt eat as clean as i should have and it showed in my physique. No more goofing off....6 strict diet days and 1 relaxed cheat day. Calories stay at around 2000
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You will notice leaps and bounds more cutting if you only do 1 cheat meal not a cheat day. Honestly Bro I used to think 1 day wasn't hurting much until I stuck with only 1 meal. The difference is night and day when it comes to a cut. That is great for a lean bulk but for a cut 1 meal is the key to success.
 
alright bro, you have given me gold before ill change up to one cheat meal a week.
 
GoHardOrGoHme said:
alright bro, you have given me gold before ill change up to one cheat meal a week.
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You will notice the difference by mid next week. The post weekend bloat wont be bad then instead of getting back to where you were by Tuesday or Wednesday and making progress from maybe Wed on, you will have already made progress on the cut. Also remember to keep liquids away from the carb up or cheat meal if you want to limit how much water you hold on to.
 
So keep water away from carb meals and any other time i should be not drinking water?

Im mixing in ALCAR, Vitamin C, Xtend and some crystal light (carb free) in the gallon of water and sip on that throughout the day.
 
So I am gonna start thinking about my powerlifting routine as of now even though i dont plan to hit it till january of next year.

For Christmas I'm gonna ask strictly for supps and maybe a couple of books i really wanna read.


Potential Stack for 3 months:

Prime
Anabolic Pump
1-Carboxy
SuperSaponins
Coleus Forskolin
SuperCissus Rx

Jack3d
Domain ATP
Refresh


Caloric intake between 2400-2500 which should be about maintenence.


Any suggestions?

And routine wise....i have no idea for a str8 powerlifting routine. Maybe 5/3/1? I really wanna make this routine count b/c it may be the last serious routine i hit before med school. Thats if i get in this time around. If not then ill have another year to train while i re-apply.
 
GoHardOrGoHme said:
So keep water away from carb meals and any other time i should be not drinking water?

Im mixing in ALCAR, Vitamin C, Xtend and some crystal light (carb free) in the gallon of water and sip on that throughout the day.
Click to expand...

No just around the high carb meals. You pull in 3 grams of water for every 1 gram of carbs so if you take in 100 grams of carbs you will retain 300grams of fluid if it is readily available while the carbs are digesting. best practice is to not have water for an hour before and after your meal other than a sip here and there if needed to wash the food down or to swallow a pill. Water is pulled into the muscle first then is held under the skin which is what has happened when you hear people saying they spilled over. If you dont give the body water to pull into the muscle, it will pull water into the muscle from the blood and under your skin making you drier looking while still volumizing your muscles. Pretty cool huh...

Diggin that drink man.
 
This make a lot of sense and explains alot.

So the key is to be chugging that water up to an hour before meals and wait around an hour after. Should i practice this daily?

Alot of the weight i have on most of the week seems to be water weight and a lot of sub-q water which does not look good at all.
 
GoHardOrGoHme said:
This make a lot of sense and explains alot.

So the key is to be chugging that water up to an hour before meals and wait around an hour after. Should i practice this daily?

Alot of the weight i have on most of the week seems to be water weight and a lot of sub-q water which does not look good at all.
Click to expand...

Well I only have one main carb refeed every 3 days so that is when I do it. The rest of the time I don't really take in enough for it to be a problem. I would say any meal you are having a large quantity of carbs it is safer to avoid the water around that meal except for around training where the water is being lost and needs replaced. You aren't losing water at other carb feed times and that is when the practice becomes crucial aesthetically speaking.
 
So once again the wisdom of Kleen shows to be accurate.

Once cheat meal and i didnt gain an extra pound. Woke up at 194 which is right on target since i float between 193-194.

I woke up extra late today and i have no idea why other then i was really tired. Work out will get pushed back to tonight and diet is not exactly that great since i woke up so late.

Lets see if i can get back on schedule tomorrow.
 
GoHardOrGoHme said:
So once again the wisdom of Kleen shows to be accurate.

Once cheat meal and i didnt gain an extra pound. Woke up at 194 which is right on target since i float between 193-194.

I woke up extra late today and i have no idea why other then i was really tired. Work out will get pushed back to tonight and diet is not exactly that great since i woke up so late.

Lets see if i can get back on schedule tomorrow.
Click to expand...


Man you can get back on schedule calorically. Add in a tablespoon of EVO to your next few meals. No carbing just because you didn't get your other meals in. Add Peanut butter or something instead to make up some of the cals. You can do it pimpin.
 
