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OL Ostar1ne Log/Notes (includes PCT)

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I'll follow along as I'm currently on my 3rd week of Osta @ 20mg.. not to mention I love me some poptarts!

Also, not sure if I missed it but what was/is your starting and current weight?
 
little late but really looking forward to this log... from both a NO BS training/diet approach and ostarine results

love your detailed posts and responses man.
 
cjdesmit said:
I'll follow along as I'm currently on my 3rd week of Osta @ 20mg.. not to mention I love me some poptarts!

Also, not sure if I missed it but what was/is your starting and current weight?
Click to expand...

Good to have ya.

Starting weight was 154.
Checked myself this morning and I'm 161. BUT this is mostly glycogen and feces.

If you read back, every ten days I do glycogen depletion, which really shows how much muscle I put on.

In two weeks, I gained a solid 1.5 lbs on a somewhat sh1tty diet.

I'm more tuned in with my macros this time (post depletion) and hitting much higher calories/Carbs and very minimal fat.

Swolbraham said:
If you love pop tarts, then you're a friend of mine
Click to expand...

Poptarts are the answer to world piece, my friend.

papapudgy said:
little late but really looking forward to this log... from both a NO BS training/diet approach and ostarine results

love your detailed posts and responses man.
Click to expand...

Thanks, man. I'm really digging this program. He's a little vague with the workouts for the full day + upper/lower split, but I think I've found a good formula.

****

Will update after my session tonight.
 
Day 19

Update for 10.24

30mg Ostarine
30 min pre-workout - pre-cocktail + 3 caps Thunderbolt
Intra-workout: 60g sucrose + 4 scoops amino iv

Heavy chest and back
Flat BB Bench: 205x6, 210x6, 215x6, 215x8 (last 2 forced)
Weighted Wide Grip Pullup: 60x6, 60x7, 65x2x6
BB Shoulder Press: 120x2x6, 120x1x7, 120x1x8
Close Grip BB Bench: 155x7, 155x8, 165x6, 165x7
One-Arm DB Preacher Curl: 45x3x6

Cluster Sets: (20-30 sec rest in between)
DB Fly: 30x5x8
Close Grip Pulldown: 126x3x8, 126x3x6
Lat Raise: 25x4x8, 25x2x7
Incline DB Curl: 25x2x8, 25x3x6, 25x1x5
Rope Push Down: 44x6x7

Workout Notes:
Absolutely killed this workout! And the pump was unreal! I really have to thank henryv for the thunderbolt. It's a phenomenal product.
Came home and housed another big bowl of ww pasta and for desert a few bowls of dry cereal. Cheerios + Cap'n Crunch Oops All Berries are godly.
Workout took me about 2 hours, but the aminos + sugar kept me going.
Shoulder was really bothering me my after my workout, but this morning it's fine. Shoulder presses were fine, but the laterals killed me and my range of motion was pretty limited.

Nutrition Notes:
Been totalling 650-800g CHO per day.
At first I was having these wicked headaches due to the sugar fluxes, but I seem to be stable now. My carb staples are skim milk, whole wheat pasta, no fat pasta sauce, and cereal. I try keep the sugar low for these, but it's damn hard. I'm totalling about 200g of sugar per day, but 60-70% is milk sugar which is just glucose + galactose. Galactose breaks down slower so it acts more like a starch. Looks up lyle mcdonald's notes on this for more info. I'll link here if I have time.
Nonetheless, I've been killing my workouts and my energy is high.
Anecdotally, my insulin/glucose sensitivity still seems high. I still get a pump/veiny after a meal.
Still drinking 1-2 gallons of water per day.

Invalid Link Removed
 
Day 20

Light Legs:
30mg osta
Pre-workout cocktail
Intra - 2 scoops amino IV (no sugar)
Repped out 630x4x6 on Leg Press, 630x3x20 on Calf Press

Morning weight: 164
This is before my morning poop, so minus this by .5-1lb (if anything). Again, this a lot of water and poop. The real test of how much muscle I gained in these last two weeks will be after depletion next Monday (11/03)

Notes:
For any of you thinking about ostarine, keep your carbs ridiculously high.
Don't be afraid of gaining fat.
In a hypercaloric diet, just keep the fat low, and the prot + cho high.
For fat sources, make sure they're trace fats and try to not get any saturated fats in. This might go against the whole saturated fats are good for test production mentality, but when you're trying to build muscle mass, a full muscle is a happy muscle and it's pretty hard to keep your muscles full without gaining fat if you have a high fat ratio.
Other than that, feeling good and ready to tackle the next week of lifting.
5x5 is next :D
 
Swolbraham said:
Looking good bro!
Click to expand...

