GreenMachineX
Well-known member
Or both at the same time?
Kleen - Project 50: Under Construction
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Honestly it is providing a very nice clean energy for me right now. I am more talkative, moving constantly in my chair but don't feel over stimulated which is great. Also consider I have been using an ephedrine and synephrine combo so my stim base has been pretty good recently. it might bump you up a bit more than I am feeling right now due to the recent use of ephedrine.
What about under a pile of beautiful women feeding you cheese?
MrKleen73
Legend
Yeah that thread is a natural test booster all on it's own!
Hyde
Legend
Just FYI, collagen is not a complete source of protein. Due to the overall amino profile, there are holes in it that won’t let it provide significant dietary protein solo.
So unless you are having it in an already amino-rich scenario, like along with a 2-scoop protein shake or substantial breakfast in the morning, don’t count that protein.
So unless you are having it in an already amino-rich scenario, like along with a 2-scoop protein shake or substantial breakfast in the morning, don’t count that protein.
MrKleen73
Legend
I typically add 2 scoops / 20g to a 1.5-2 scoop of whey shake, but will keep that in mind for if I use it in coffee like Dustin mentioned.
Hyde
Legend
Yeah the coffee method is good if you are eating breakfast of some kind, but not as useful in the context of maintaining a fast. Especially if you don’t even enjoy them in the coffee that much (I don’t).
MrKleen73
Legend
My coffee is one of my treats, so I don't want to mess it up. I use the Torani Sugar Free Salted Caramel 0 calorie syrup in it and love it. The only days I don't fast in the mornings are Build days, and even then most of the time I still fast but only until around 11:00-11:30AM I like to get in one feeding before training most of the time.
Dustin07
Legend
yup, tis true. and one of the reasons I get triggered when vegans start preaching about nutrition.
Mine is in coffee but directly before a meat filled breakfast and lately a protein shake
Hyde
Legend
Yeah that’s definitely going to be ideal then.
MrKleen73
Legend
The amount of effort it takes to get adequate complete protein requirements is ridiculous, not to mention keeping iron at acceptable levels. I can see vegetarian, although not interested in it, but vegan is just a bit much.
Dustin07
Legend
even vegetarian is incredible difficult. it severely limits your complete protein sources... I've only seen maybe one or two people claim to be vegetarian that were the least bit successful in this world, and they were bodybuilding NOT powerlifting. On top of that they were also on gear. So to be a 5'10" 8% BF vegetarian on gear weighing in at 175lbs isn't that impressive to me. we can do that **** in our sleep with just a steak.
MrKleen73
Legend
I had a buddy who was vegetarian and he was huge and strong AF! He was 6'3 300lbs and could lift a house. He paid a lot of attention to his diet but vegetarians can have animal products, just not dead meat.
They are aloud eggs, cheeses, yogurts & even whey protein powders, so they don't really have a hard time getting the protein, or BCAA/EAA's needed to drive growth but most don't make the effort. This dude ate enough eggs a day to make you hate them. It can be done, but again I have Zero interest in that! I love my dead animal flesh!!!
MrKleen73
Legend
11/29/22 - Upper Body Push Pull - Slow tempo on all lifts
Abducted Band External Rotations - 15, 15, 15, 15
Abducted Band Internal Rotation - 15, 15, 15, 15
Super Set x15 reps per set minimal rest
Precor Supported Rows 70, 90, 110, 120, 130
DB Incline Press 20, 30, 40, 45, 50
Super Set 2 x15 reps per set minimal rest
Precor Lat PullDown - 90, 110, 120, 110
Assisted Dips -90, -90, -100, -110
Super Set x10 reps - no rest
DB Curl Both Arms 25, 25, Left Arm Only 20, 20, 20
DB OH Triceps Ext - Both Arms 25 plate x 2, Left Arm Only 20, 20, 20
Super Set x15 reps no rest
DB30 degree Incline Bench - T Raises - 5, 5, 5
DB 30 degree Incline bench - Y Raises - 5, 5, 5
Session completed in 42 minutes = Massive Pump!
I was very happy to get 50x15 on incline bench. I really had to feel these out to decide if they were safe. Was also very happy to be able to do the dips even with them being assisted it was a huge mile marker and confidence booster for what I am able to do.