MrKleen73 said:
Man you can get back on schedule calorically. Add in a tablespoon of EVO to your next few meals. No carbing just because you didn't get your other meals in. Add Peanut butter or something instead to make up some of the cals. You can do it pimpin.
Click to expand...

Hellz yeah playa, ill just add an extra natty peanut butter in the mix and i should be gravy.

Calories are never a tough thing for me to down but its spreading them out evenly is what will be a challenge.

Any reccomendations to what i should eat later tonight? Im always unsure of what kind of calories i should be eating when my meals spill go late into the night. I was thinking either whey or lean meats. I really dont count veggies into my caloric mix but i might hit up some celery to fill me up tonight.
 
GoHardOrGoHme said:
Hellz yeah playa, ill just add an extra natty peanut butter in the mix and i should be gravy.

Calories are never a tough thing for me to down but its spreading them out evenly is what will be a challenge.

Any reccomendations to what i should eat later tonight? Im always unsure of what kind of calories i should be eating when my meals spill go late into the night. I was thinking either whey or lean meats. I really dont count veggies into my caloric mix but i might hit up some celery to fill me up tonight.
Click to expand...

Well a nice lean meat would be good, also maybe if you want to have whey you could easily but then have a tablespoon or two of that natty peanut butter with your celery.
 
planning ahead

So next year i feel is going to be a big year for me. Therefore i need to plan far in advanced in order to maximize what i can get done.

I am still working through my supplemental applications which is taking me forever due to multiple complications. But hey, f*ck it, Im gonna get it done! No excuses.

December Im gonna hit up some Emt training and get certified by next march. By which point i should be hearing back from medical school about interviews and whether or not im accepted or not.

If i get accepted then im pretty much coasting till i get in. Find somewhere to work as an EMT to start saving up and actually have some extra cash to spend on goodies.

If i dont get in this time, then ill strengthen my MCAT score and take a few post bach classes to raise my CUM GPA. I will then re-apply during the summer of 2010.

This leave my workout, diet, and supplementation the only thing im not sure about. SO lets outline some goals...

Physique: to fluctuate between 7-11% depending on whether im cutting or powerlifting

Strength goals:
Attainable What I'll be shooting for
Bench: 435 495
Deadlift: 585 700
Squat: 600 745

The attainable goals are lifts i know i can hit in a years time if i stay diligent and relatively injury free. The other goals are my more aggressive pie in the sky goals that keep me hungry no matter how much i progress.

I wanna see if i can hit 2-3 powerlifting routine throughout the year. Kicking the year off with a solid strength routine. Mid-year a more experimental routine, and ending the year with something a little more proven.

I wanna hit 2 cutting phases inbetween each powerlifting routine. So that leaves me looking at :

Jan- mid March: powerlifting 1
Mid March-April: cutting 1
May-July: powerlifting 2
September-October: Cutting 2
November-December: Powerlifting 3


For these routine my diet will fluctuate between 2000 calories for cutting and 2500-3000 calories for powerlifting. I will stick to a CKD style diet with one day a week hitting up a cheat meal or cheat day.

Stacks im looking at:
Asteroid Stack+Recreate for Powerlifting 1

Swole Stack+OEP for Cutting 1

For Powerlifting 2:
Neovar+RPM+Drive+Hghup+Anabolic Pump

Past this point i will play it by ear b/c a lot of new supps seem to be in the work for USP...and i know im gonna wanna try them all!

I need to start saving up for these stacks so i might as well start getting an idea what i wanna get and how much i will need.
 
I think i should start posting my workouts:

Incline Dumbells:
Warm Up: 50x12, 70x10, 95x12
Work out: 110 x 11, 110x8, 70x12, 50x10, 30x 15

Pull Ups:
Wide:8,8,6,2
V-bar: 5,4,3

Rear Laterals:
20x10, 25x10, 30x12, 25x10, 20x15

Dips:
+35: 20, 20, 15, 8
No weight: 15

Hammer Curls:
20x10
30x10
40x8
50x6
30x15
15x20

Squats:
135x 10
225x10
275x6
315x5
365x5
225x12
135x...lost count at 20

Neck exercises

Workout took around 45 minutes

Post workout: 3 scoops of ATW + 3 tablespoons of natty peanut butter

72g protein +27 g fat + 9 grams fat= 600 calories
 
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