Swolbraham said:
Ive noticed this with the fat intak . Staying kean and growing well with 60-65g fat, 350 c and 180-200p
Click to expand...

Thanks, man! And yeah, I used to be a proponent of high fat + prot/ low cho, but I think the leaner I got the more my body could handle carbs and the more I saw actually gaining fat when I upped my fat content.

It's amazing how you can toy with your body/metabolism once you start understanding it.
 
The Engineer said:
Thanks, man! And yeah, I used to be a proponent of high fat + prot/ low cho, but I think the leaner I got the more my body could handle carbs and the more I saw actually gaining fat when I upped my fat content.

It's amazing how you can toy with your body/metabolism once you start understanding it.
Click to expand...

Agreed. I used to fear carbs until I dropped my bf to around 10% and played around with carb back loading for awhile. To my surprise, I hardly put on any fat! Low fat pop tarts FTW!

Anyway, looking good bro!
 
Great updates and info as always. Really enjoying this log man so keep it up!
 
BRUstrong said:
Any issues with suppression so far?
Click to expand...

None so far.
Libido is normal and nuts are the same size as before.

I have had some brief, intermittent periods of lethargy throughout the day but this is usually after a major lift day and it can be attributed to not enough rest.

I've had some brain fog at work, but that's probably me just hating my job and the increased aggression from the androgen stimulation making me aware of it.

The only thing that I'll say that was slightly weird was for the first few days of week 1 I had this strange discomfort on my right testicle. It wasn't painful and it was more like odd tenderness. It cleared up a few days after that so I'm not really worried.

Torem is sitting on my bookshelf, and I might even buy a bottle of clomid just to be on the safe side since this my first PCT.
 
Day 21

Rest day
30mg Ostarine - 8am
Popped it this morning then went back to bed.
2 grams of agmatine in the morning.
Trying to clean up the diet so instead of sugary cereal, I'm doing corn flakes and rice chex now.
DOMS come and go, but they feel good. It seems the more I eat, the more sore I get. Weird.
Muscle fullness + hardness is very prominent now.
Haven't weighed myself, but I feel heavier + stronger. Feels good.
 
The Engineer said:
Rest day 30mg Ostarine - 8am Popped it this morning then went back to bed. 2 grams of agmatine in the morning. Trying to clean up the diet so instead of sugary cereal, I'm doing corn flakes and rice chex now. DOMS come and go, but they feel good. It seems the more I eat, the more sore I get. Weird. Muscle fullness + hardness is very prominent now. Haven't weighed myself, but I feel heavier + stronger. Feels good.
Click to expand...

Could be that the added food is causing bigger pumps and thus more muscle damage. That or the added food allows you to work harder which would also increase DOMS
 
booneman77 said:
Could be that the added food is causing bigger pumps and thus more muscle damage. That or the added food allows you to work harder which would also increase DOMS
Click to expand...

Oh without a doubt. I haven't had DOMS since my first ArA cycle which was a year ago
 
looking forward to results. thinking about running OL Ostar1ne at the same 30mg a day for 6-8 weeks. Maybe a little DAA for a couple weeks after. any advise is appreciated.
 
michael1851 said:
looking forward to results. thinking about running OL Ostar1ne at the same 30mg a day for 6-8 weeks. Maybe a little DAA for a couple weeks after. any advise is appreciated.
Click to expand...

I'm treating this as a steroid, thus a SERM, AI, and a cortisol reducer will be used in pct.

YMMV, but at 30mg for 6-8 weeks, I'd use more than daa for pct.
 
The Engineer said:
I'm treating this as a steroid, thus a SERM, AI, and a cortisol reducer will be used in pct.

YMMV, but at 30mg for 6-8 weeks, I'd use more than daa for pct.
Click to expand...

You may not need a full PCT, but DAA alone is def not enough. You should AT LEAST get ammore all-inclusive PCT product and potentially an ai/cort reducer.
 
Yes I agree ,a serm should be used and daa can be supplementary to serm. I used clomid for 4 weeks after my first ostarine cycle and my test level was better then before
 
Day 22

Beginning of Week 4:
30mg Ostarine
Pre workout cocktail + 3 caps thunderbolt

Workout:
Incline DB Press: 85x7, 85x8, 90x3x6 (this felt awesome)
Incline Flye: 30x3x12 (1 min TUT)
EZ Bar Skullcrushers: 70x4x8 (last set did triple drop)
Deadlift: 275x2x6 (was going to go for another set but my back tightened and my quads started spazzing on the last set -walked home like a mummy)