Abducted Band External Rotations - 15, 15, 15, 15
Abducted Band Internal Rotation - 15, 15, 15, 15
Super Set x15 reps per set minimal rest
Precor Supported Rows 70, 90, 110, 120, 130
DB Incline Press 20, 30, 40, 45, 50
Super Set 2 x15 reps per set minimal rest
Precor Lat PullDown - 90, 110, 120, 110
Assisted Dips -90, -90, -100, -110
Super Set x10 reps - no rest
DB Curl Both Arms 25, 25, Left Arm Only 20, 20, 20
DB OH Triceps Ext - Both Arms 25 plate x 2, Left Arm Only 20, 20, 20
Super Set x15 reps no rest
DB30 degree Incline Bench - T Raises - 5, 5, 5
DB 30 degree Incline bench - Y Raises - 5, 5, 5
Session completed in 42 minutes = Massive Pump!
I was very happy to get 50x15 on incline bench. I really had to feel these out to decide if they were safe. Was also very happy to be able to do the dips even with them being assisted it was a huge mile marker and confidence booster for what I am able to do.
MrKleen73
Legend
Thank you Sir!
MrKleen73
Legend
11/29/22 Nutrition - Pretty on point, carbs nice and high with low fat. Good anabolic build day!
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CEL Lipo Elite update - Boy does this stuff suppress appetite pretty well. I actually had a hard time getting my calories in yesterday. Just wasn't really hungry and got full really fast while trying to eat. I ended up pushing more calories down in the end of the day trying to get to my numbers.
11/30/22 - Morning Weight 215.4 Lbs - down another 2 lbs from my Thanksgiving weight increase.
Shoulder is just a little sore as would be expected from yesterday's session. Lower back is still improving but still not at a point I feel I can push anything yet.
Gear Update - Dropping the NPP altogether. I am pretty sure it has crashed, I have a nice big red swollen welt on my stomach where I did my sub-q injection. Odd it didn't do this when I tested it before starting it, granted that was only .1ml as opposed to .3ml, but either way I am not going to risk possible infection and all of the accompanied pain for an extra 200mg in gear a week when I have more than enough EQ to take its place. Also the fun game of dealing with some indigestion is coming on from the TBol, but as long as it stays minor I will tough that out.
Invalid Link Removed
CEL Lipo Elite update - Boy does this stuff suppress appetite pretty well. I actually had a hard time getting my calories in yesterday. Just wasn't really hungry and got full really fast while trying to eat. I ended up pushing more calories down in the end of the day trying to get to my numbers.
11/30/22 - Morning Weight 215.4 Lbs - down another 2 lbs from my Thanksgiving weight increase.
Shoulder is just a little sore as would be expected from yesterday's session. Lower back is still improving but still not at a point I feel I can push anything yet.
Gear Update - Dropping the NPP altogether. I am pretty sure it has crashed, I have a nice big red swollen welt on my stomach where I did my sub-q injection. Odd it didn't do this when I tested it before starting it, granted that was only .1ml as opposed to .3ml, but either way I am not going to risk possible infection and all of the accompanied pain for an extra 200mg in gear a week when I have more than enough EQ to take its place. Also the fun game of dealing with some indigestion is coming on from the TBol, but as long as it stays minor I will tough that out.
PoSiTiVeFLoW
Well-known member
What up MrKleen, finally sub'd to your log here. Long overdue 
I just rolled up and saw your stim combo ephedrine and synephrine, you may wish to try MuscleTech's new "Euphoriq" pre workout. I'm liking their "paraxanthine formula “enfinity®.” as a caffeine replacement. And it's got a solid nootropic blend, good pump, good focus...
I just rolled up and saw your stim combo ephedrine and synephrine, you may wish to try MuscleTech's new "Euphoriq" pre workout. I'm liking their "paraxanthine formula “enfinity®.” as a caffeine replacement. And it's got a solid nootropic blend, good pump, good focus...
MrKleen73
Legend
I did enjoy getting to eat, but honestly the Lipo Elite had me getting full so quickly getting the food in was almost a chore.
Welcome Brother! Glad to have you in here!What up MrKleen, finally sub'd to your log here. Long overdue
MrKleen73
Legend
@PoSiTiVeFLoW Awesome, I am actually looking for a new pre-workout to try. My Juice Daddy and Daft Pump are at the halfway mark and I want a replacement before it runs out. Something other than caffeine would be nice considering I get a lot of that already from my coffee.What up MrKleen, finally sub'd to your log here. Long overdue
I just rolled up and saw your stim combo ephedrine and synephrine, you may wish to try MuscleTech's new "Euphoriq" pre workout. I'm liking their "paraxanthine formula “enfinity®.” as a caffeine replacement. And it's got a solid nootropic blend, good pump, good focus...
