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Gonna get HOTT with RXS Radiate

Wow Kat, really looking good! Definite and obvious improvements recently! You definitely seem to respond better to IF on a cut, but we kind of already knew that didn't we. :)
 
kjkitzman said:
I don't know how many people tell me to eat low carb....... so didn't know if that was superior than just eating a deficit - I usually do 40%c/40%p/20%f. Welcome to the IF group. I currently do 16/8 as well - makes cutting so easy.

Never heard of carb backloading..
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Everybody is different regarding macros, and everyone's personal needs change as well. So what was perfect for you at one time may not work well the next. Switching things around is always a nice thing, and can help out with increasing insulin sensitivity and what not. You really want to play with things a bit to see how each type of eating effects your body to find out. You might find 30% fats allows you more CNS recovery and satiates you more then 20% without negatively effecting your composition.

Carb Backloading is simply the practice of avoiding carbs all day and only having your carbs post workout. You still have the same amount of carbs you would in a whole day just crammed into a couple hours after your workout. It is meant to be done for people who workout in the afternoon or evening. However can be manipulated for those who workout in the AM as well. It is a very effective method of eating for fat loss / recomp.
 
Kat, awesome fcking job! You are looking awesome! I am glad to hear you have found something that works for you!
 
love2liftkat said:
Day late on hump day but what the heck...Invalid Link Removed
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Kat you are making some incredible progress, wow! Keep up the hard work, you're making the guys test levels here rise! Might want to change your thread title to "...Getting HOTTER with Radiate" ;-)
 
TheMyth said:
Kat you are making some incredible progress, wow! Keep up the hard work, you're making the guys test levels here rise! Might want to change your thread title to "...Getting HOTTER with Radiate" ;-)
Click to expand...

She always has. Not just on looks, but the fact that she can really hang with the guys (if not beat them) when it comes to her lifts. Either one of those is a good test boost, but combine them.......... hnnnnnggg!!
 
MrKleen73 said:
Everybody is different regarding macros, and everyone's personal needs change as well. So what was perfect for you at one time may not work well the next. Switching things around is always a nice thing, and can help out with increasing insulin sensitivity and what not. You really want to play with things a bit to see how each type of eating effects your body to find out. You might find 30% fats allows you more CNS recovery and satiates you more then 20% without negatively effecting your composition.

Carb Backloading is simply the practice of avoiding carbs all day and only having your carbs post workout. You still have the same amount of carbs you would in a whole day just crammed into a couple hours after your workout. It is meant to be done for people who workout in the afternoon or evening. However can be manipulated for those who workout in the AM as well. It is a very effective method of eating for fat loss / recomp.
Click to expand...

Funny you say that... I train in the AM and fast for a few hours after and consume a few carbs till the evening. Once dinner comes I consume about 80% of my carbs before bed/dinner time. So I have been carb backloading and didn't even know it!
 
kjkitzman said:
Funny you say that... I train in the AM and fast for a few hours after and consume a few carbs till the evening. Once dinner comes I consume about 80% of my carbs before bed/dinner time. So I have been carb backloading and didn't even know it!
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A lot of people intuitively stumble upon it but if you like to learn, reading the Carb Backloading book will teach you things on a very deep level as to why it works and how to massage it for more efficiency. It gets into a cellular level of biology in some places but still keeps it's readability so even someone without much knowledge can still decipher that information relatively easy as well.
 
MrKleen73 said:
A lot of people intuitively stumble upon it but if you like to learn, reading the Carb Backloading book will teach you things on a very deep level as to why it works and how to massage it for more efficiency. It gets into a cellular level of biology in some places but still keeps it's readability so even someone without much knowledge can still decipher that information relatively easy as well.
Click to expand...