Notes:
Did some electric stimulation last night for my shoulder and it really helped me today on the incline press.
Didn't sleep enough last night and I was little lethargic.
Deadlifts killed me and I really didn't feel good tonight.
To top that off, after my workouts I pooped out a greenish/clay-like color. I looked this up and it could be a result of some liver toxicity.
There are many variables here: ostarine, extremely low fat diet (I don't hit more than 30-35 per day and have gone as low as 15 -this could affect digestibility/absorption), not getting enough greens, not taking a multi everyday, not taking fish oil everyday, extremely high protein + CHO content, not drinking enough water maybe?
I do take 600mg of NAC pre-workout, so I don't really know.
I'm going to monitor this carefully and if my next bowl movement is like that, then I will cease supplementation and go into PCT.
Tonight, my dinner is broccoli, sweet potato, and a turkey cutlet. I also took a cap of NOW Digestive Enzymes with my meal.
I haven't hit 4400 yet today, and I'm not going to.
 
Did some more research since I was freaking out that my liver might be taking a dump.
Long story short, it's not the ostarine, it's this high carb/low fat diet.

I found this study: Invalid Link Removed

The part of relevance:
"Fecal secondary bile acids were significantly lower during the experimental and follow-up diet periods compared with the pre-test diet period."

This would account for an off colored bowel movement.

I didn't log my food tonight, but as i previously mentioned, I ate turkey, broccoli, sweet potato and for fats I had about a bowl of homemade granola (made with oats, pumpkin seeds and sunflower seeds and shaved coconut), so lots of healthy mono+polyunsat fats there.

Going to be hitting my daily fat allotment from here on in.

Edit:
Most likely, my liver has down-regulated/slowed down production of bile since my fat intake has been so low.

Looking over MFP, I only hit 17 yesterday, 31 on sat and 28 on fri. However, throughout the day TODAY I only had about 5-6 grams of fat over the course of 1800 calories.

This means that the food I consumed passed too quickly through my small intestine thus accounting for the odd colored bowl movement.

Anyway, I ate a few poptarts to bring my fat content back up as well so I most likely hit 40 today.
 
The Engineer said:
Did some more research since I was freaking out that my liver might be taking a dump. Long story short, it's not the ostarine, it's this high carb/low fat diet. I found this study: Invalid Link Removed The part of relevance: "Fecal secondary bile acids were significantly lower during the experimental and follow-up diet periods compared with the pre-test diet period." This would account for an off colored bowel movement. I didn't log my food tonight, but as i previously mentioned, I ate turkey, broccoli, sweet potato and for fats I had about a bowl of homemade granola (made with oats, pumpkin seeds and sunflower seeds and shaved coconut), so lots of healthy mono+polyunsat fats there. Going to be hitting my daily fat allotment from here on in. Edit: Most likely, my liver has down-regulated/slowed down production of bile since my fat intake has been so low. Looking over MFP, I only hit 17 yesterday, 31 on sat and 28 on fri. However, throughout the day TODAY I only had about 5-6 grams of fat over the course of 1800 calories. This means that the food I consumed passed too quickly through my small intestine thus accounting for the odd colored bowl movement. Anyway, I ate a few poptarts to bring my fat content back up as well so I most likely hit 40 today.
Click to expand...

Why aren't you hitting your fat mins? It is an essential macro.
 
NoAddedHmones said:
Why aren't you hitting your fat mins? It is an essential macro.
Click to expand...

Correct, sir. The study above had a minimal intake of 46 grams. Me in my infinite wisdom though, "well if 46 gained minimal fat, below that should gain NO fat."

Long story short, BM this morning was normal and yesterday's was probably off due the poor fat content for the first portion of the day.

Ostarine will continue and I will not going to be going that low again.
 
The Engineer said:
Correct, sir. The study above had a minimal intake of 46 grams. Me in my infinite wisdom though, "well if 46 gained minimal fat, below that should gain NO fat."

Long story short, BM this morning was normal and yesterday's was probably off due the poor fat content for the first portion of the day.

Ostarine will continue and I will not going to be going that low again.
Click to expand...

Great!
 
Great info as always. That's very interesting to see that the low fat effected you that fast. I've gone pretty low for significant periods (4+ weeks) without much issue. Must be more related to the super high carbs then just the low fat.
 
booneman77 said:
Great info as always. That's very interesting to see that the low fat effected you that fast. I've gone pretty low for significant periods (4+ weeks) without much issue. Must be more related to the super high carbs then just the low fat.
Click to expand...
Thanks, man. And exactly the case.

I've done PSMFs with UD2 and have never had this issue, so most likely it's the high carb content that exacerbated the issue.

I read that fish oil stimulates bile release, so I'll be taking a cap with every meal.