MrKleen73
Legend
Great point, and I agree. Once it is causing an issue with appetite or I need tums on a regular basis I will bail. Right now it is just if I eat something pretty spicy, or if I have too big of a meal before bed. Most importantly, I want to feel good. I am not prepping for any type of competition so no need to run myself into a hole. Right now even with the Lipo Elite, I am hungry and want to break my fast early but I am holding out until after I take my walk during my lunch hour. I have to work on a partners phone around 12:30 then will be in a meeting until 2:00 so I will break my fast around 3:30 or 4:00PM today.
Hyde
Legend
That’s the right mindset, all of it.
The fasting isn’t always easy, but it is simple & the most direct way to create serious fatloss weekly.
MrKleen73
Legend
Yes Sir, and I need to get a running start at this because I am taking the wife to New Orleans 12/14-12/18 for our 20th anniversary and I intend to eat well during that time. More so than Christmas. As you can imagine it ain't easy to eat healthy French or Cajun food, and I don't intend to take any of the magic out of the trip buy being preoccupied with my diet when I should be preoccupied with having an amazing time with my beautiful wife! I will also be taking at least a mini break from the TBol during that time as I am sure we will be having drinks with most meals. No need to double whammy the liver.
Dustin07
Legend
I'd love to understand more of what you guys know about fasting for fat loss without muscle/strength loss. It seems there is a body of science here that I'm not savvy to, and I have similar cut ambitions for a mid Feb trip. I had planned to start cutting around mid Dec but now I'm thinking I don't really want to anymore because the gain train has been solid this fall.
MrKleen73
Legend
@Dustin07 PM me with your email and I will send you a pdf later that gives some pretty good outlines on multiple fasting protocols done by Dr John Berardi from Precision Nutrition. You can also check out Leangains.com which is the most anabolic out of the fasting protocols. It is where the 16/8 fasting protocol comes from. IE fasting 16 hours and eating in an 8 hour window. There are also tons and tons of studies on fasting that detail when the body stops protecting muscle proteins as opposed to preferentially burning fat during fasting periods.
The basic gist though is that during fasting your body automatically switches to lipolysis and muscle sparing via hormonal reactions to fasting. Basically the natural reaction in times of fasting is to preserve as much muscle tissue as possible to be used for foraging and hunting so the body burns fat preferentially instead. This is better than just caloric restriction spread throughout the day which does not promote the same muscle sparing hormonal reaction that fasting does. Although caloric restriction and fasting cause weight loss at about the same rate, fasting burn predominantly fat while sparing muscle so where both groups may lose 10lbs over a period of time with dieting the CR group will have lost more muscle and less body fat while the fasting group will have retained more muscle while burning more body fat.
Dustin07
Legend
Dude that's sick. You've got mail. Amazing how things that make sense to us tend to be right even if we don't always know why scientifically. My wifes nutrition coach is still of the "eat 6 meals+ per day" mindset and my wife is spinning her wheels. She's especially not happy that I'm eating 1k calories more than her and losing weight (slowly) while gaining strength and mass and experimenting with reverse dieting! ha!
Do you recommend lifting fasted? I could see a scenario where I fast until 12noon every day then hit the gym at 3-3:30pm.
the past two weeks I've been fortunate enough to eat lunch at 10-10:30am and then get a lunch time lift in around 11-11:30 which has felt like it really amped up my workouts. I'll read the pdf and if it's not potentially catabolic etc then I could see giving this a try as early as next week for fun. I've upped my cals by about 500 now with zero negative effects and probably lost a net 1-2lbs since I started lol.
MrKleen73
Legend
Well some of the stuff with Lean gains is to train fasted then break your fast with a meal containing about 65% of the days calories. However if performance is the goal then training fasted is not the way to go. For hypertrophy either way is going to work well. Lean Gains also has a protocol that isn't true fasting but also doesn't throw your hormones out of the fasted state or at least for long enough to matter by using 5-10 grams of aminos pre fasted training if you are not going to eat for a while then another 5-10 grams about 2-3 hours later if you are still not eating.
I did the above method for quite a while training at 4:30AM and not eating until Noon. I would have 5-10grams of aminos pre, then around 10:00Am and break my fast with food around noon. I honestly don't think the aminos are required in either even though. Your body has what is known as an amino acid pool in the blood. Where any unused amino acids flow and are used and reused until they are gone. So the aminos from your feedings the night before are still around and any deficit you might create is more than corrected and super-compensated for when you break your fast. The body is an amazing thing.