The only reason I wonder if it hinders any progress is sometimes when I eat a ton of carbs I get more hungry. I have had issues where I eat about 1,000 calories within an hour of bed time and I wake up 2-3 hours later eating my pantry.... Its like I'm starving and cant go to bed without eating something! I have always gotten up in the middle of the night to eat a bunch of food and don't know how to stop or replace it.
 
kjkitzman said:
The only reason I wonder if it hinders any progress is sometimes when I eat a ton of carbs I get more hungry. I have had issues where I eat about 1,000 calories within an hour of bed time and I wake up 2-3 hours later eating my pantry.... Its like I'm starving and cant go to bed without eating something! I have always gotten up in the middle of the night to eat a bunch of food and don't know how to stop or replace it.
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Casein and higher fats for more satiation. You are probably eating to little fats with your carb load. It is important to have enough fats with that meal to help counter the almost guaranteed onset of hypoglycemia that will follow a massive carb load especially when there is not any fat to slow the entrance into the blood stream a little bit. A lot of people think eating carbs and fats at the same time causes fat gain but this is not typically the case and definitely not with Carb Backloading. The fat that gets into your system the fastest is MCT. It takes about 1 hour to get into your system. However it can not be stored in that form and has to be burned or converted into a storage fat. Typically this never happens unless your glycogen stores are completely full. So that one is not a worry. Mono and Poly unsaturated fats take longer and still have to be converted to be stored, which again does not happen until glycogen stores in the muscle are full. Now the only type of fat that can be stored in the same form it is eaten is saturated fats. However they also take about 3 hours to enter the bloodstream. The carbs you had with that meal have already entered the bloodstream, and the resulting insulin spike has already been long gone before the fat even hits the bloodstream. So this is not an issue at all.

Other than that when you wake up at night hungry like that do not eat carbs. It's just a decision you have to make and enforce for yourself. Typically if you go hypo it might wake you up with some natural stressors made to signal, HEY we need carbs!!!! However if you do not feed them carbs after 15-30 minutes your liver will release glycogen to stabilize your blood sugar and the feeling will subside.

Interestingly and you may have noticed this, often times people will break into a major sweat when hypo, and when they wake up they are sleeping in a wet spot. A lot of people get this from Tren as well and it is a major part of the Tren sweats from what I have read because Tren really increases insulin sensitivity quite a bit due to its strong effects on the AR.
 
MrKleen73 said:
Casein and higher fats for more satiation. You are probably eating to little fats with your carb load. It is important to have enough fats with that meal to help counter the almost guaranteed onset of hypoglycemia that will follow a massive carb load especially when there is not any fat to slow the entrance into the blood stream a little bit. A lot of people think eating carbs and fats at the same time causes fat gain but this is not typically the case and definitely not with Carb Backloading. The fat that gets into your system the fastest is MCT. It takes about 1 hour to get into your system. However it can not be stored in that form and has to be burned or converted into a storage fat. Typically this never happens unless your glycogen stores are completely full. So that one is not a worry. Mono and Poly unsaturated fats take longer and still have to be converted to be stored, which again does not happen until glycogen stores in the muscle are full. Now the only type of fat that can be stored in the same form it is eaten is saturated fats. However they also take about 3 hours to enter the bloodstream. The carbs you had with that meal have already entered the bloodstream, and the resulting insulin spike has already been long gone before the fat even hits the bloodstream. So this is not an issue at all.

Other than that when you wake up at night hungry like that do not eat carbs. It's just a decision you have to make and enforce for yourself. Typically if you go hypo it might wake you up with some natural stressors made to signal, HEY we need carbs!!!! However if you do not feed them carbs after 15-30 minutes your liver will release glycogen to stabilize your blood sugar and the feeling will subside.

Interestingly and you may have noticed this, often times people will break into a major sweat when hypo, and when they wake up they are sleeping in a wet spot. A lot of people get this from Tren as well and it is a major part of the Tren sweats from what I have read because Tren really increases insulin sensitivity quite a bit due to its strong effects on the AR.
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I have been noticing some night sweats once in awhile!!! So weird... so what do you suggest I do. Last night I ate about 50g of fats and 175g of carbs from 6p-8p. I took in one scoop of PEScience casein whey protein within that 2 hours also.
 
Brandinooooo said:
Fcck yeah! Nutriship rocks. I have one here.
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Yes it does! I love the family that owns the one here.

MrKleen73 said:
Wow Kat, really looking good! Definite and obvious improvements recently! You definitely seem to respond better to IF on a cut, but we kind of already knew that didn't we. :)
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Thank you!! Yes we did! Thanks to you, we've tried a variety of approaches and seen how I respond

ryane87 said:
Kat, awesome fcking job! You are looking awesome! I am glad to hear you have found something that works for you!
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Thank you ryane!!