And for liver health, I'll be bumping up the NAC to an ED dose.

This morning was Proats with a banana and corn flakes; lunch is a full cup of brown jasmine rice with grilled chicken + rib meat.

Total fat content so far: 19 grams
 
Day 25

Update for Wednesday 10/29:
30mg ostarine
Last heavy day
Pre-workout cocktail + 3 caps thunderbolt

Lower back immediately acted up when I started squating so I had to stop, instead did lying leg preses: 6x540, 6x630, 2x6x675 -these felt great, but my back was killing me.
Went on to do 4x6x100 on one-arm db rows with a triple drop set on the last set.
EZ Bar curls - 3x10x80 - triple drop on last set
Finished with machine hack squats - 2x15x225 -by this point I was in a sh1tload of pain and had to call it quits.

Diet is chugging along, BMs are fine, mood is awesome but DOMS are a bitch and half.
 
The Engineer said:
Light Legs:
30mg osta
Pre-workout cocktail
Intra - 2 scoops amino IV (no sugar)
Repped out 630x4x6 on Leg Press, 630x3x20 on Calf Press

Morning weight: 164
This is before my morning poop, so minus this by .5-1lb (if anything). Again, this a lot of water and poop. The real test of how much muscle I gained in these last two weeks will be after depletion next Monday (11/03)

Notes:
For any of you thinking about ostarine, keep your carbs ridiculously high.
Don't be afraid of gaining fat.
In a hypercaloric diet, just keep the fat low, and the prot + cho high.
For fat sources, make sure they're trace fats and try to not get any saturated fats in. This might go against the whole saturated fats are good for test production mentality, but when you're trying to build muscle mass, a full muscle is a happy muscle and it's pretty hard to keep your muscles full without gaining fat if you have a high fat ratio.
Other than that, feeling good and ready to tackle the next week of lifting.
5x5 is next :D
Click to expand...

That goes for like all anabolics. :P
 
Day 26

Off Day:
30mg ostarine - 8:30am
Weight: 170.6lbs - nearly 18 pounds increase in 10 days. Again, a lot of this is water. Plus because Ostarine raises E2, E2 allows the body to hold water. In a way you could say Ostarine is a "wet compound," if used on a bulk with lots of carbs and sodium.
Can't wait for depletion tomorrow morning.
Going back to maintenance calories today with <300g CHO and tomorrow through sunday will be a PSMF.
Lower back is still killing me, but it's not as bad. Hopefully I'll be be able to move around the gym tomorrow morning.
DOMS were/are awful this morning. My legs literally feel like stubborn tree stumps. I had trouble fitting into my jeans it was so bad.
 
Sorry to keep pressing the issue, just getting closer to starting my ostarine cycle. Anyone know if SUP3R by OL will be sufficient pct.

Supplement Facts
Serving Size: 4 Capsules
Servings per Container: 30

Estrogen Blocker

*Androsta-3,5-diene-7,17-dione 50mg *

Prolactin Blocker

*Mucuna Pruriens (std. min. 99% L-Dopa) 250mg *

Natural Testosterone Booster Complex

*Tribulus Terrestris 700mg *

*Magnesium 450mg *

*Zinc Aspartate 35mg *

*Vitamin B6 30mg *

*Horny Goat Weed 300mg *

*Piperine (std. min. 95%) 1.5mg *

*Quercetin 60mg *

Liver Protection Complex

*NAC 150mg *

*Indole-3-carbinol 150mg *
 
The Engineer said:
Update for Wednesday 10/29:
30mg ostarine
Last heavy day
Pre-workout cocktail + 3 caps thunderbolt

Lower back immediately acted up when I started squating so I had to stop, instead did lying leg preses: 6x540, 6x630, 2x6x675 -these felt great, but my back was killing me.
Went on to do 4x6x100 on one-arm db rows with a triple drop set on the last set.
EZ Bar curls - 3x10x80 - triple drop on last set
Finished with machine hack squats - 2x15x225 -by this point I was in a sh1tload of pain and had to call it quits.

Diet is chugging along, BMs are fine, mood is awesome but DOMS are a bitch and half.
Click to expand...

You still crushing like 800+ carbs or are you on your low stretch right now?
 
michael1851 said:
Sorry to keep pressing the issue, just getting closer to starting my ostarine cycle. Anyone know if SUP3R by OL will be sufficient pct.