I did the above method for quite a while training at 4:30AM and not eating until Noon. I would have 5-10grams of aminos pre, then around 10:00Am and break my fast with food around noon. I honestly don't think the aminos are required in either even though. Your body has what is known as an amino acid pool in the blood. Where any unused amino acids flow and are used and reused until they are gone. So the aminos from your feedings the night before are still around and any deficit you might create is more than corrected and super-compensated for when you break your fast. The body is an amazing thing.
BennyMagoo79
Well-known member
Great progress mate! Shoulder recovery seems to be going well!
Hyde
Legend
@Dustin07 I totally agree with everything Kleen said.
The big takeaway is you lose LESS muscle by intermittent due to hormonal biases, BUT understand that if you lose bodyweight (especially at a fast pace) you can expect strength to dip. You will be changing leverages, still in a deficit over the week, and still losing some muscle mass - so it’s not a free ride, but it is preferential to caloric restriction over a wide span of time. It’s also usually easier to control hunger because you don’t have the blood sugar swings as bad as many meals spread out in a typical caloric restriction.
If retaining as much strength as possible is a priority, do NOT train fasted. You should at least get some fast carbs in you preWO, and plenty of sodium with your water. I have never found a single lifter who I didn’t convince to train on pre/intra carbs that didn’t experience better outcomes overall vs being fasted.
Like John Meadows said, if you are trying to be as muscular as possible you always need to prioritize fuel for your training - you can starve other periods of the day (because that’s what getting lean can take), but your training should be sacred. Fred “Dr. Squat” Hatfield always said to eat for what you are about to do, not what you have just done, if performance is a priority.
The big takeaway is you lose LESS muscle by intermittent due to hormonal biases, BUT understand that if you lose bodyweight (especially at a fast pace) you can expect strength to dip. You will be changing leverages, still in a deficit over the week, and still losing some muscle mass - so it’s not a free ride, but it is preferential to caloric restriction over a wide span of time. It’s also usually easier to control hunger because you don’t have the blood sugar swings as bad as many meals spread out in a typical caloric restriction.
If retaining as much strength as possible is a priority, do NOT train fasted. You should at least get some fast carbs in you preWO, and plenty of sodium with your water. I have never found a single lifter who I didn’t convince to train on pre/intra carbs that didn’t experience better outcomes overall vs being fasted.
Like John Meadows said, if you are trying to be as muscular as possible you always need to prioritize fuel for your training - you can starve other periods of the day (because that’s what getting lean can take), but your training should be sacred. Fred “Dr. Squat” Hatfield always said to eat for what you are about to do, not what you have just done, if performance is a priority.
PoSiTiVeFLoW
Well-known member
Don't mix the Paraxanthine in that MuscleTech pre with your coffee
though. The dose is equivalent to 4-cups, but without the jitters. Can def use it for a pre+pump and then go do focus-brain work after and keep sipping.
MrKleen73
Legend
Thanks @BennyMagoo79 It is still a little sore today but improving which means things are going exactly as expected!
Well said, we took things off line and discussed a bunch of options and ideal approaches as well as some food selection options based on ease of digestion and of course meal timing. In his scenario basically everything will be peri-workout nutrition so he will be fed for training 20-25% of daily calories before, then get the bulk of calories post training leaving him free to really enjoy dinner with his wife. Well in his case make her jealous with how much he gets to eat for dinner.
It will either be taken in the AM before my coffee, or in the evening hours away from my last bit of coffee so that should work out well.Don't mix the Paraxanthine in that MuscleTech pre with your coffee
Dustin07
Legend
What about switching to IF at or above maintenance calories? Still a benefit in fat burning and hormones?
Since I've been experimenting with reverse dieting very slowly, I don't even know what my true baseline is yet as I'm up about 500 cals a day and no weight gain.
MrKleen73
Legend
11/30/22 Nutrition Summary - Got in exactly what I needed for yesterday in a 2.5 hour feeding window. Happy with calorie count, could have pushed protein higher but no need on this day. I have enough gear running through me to keep protein synthesis at high levels.
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12/1/22 Morning Weight 214 - down another 1.4 lbs - I still haven't reached the 213 I was right before Thanksgiving but well on the way and as I said, I am confident I added a little muscle through that period.
The welt on my stomach is still lit up from that last NPP shot. I don't think it is infected just irritated and inflamed. It did not get any bigger than yesterday and judging from the IM PIP lasting a 3-4 days post shot I assume this could take 5-6 to completely go away due to lower circulation in the fat compared to intra-muscular.