TheMyth said:
Kat you are making some incredible progress, wow! Keep up the hard work, you're making the guys test levels here rise! Might want to change your thread title to "...Getting HOTTER with Radiate" ;-)
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Haha well thank you!! Never a bad thing to raise test levels

lukehayd said:
She always has. Not just on looks, but the fact that she can really hang with the guys (if not beat them) when it comes to her lifts. Either one of those is a good test boost, but combine them.......... hnnnnnggg!!
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Wow thanks Luke!! That means a lot!
 
Got so busy on Friday I didn't post...I did train. Didn't write it all down but I do remember working up to 4 sets of 225 on squats and 3 sets of 4-5 of 130 on bench. Other accessory work and shoulder work was done. We left out about 5 on Friday to head to the beach for the weekend. It rained most of the day Saturday but was beautiful today. I am heading home now with the give of a very nice sunburn. #paleskinstruggles
Unfortunately, I didn't pack any radiate so I am looking forward to having some tomorrow morning for my workout!

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Looking good in here Kat... :biggthumpup:

Your logs always impress..!
 
Looks like you had a good time at the beach.
I have to get that first sunburn of the year and them I'm usually ok of after that. (plus i remember to put on the sunscreen) catches me off guard every year.
 
Studhorse said:
Looks like you had a good time at the beach.
I have to get that first sunburn of the year and them I'm usually ok of after that. (plus i remember to put on the sunscreen) catches me off guard every year.
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We did! I usually tan in a tanning bed march- may but this year it wasn't part of my gym membership so I didn't. Now I'm paying for it! I actually haven't even trained yet this week. I'm hoping it feels decent enough to train tomorrow!

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I know it isn't your intent here but that is a sexy back picture! :) Everything is looking great from the back side here and you aren't even showing the best part! ;)
 
lukehayd said:
Agreed!

That looks like quite the burn too. Ouch!
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Ditto on the "Ouch!". We live in Florida. I grew up here and just moved back after years away. So unfortunately I know all too well about sunburns, and your is a grade A "ouchie". Hopefully it will fade away soon enough :)
 
Studhorse said:
Now that is a sunburn!
FYI: Trapz are lookin good!
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Thanks! I don't know how you even saw them! Lol

MrKleen73 said:
I know it isn't your intent here but that is a sexy back picture! :) Everything is looking great from the back side here and you aren't even showing the best part! ;)
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Haha well thank you!

lukehayd said:
Agreed!

That looks like quite the burn too. Ouch!
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Thank you! It stinks! I'm so dumb! Lol

Sparkss said:
Ditto on the "Ouch!". We live in Florida. I grew up here and just moved back after years away. So unfortunately I know all too well about sunburns, and your is a grade A "ouchie". Hopefully it will fade away soon enough :)
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Thank you! I think this is the most painful one I remember ever having. Trying not to be a wuss about it though! Lol
 
Tank999 said:
Ok that looks painful! Is it my imagination or do you got serious delts poppin?
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ChocolateClen said:
Damn that's a sick burn. Nice traps and erectors tho. Shoulders are looking good too!
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Kat has a great base built up in all of her upper body now. Well her whole body for that matter but we can only see upper here. Everything is impressive and this pic just really shows how she is now shaping it up with some fat loss. Keep killing it Kat!!!
 
love2liftkat said:
We did! I usually tan in a tanning bed march- may but this year it wasn't part of my gym membership so I didn't. Now I'm paying for it! I actually haven't even trained yet this week. I'm hoping it feels decent enough to train tomorrow!

Invalid Link Removed
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Holeee sheeeet.

Aloe is your friend.
 
lukehayd said:
She always has. Not just on looks, but the fact that she can really hang with the guys (if not beat them) when it comes to her lifts. Either one of those is a good test boost, but combine them.......... hnnnnnggg!!
Click to expand...

plus the fact that KAT has old school values and is genuinely a good person!!!


looking good KAT!!!!!
 
Tank999 said:
Ok that looks painful! Is it my imagination or do you got serious delts poppin?
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It was for sure! Thanks! They are showing from that angle!

ChocolateClen said:
Damn that's a sick burn. Nice traps and erectors tho. Shoulders are looking good too!
Click to expand...

Thank you!!!

MrKleen73 said:
Kat has a great base built up in all of her upper body now. Well her whole body for that matter but we can only see upper here. Everything is impressive and this pic just really shows how she is now shaping it up with some fat loss. Keep killing it Kat!!!
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Thank you Chris! I'm excited to see things being revealed!