Supplement Facts
Serving Size: 4 Capsules
Servings per Container: 30

Estrogen Blocker

*Androsta-3,5-diene-7,17-dione 50mg *

Prolactin Blocker

*Mucuna Pruriens (std. min. 99% L-Dopa) 250mg *

Natural Testosterone Booster Complex

*Tribulus Terrestris 700mg *

*Magnesium 450mg *

*Zinc Aspartate 35mg *

*Vitamin B6 30mg *

*Horny Goat Weed 300mg *

*Piperine (std. min. 95%) 1.5mg *

*Quercetin 60mg *

Liver Protection Complex

*NAC 150mg *

*Indole-3-carbinol 150mg *
Click to expand...

Its a good product but your questions totally depends on your cycle. If you did a very light/short cycle (say 15mg or less for 4-6weeks) you could prob get away with just that 20mg+ for anything longer then 6 weeks and you should most likely use a serm since you will probably experience some shutdown.
 
Swolbraham said:
i wonder the doms of ARA + Osta
Click to expand...

I'd think they should be pretty nasty as the ARA would increase inflammation and the pumps/glycogen storage from the osta (as well as the strength) should amount to more then average muscle damage. I'd be surprised if you weren't sore as hell the day after. The osta might significantly speed recovery though so doms might be more severe but shorter lived. Just my extrapolation.
 
michael1851 said:
Sorry to keep pressing the issue, just getting closer to starting my ostarine cycle. Anyone know if SUP3R by OL will be sufficient pct.

Supplement Facts
Serving Size: 4 Capsules
Servings per Container: 30

Estrogen Blocker

*Androsta-3,5-diene-7,17-dione 50mg *

Prolactin Blocker

*Mucuna Pruriens (std. min. 99% L-Dopa) 250mg *

Natural Testosterone Booster Complex

*Tribulus Terrestris 700mg *

*Magnesium 450mg *

*Zinc Aspartate 35mg *

*Vitamin B6 30mg *

*Horny Goat Weed 300mg *

*Piperine (std. min. 95%) 1.5mg *

*Quercetin 60mg *

Liver Protection Complex

*NAC 150mg *

*Indole-3-carbinol 150mg *
Click to expand...

If you're doing 30mg at 6-8 weeks, I'd run a little more stringent PCT just to be safe.

booneman77 said:
You still crushing like 800+ carbs or are you on your low stretch right now?
Click to expand...

Except for the little hiccup earlier this week with the green toilet monsters, I've been 800-900 grams of CHO +/- 50-100 grams of fiber.

Today, my carbs were only at breakfast and the rest of the day will be protein + fats.

cjdesmit said:
Water weight or not that's crazy! Do you look/feel bloated?
Click to expand...

In terms of bloatedness: face isn't puffy at all. I am retaining water around my midsection but I woke up with slight abs this morning -around a 4 pack. I only slept about 6 hours last night. Had I slept more, I probably would've woken up drier. Other than that, I don't feel bloated, I just feel bigger which helps tremendously in the gym. That plus the added aggression from the ostarine and it makes for killer workouts.

Swolbraham said:
i wonder the doms of ARA + Osta
Click to expand...

booneman77 said:
I'd think they should be pretty nasty as the ARA would increase inflammation and the pumps/glycogen storage from the osta (as well as the strength) should amount to more then average muscle damage. I'd be surprised if you weren't sore as hell the day after. The osta might significantly speed recovery though so doms might be more severe but shorter lived. Just my extrapolation.
Click to expand...

This X2. I think it might be more painful, but I don't know if there would be any increased muscle from the ArA. I'm definitely going to be using in PCT though to keep strength up.
 
booneman77 said:
Its a good product but your questions totally depends on your cycle. If you did a very light/short cycle (say 15mg or less for 4-6weeks) you could prob get away with just that 20mg+ for anything longer then 6 weeks and you should most likely use a serm since you will probably experience some shutdown.
Click to expand...

Looking at 20mg for 4 weeks. Trying to squeeze the most gains with minimum shutdown, obviously. I am deployed and a serm would be hard to come by.
 
michael1851 said:
Looking at 20mg for 4 weeks. Trying to squeeze the most gains with minimum shutdown, obviously. I am deployed and a serm would be hard to come by.
Click to expand...

4 weeks is really short... not sure you'll see too much in that time frame.
 
michael1851 said:
Looking at 20mg for 4 weeks. Trying to squeeze the most gains with minimum shutdown, obviously. I am deployed and a serm would be hard to come by.
Click to expand...

TBH, I don't think you'll see much at 20mg for 4 weeks.

My previous run was similar to that (only I pulsed it), and I only saw moderate strength increases + aggression, but nothing in terms of muscle.

If this is for a cut, then yeah, you could cut pretty drastically while retaining muscle. That's what I'm trying to show here when I do depletion workouts. Then again, any anabolic agent will suffice for a cut...
 
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