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Today should be a lower body day but I am still not quite ready for anything stressful to my lower back. I may go in and do some leg extensions then pump up the beach muscles for some extra stimulation and volume.
Nutrition for today will be guess work because we are having our holiday party tonight. So I am not really going to try to track calories and macros other than eating protein heavy and trying to make sure I knock out somewhere between 2000-3000 calories for the day. I have 150g of protein on tap for food before the dinner so that should get me over 200 for the day. The dinner is at a winery so I expect to have a couple glasses of red which will get calories up there quickly. Other than that a lot of the fare appears to be italian so plenty carbs and fats. Also not sure if this will be buffet style or if we get to order directly from the menu. We shall see.
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12/1/22 Morning Weight 214 - down another 1.4 lbs - I still haven't reached the 213 I was right before Thanksgiving but well on the way and as I said, I am confident I added a little muscle through that period.
The welt on my stomach is still lit up from that last NPP shot. I don't think it is infected just irritated and inflamed. It did not get any bigger than yesterday and judging from the IM PIP lasting a 3-4 days post shot I assume this could take 5-6 to completely go away due to lower circulation in the fat compared to intra-muscular.
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Today should be a lower body day but I am still not quite ready for anything stressful to my lower back. I may go in and do some leg extensions then pump up the beach muscles for some extra stimulation and volume.
Nutrition for today will be guess work because we are having our holiday party tonight. So I am not really going to try to track calories and macros other than eating protein heavy and trying to make sure I knock out somewhere between 2000-3000 calories for the day. I have 150g of protein on tap for food before the dinner so that should get me over 200 for the day. The dinner is at a winery so I expect to have a couple glasses of red which will get calories up there quickly. Other than that a lot of the fare appears to be italian so plenty carbs and fats. Also not sure if this will be buffet style or if we get to order directly from the menu. We shall see.
MrKleen73
Legend
@Dustin07 Well, a simple way to do this and try to recomp would be for you to add 500-1000 calories on Build days and then subtract the exact same amount on burn days from what you are having now. This way if you are getting about the same amount of build and burn days over the week you are still hitting the same average caloric intake as now but focusing on fat loss on the burn days and creating anabolism on Build days. I am not sure what your training split looks like but if you train most days then you would just want to pick some days that you are training smaller muscles and use them as a burn day as well. They will still get the benefit of the surplus on the following build day.
If you want to go with increasing calories a little then you could simply skew the numbers a bit by either increasing calories on your build day so say -500 burn and +700 on build days, or visa versa only drop to -300 on burn days and leaving the build day increase at 500, then over the course of the week you are increasing the daily average by 100 or so calories. Again depends on how you want to do that. Obviously you could also just keep your normal calories static from day to day, and still get some of the benefits of fat loss just from the fasting but it will not be as effective and will lose most of the benefit over regular caloric reduction over multiple meals.
GreenMachineX
Well-known member
I've been reading along all these intermittent fasting and periworkout nutrition theories and I think this is what I'll do from now on...Thanks @BennyMagoo79 It is still a little sore today but improving which means things are going exactly as expected!
Well said, we took things off line and discussed a bunch of options and ideal approaches as well as some food selection options based on ease of digestion and of course meal timing. In his scenario basically everything will be peri-workout nutrition so he will be fed for training 20-25% of daily calories before, then get the bulk of calories post training leaving him free to really enjoy dinner with his wife. Well in his case make her jealous with how much he gets to eat for dinner.
Wait until 9-10am for breakfast, 12pm workout, light meal after consisting mostly of protein and a little CHO, big dinner about 5-6pm.
Nonworkout days, I'll try to wait longer for breakfast and possibly skip the second meal.
Dustin07
Legend
Thank you Sir!
I'm going to answer your question over on my log so I don't clutter yours up and so I have some notes over there.
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MrKleen73
Legend
It's funny just yesterday or the day before I popped up your profile to see if you were logging. I saw tons of logs you were commenting in but not that one.
Dustin07
Legend
I think I started logging around 2007 on bodybuildingdungeon. We had a core group of about a dozen guys until 2015 the owner gave us the headsup he was shutting the site down so we all migrated over here. I think the only OG's left from that forum on AM are myself and @dapack (who BY THE WAY HAS A COMP COMING UP VERY SOON)
MrKleen73
Legend
12/1/22 - Training
Walking Warmup
Leg Extensions - 40x15, 90x15, 120x15, 150x12, 180x12, muscle rounds 150x6, 6, 6, 6, 5, 120x6 - muscle rounds are do 6 reps rest for 5 deep breaths and repeat for 6 sets total, if you fail at any point you drop the weight for the following sets so you only fail once during the exercise. You see I failed on the 5th set and dropped the weight for the 6th which was still very challenging.