Brandinooooo said:
Holeee sheeeet.

Aloe is your friend.
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No joke! Lol

thebigt said:
plus the fact that KAT has old school values and is genuinely a good person!!!

looking good KAT!!!!!
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Thanks BigT! Means a lot!!


lukehayd said:
Yes sir, that too.
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Finally made it into the gym on Thursday & Friday! Back is feeling so much better! I have been having a full scoop of radiate every day with or without the gym! Sadly, my container is getting low! I will be getting a new one soon though!!

Chest Press Machine
30x8
50x8
70x8

Bench
65x8
85x5
95x5
105x5
115x5
115x5
115x5
115x5

Attempted some leg press and extensions but knees were killing me. - took some meloxicam

Push press
65x6
75x5
85x5
95x5
95x5
95x5

Machine lateral raises & bottom partials
30x15/25x25
30x15/25x25
30x15/25x25
30x15/25x25

Seated tri press machine
110x15
130x10
130x10
130x10

Friday:

Pull-ups
6 sets of 8-10

Wide pulldowns
100x12
120x10
120x10
120x10
120x10

TBar rows
65x8
70x8
70x8
70x8
70x8

DB curls
20x12
25x10
25x10
25x10

DB rows
65x8
70x8
70x8
70x8

High ISO lat pulldowns
70x8/8
70x8/8
70x8/8
70x8/8

Leg press
103x20
283x15
463x12
553x12
643x10
643x10
643x10
643x10, 553x12, 463x15, 373x15, 283x15, 193x10x4-single leg (one big dropset)

Glute/ham curls
4 sets of 8 @ bw

Reverse machine flyes
70x12
70x12
70x12
70x12
 
love2liftkat said:
Finally made it into the gym on Thursday & Friday! Back is feeling so much better! I have been having a full scoop of radiate every day with or without the gym! Sadly, my container is getting low! I will be getting a new one soon though!!

Chest Press Machine
30x8
50x8
70x8

Bench
65x8
85x5
95x5
105x5
115x5
115x5
115x5
115x5

Attempted some leg press and extensions but knees were killing me. - took some meloxicam

Push press
65x6
75x5
85x5
95x5
95x5
95x5

Machine lateral raises & bottom partials
30x15/25x25
30x15/25x25
30x15/25x25
30x15/25x25

Seated tri press machine
110x15
130x10
130x10
130x10

Friday:

Pull-ups
6 sets of 8-10

Wide pulldowns
100x12
120x10
120x10
120x10
120x10

TBar rows
65x8
70x8
70x8
70x8
70x8

DB curls
20x12
25x10
25x10
25x10

DB rows
65x8
70x8
70x8
70x8

High ISO lat pulldowns
70x8/8
70x8/8
70x8/8
70x8/8

Leg press
103x20
283x15
463x12
553x12
643x10
643x10
643x10
643x10, 553x12, 463x15, 373x15, 283x15, 193x10x4-single leg (one big dropset)

Glute/ham curls
4 sets of 8 @ bw

Reverse machine flyes
70x12
70x12
70x12
70x12
Click to expand...

congrats on winning the 'egg hunt'....if I couldn't win it I am glad you did-sincerely!!!
 
Nice work Kat!
 
Sorry I am falling behind on updates! Life is busy! This week has started off good! I have still been dosing Radiate as my pwo and in my amino mixture! It's pretty dang impressive after all of this time that I have not grown a tolerance to 3/4 a scoop. That says a lot for the formula you guys have created! Way 2 go!!!

Monday

Deadlifts
45x8
95x8
135x5
155x5
175x5
195x5
205x5
215x5
225x5
225x3

Pull-ups
(Worked throughout sets of Deads)
6 sets of 6-10

Superset

Wide grip pulldowns
120x8x5

TBar rows
45x12
60x8
70x8x2
60x8

Glute/Ham Curl
4 sets of 8
**butt cramp!!!!!!

ISO Front lat pulldown
70x8x4 each arm

Superset

Straight arm pulldowns
42.5x12x4

Reverse cable flyes (single arm)
5x20x4

Reverse flyes
70x12x4

20 mins on stairs

Today: short on time today

Bench
45x8
65x8
85x5
95x5
105x5
115x5
125x5
125x4

Squats
45x8
95x8
135x5
155x5
175x5
185x5

Superset

Cable flyes
25x12x4

Cable lateral raises
5x12x4 each arm

Single leg extensions
50x8x5 each leg

Superset

Machine lateral raises
35x12x4

Glute/quad kickback machine
90x12x4
 
Kat your leg lifts (like most of your workouts) are phenomenal!! Strong AF!!
 