Functional Trainer Upper Body
Super Set 1
Alternating Row Wide Grip - 40x15 x 4 sets - "Resting Arm" held in contracted position with scaps retracted and depressed to build resilience in scap contractibility.
Single Arm Cable Crossover - 40x15 x 4 sets - really flexed the pecs at the peak of contraction
Super Set 2
Rope Triceps Extension = 70x15, 80x15, 110x12, 12
Cable Curls 40x15, 15, 12, 45x10
DB Lateral Raise 10x15, 12x15, 12x15, 12x15
Rope Face Pulls 25x15, 25x15, 30x15, 30x15
Just a nice bit of volume, to add to upper body, nothing to over the top but still some solid work for my current situation.
Had a 6oz 93/7 burger patty and a large Granny smith after, will be throwing down the real grub from 6-9PM at the company holiday party. Maybe if I can remember before I dig in I will snap some food porn! I have plenty calories to use for dinner. If they don't have enough protein I will supplement with a shake when I get home.
Walking Warmup
Leg Extensions - 40x15, 90x15, 120x15, 150x12, 180x12, muscle rounds 150x6, 6, 6, 6, 5, 120x6 - muscle rounds are do 6 reps rest for 5 deep breaths and repeat for 6 sets total, if you fail at any point you drop the weight for the following sets so you only fail once during the exercise. You see I failed on the 5th set and dropped the weight for the 6th which was still very challenging.
Functional Trainer Upper Body
Super Set 1
Alternating Row Wide Grip - 40x15 x 4 sets - "Resting Arm" held in contracted position with scaps retracted and depressed to build resilience in scap contractibility.
Single Arm Cable Crossover - 40x15 x 4 sets - really flexed the pecs at the peak of contraction
Super Set 2
Rope Triceps Extension = 70x15, 80x15, 110x12, 12
Cable Curls 40x15, 15, 12, 45x10
DB Lateral Raise 10x15, 12x15, 12x15, 12x15
Rope Face Pulls 25x15, 25x15, 30x15, 30x15
Just a nice bit of volume, to add to upper body, nothing to over the top but still some solid work for my current situation.
Had a 6oz 93/7 burger patty and a large Granny smith after, will be throwing down the real grub from 6-9PM at the company holiday party. Maybe if I can remember before I dig in I will snap some food porn! I have plenty calories to use for dinner. If they don't have enough protein I will supplement with a shake when I get home.
MrKleen73
Legend
I am already feeling them today!Legit leg extensions
Last night was a great night out with the wife. I had some great food, and a couple glasses of wine. I had a little meat and cheese of the charcuterie board, 2 pieces of brick oven pizza, they were very small pieces, and I didn't eat the crust, some of this Italian shrimp, olive and marinara type mix on bread, it was really good. However I really saved space and calories for the tri-tip sirloin with chimichurri sauce!
If I had to guess I hit around 3000 calories for the day. Carbs being around 130-150g, protein around 210-230 and a healthy dose of fats mostly from the chimichurri which I hope was made with Olive Oil considering we were at a high end Italian place.
Sorry for the lack of food porn, I tend to be a live in the moment guy and always forget to take pictures. My phone tends to stay in my pocket so I am not distracted from life as it goes on around me. Plus everything was very staged in the way they opened each section of the foods. So there wasn't ever just a pretty plate, and everything was buffet style. All in all it was a great night though.
Already started pounding some water with my coffee this morning and will be going to do real cardio for the first time since tweaking my back. I have only been taking 45 minute walks on cardio days. Today I will do the recumbent bike as I feel I am at a point that motion will be therapeutic for my lower back.
My welt on my stomach looks like it might be starting to improve just a little. It seems a little less red and like the inflamed section might be receding ever so slightly. Great news, but will be happier once it is obvious and I can clear my head of any worry of infection.
12/2/22 Morning Weight 216.2 - only up 2lbs from the celebration. Should be gone by tomorrow with today being a Burn day.
MrKleen73
Legend
12/2/22 - Nutrition - Calories right in line with goals again.
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Ended up not doing cardio, work got crazy and had errands to run that evening.
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12/3/22 - Waking Weight 215.8
Upper Body Training
Warm Up
Quadruped Internal and External Rotations 2x10 both ways
Quadruped Scap Push Up 2x15
Quadruped Shoulder Rolls 2x10 both directions
Cat / Camels 2x20
Quadruped Wrist Stretches 2x10 both directions
Super Set 1
Push Ups 5, 10, 10, 10, 10, 10
Recline Ring Rows 5, 10, 10, 10, 10, 10
Super Set 2
Iron Tech Dip Attachment 50x20, 70 xRPE8, 90 xRPE8, 110 xRPE8, 135 xRPE8
Iron Tech Reverse Grip Lat Pull Down - 50x20, 70 xRPE8, 70 xRPE8, 70 xRPE8, 70 xRPE8
Boy Push Ups were challenging, especially with the slower tempo to ensure safety. First time pushing them like that, Ring Rows were too but that was a given. Both ended up really challenging me which is both exciting and humbling. However definitely heavier work than I have been doing considering my body weight.
I picked the dip attachment and reverse grip pull downs to really push the arms while hitting some vertical push and pull for the day as well. Triceps and biceps were both feeling pumped and juicy at the end of this.
I was going to add in some more shoulder stuff, but my left shoulder was already feeling well worked and decided to hold out for a session today where I will push arms directly and add volume via shoulder raises.
Still focusing on recomp with a side of cutting but enjoying feeling like I am regrowing some tissue right now. Workouts are productive and my pumps have been getting pretty intense.
Another day in the right calorie range. I had a few pieces of pizza post workout so fats are a little higher than usual, but I am not mad at it.
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12/4/22 - 219.1 - The extra salt from the pizza and the night time dairy in the cheese and my shake inflated my weight a bit. I look quite BEEFY as @BOSSMAN would say!
I also bumped my TBol up 15mg to 40mg a day when I decided I was stopping the NPP. This should actually have me run out right around the first as long as my stomach holds up. Right now appetite is strong and tums are only needed on occasion so pretty happy with this. Stool color and frequency suggest TUDCA, NAC and other supports are keeping the liver healthy enough so far.
Also BP has been averaging 117/71 with 54BPM Resting heartrate on the 80mg of telmisartan even with the increase in TBol.
The welt from the injection has gone down enough now I am not concerned with the possibility of infection. However some of the tissue is still hard and swollen. The NPP was definitely crashed I think once I let air back in the vial it crashed because it was clear when I tested it and the first 2 full shots weren't bad then it started causing gnarly PIP. After I decided to stop using it when I went to throw it out I noticed it had developed a nasty bit of stuff separated on the bottom. Glad i didn't just keep soldiering through.
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Ended up not doing cardio, work got crazy and had errands to run that evening.
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12/3/22 - Waking Weight 215.8
Upper Body Training
Warm Up
Quadruped Internal and External Rotations 2x10 both ways
Quadruped Scap Push Up 2x15
Quadruped Shoulder Rolls 2x10 both directions
Cat / Camels 2x20
Quadruped Wrist Stretches 2x10 both directions
Super Set 1
Push Ups 5, 10, 10, 10, 10, 10
Recline Ring Rows 5, 10, 10, 10, 10, 10
Super Set 2
Iron Tech Dip Attachment 50x20, 70 xRPE8, 90 xRPE8, 110 xRPE8, 135 xRPE8
Iron Tech Reverse Grip Lat Pull Down - 50x20, 70 xRPE8, 70 xRPE8, 70 xRPE8, 70 xRPE8
Boy Push Ups were challenging, especially with the slower tempo to ensure safety. First time pushing them like that, Ring Rows were too but that was a given. Both ended up really challenging me which is both exciting and humbling. However definitely heavier work than I have been doing considering my body weight.
I picked the dip attachment and reverse grip pull downs to really push the arms while hitting some vertical push and pull for the day as well. Triceps and biceps were both feeling pumped and juicy at the end of this.
I was going to add in some more shoulder stuff, but my left shoulder was already feeling well worked and decided to hold out for a session today where I will push arms directly and add volume via shoulder raises.
Still focusing on recomp with a side of cutting but enjoying feeling like I am regrowing some tissue right now. Workouts are productive and my pumps have been getting pretty intense.
Another day in the right calorie range. I had a few pieces of pizza post workout so fats are a little higher than usual, but I am not mad at it.