Sorry, Kat, meant to respond to your post first but then I saw MonteCedillo's post and had to address the issue. I am back to you now and must say that even though you think you're falling behind on updates, you're still killing it!
 
MonteCedillo said:
You are going to love the two new flavors Kat! Keep killing it!
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I can't wait!!!!

SFreed said:
Kat your leg lifts (like most of your workouts) are phenomenal!! Strong AF!!
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Well, thank you! I don't feel they're that strong! Lol

lukehayd said:
Two new flavors of which one is a Margarita flavor right?
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I sure hope so...

lukehayd said:
Sorry, Kat, meant to respond to your post first but then I saw MonteCedillo's post and had to address the issue. I am back to you now and must say that even though you think you're falling behind on updates, you're still killing it!
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Haha no worries! Thank you!!!
 
So I had my weigh in day for the little challenge I'm doing at the Nutrishop. I was up a little over 2 lbs but water was up 1.8lbs and muscle was up 2.5 lbs. Fat was down .5%! I'll take it!!! I knew water would be up so after seeing the rest, I was actually happy!

Today's workout was good! Silly me can't seem to get all of my stuff together to leave the house though. Left my earbuds at home on Tuesday and then left my phone at the house this morning! ??*♀️

Pull-ups
6 sets of 8-10

SLDL
95x10x4
(Kept light and slow with really good stretch)

Wide pulldowns
100x10
120x10
120x10
130x8
130x8

Stretchers
100x10x4

BB rows
85x10
95x10
105x8
115x8

DB pullovers (lat focused)
40x10
45x8
45x8
45x8

Seated leg curls
70x12x4

Glute cable kickbacks
(3 variations)
10x10/10/10 R/L
12.5x10/10/10 R/L (3 sets)

Lateral leg lifts
5x10x3 each leg

Rear delt destroyer
25x60, 15x30, 7.5x15
 
Nice lifts and awesome progress, Kat! Anytime you can put on muscle AND lose fat is a great time!
 
Yeah I know how frustrating it can be getting to the gym and realizing you forgot something or walking out the door and realizing I don't have what I wanted.
 
I forgot every morning until this morning that my wife accidentally cut off one of the ear buds. I feel your pain! lol
 
ryane87 said:
Nice lifts and awesome progress, Kat! Anytime you can put on muscle AND lose fat is a great time!
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I agree! Gainz for the win!!!

lukehayd said:
Yeah I know how frustrating it can be getting to the gym and realizing you forgot something or walking out the door and realizing I don't have what I wanted.
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Yes!!!

ryane87 said:
I forgot every morning until this morning that my wife accidentally cut off one of the ear buds. I feel your pain! lol
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OH NO!!! That stinks! Hopefully they weren't too expensive!
 
Happy Friday!!! It's been a great day! I felt great in my workout this morning! One of those days I could've kept going! Muscles were hurting though! Lol Bench felt really strong today! If I would've had someone to spot me, I would've worked in some heavier sets.

Bench
45x10
65x8
85x5
95x5
105x5
115x5
125x5
130x5
130x5
130x4

Squats
45x12
95x8
135x5
165x5
185x5
205x3
215x3
225x2
225x1

Push press
85x5
95x5
105x4
115x3
120x2

Single Leg press
193x10x5 each leg

Leg press- feet together
463x12
643x10
643x10

Single leg press
238x8x4 each leg

Machine lateral raises
50x10x4

Superset

High Cable flyes
25x12
27.5x10x3

Cable side lateral raises
5x10x4 each arm

Machine weighted crunches
44x12
48x12
52x10
56x10
60x10

Radiate had me dripping by then end of my workout! I wore my hair down bc I've been wearing it curly and it's just harder to pull it up with all of that crap in it! I don't even know how girls deal with it all in their way! It was just in my face and sticking to me! Haha

Other than a little bloating this week I'm feeling good!
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You always look so good, the hard work you do shows !!
 
Do any of you wear knee sleeves for squats? I need a new pair and am looking for suggestions...
 
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