Invalid Link Removed
12/4/22 - 219.1 - The extra salt from the pizza and the night time dairy in the cheese and my shake inflated my weight a bit. I look quite BEEFY as @BOSSMAN would say!
I also bumped my TBol up 15mg to 40mg a day when I decided I was stopping the NPP. This should actually have me run out right around the first as long as my stomach holds up. Right now appetite is strong and tums are only needed on occasion so pretty happy with this. Stool color and frequency suggest TUDCA, NAC and other supports are keeping the liver healthy enough so far.
Also BP has been averaging 117/71 with 54BPM Resting heartrate on the 80mg of telmisartan even with the increase in TBol.
The welt from the injection has gone down enough now I am not concerned with the possibility of infection. However some of the tissue is still hard and swollen. The NPP was definitely crashed I think once I let air back in the vial it crashed because it was clear when I tested it and the first 2 full shots weren't bad then it started causing gnarly PIP. After I decided to stop using it when I went to throw it out I noticed it had developed a nasty bit of stuff separated on the bottom. Glad i didn't just keep soldiering through.
MrKleen73
Legend
Agreed! When I stopped it was still clear but in the 3 days I left it sit before throwing it out sediment started collecting in the bottom. I could just tell the pain was more than just normal PIP. I think the welt will take a little while to go away completely though. Very grateful that it is not infected though.Glad you didn’t get a nasty infection from the NPP…..looks like by your workouts everything is healing up nicely.
Thanks @Hyde Trying to include things that require stability, and bracing to work, really focusing on building up scapular strength and control of my core while pushing being progressive with weight or volume.Man what an awesome update! I was reading the workout and thinking exactly what you said, that sounded like big challenging progress and that you are really getting deep into the weeds of this recovery/diet/blast well!
Keep on keeping on
Bonus Session - Arms and Shoulders with a touch of chest - everything was typically in the 15-30 rep range
Recumbent Bike - 6 minutes fast paced level 10
Super Set
Precor Reverse Fly 70 xRPE8, 70 xRPE8, 85 xRPE8, 85x17 fail
PreCor Pec Fly - 70 xRPE8, 85 xRPE8, 95 xRPE8, xRPE8
PreCor Lateral Raise Machine 40 xRPE8, 50 xRPE8, 50 xRPE8, 50 x fail
Hammer Strength Preacher Curl - 45 xRPE8, 45 xRPE8, 45 xRPE fail
PreCor Overhead Triceps Extension Machine - 70 xRPE8, 85 xRPE8, 85 xRPE fail
Super Set
Cable Curls 60 xRPE8, 60 xRPE9, 60 xRPE fail
Cable Triceps Extension 60 xRPE8, 60 xRPE9, 60 xRPE fail
Left Arm Pin Wheel Curls - 20 xRPE8, 20 xRPE9,15 xRPE9, 15 xRPE fail
Left Arm DB Overhead Extensions - 20 xRPE8, 20 xRPE9,15 xRPE9, 15 xRPE fail
Rear Delt DB Raises into pulses - 15 x fail x 3 sets
Rotary Torso Twists in the sauna - no count just a lot over many sets
I was looking HYUGE when I left the gym. Came home and had 2 servings of cream of rice and a shake for my post workout feeding. Keeping it light because we are going to have a big dinner.
SkRaw85
Legend
MrKleen73
Legend
Oh I did, about 300 extra calories, and had some serious taco boats made with 93/7 ground turkey. They were good. Not a huge splurge just wanted to have a good post workout feeding to get some quick carbs in while the muscles were hungry.Treat yourself
12/5/22 - Morning Weight 217.4 - Although my weight continues to want to climb a little I am also tightening up slowly. Enjoying seeing the size fill back out everywhere. My physique is definitely changing for the better. At 217 I am as lean as i was at the beginning of the year at 203. So things are going well. I think I am going to keep pushing the recomp train throughout the end of the year rather than forcing the cut while I am growing so quickly on minimal calories.
I am going to relax the goal of having my abs in by the time I turn 50, and carry it on to just building a better 50 throughout my 50th year as well. The injury and surgery really affected my ability to regrow the muscle I wanted to this year before really focusing on cutting. So now that I am growing easily I am deciding to continue to strive toward the growing my size back while slowly leaning out for a bit then get myself nice and lean for shirtless season next year. Honestly all that means is not too much is going to change in my current approach other than I am not going to go nuts trying to push for abs by February 1st. Recomping / Slow cutting will get me there closer to March or April. Hoping I can be around 200-205 at a similar bodyfat as my avatar by then.