PES Summer Shred! --- AnaBeta Elite/Erase Pro/AlphaT2/DAA --- w/extras!
- Thread starter Natestreo
- Start date
Natestreo
Active member
I opted to continue with the refeed today. Body is feeling better. Getting ready to have my last meal of the day soon.
I'm afraid I'm going to have to discontinue the LeanGains style of dieting. I will not be working the same schedule each day at work and while at work I won't be guaranteed to have lunch at the same time each day.
This will cause too many issues to do LeanGains style dieting. I have dieted the typical multiple small meals per day style for a couple years and had good success. But I prefer LeanGains from my short experience with it.
I'm going to have to start hitting the gym at different times of the days, too.
I would like to continue lifting faster. And will continue trying not to eat after 7pm or so, as I believe this is beneficial to fat loss. I haven't decided if I will eat 3 meals per day or how I will do it. Either way, I will track my calories and foods will not change.
This will help me with managing my time between golf and bodybuilding, which was a goal of mine this summer. I will no longer be pressured to be at the gym each day at a particular time or make sure ive eaten by a certain time to meet my diet. While I enjoy the schedule, it does tamper with other aspects of my life at times.
Advice greatly appreciated everyone!
I'm afraid I'm going to have to discontinue the LeanGains style of dieting. I will not be working the same schedule each day at work and while at work I won't be guaranteed to have lunch at the same time each day.
This will cause too many issues to do LeanGains style dieting. I have dieted the typical multiple small meals per day style for a couple years and had good success. But I prefer LeanGains from my short experience with it.
I'm going to have to start hitting the gym at different times of the days, too.
I would like to continue lifting faster. And will continue trying not to eat after 7pm or so, as I believe this is beneficial to fat loss. I haven't decided if I will eat 3 meals per day or how I will do it. Either way, I will track my calories and foods will not change.
This will help me with managing my time between golf and bodybuilding, which was a goal of mine this summer. I will no longer be pressured to be at the gym each day at a particular time or make sure ive eaten by a certain time to meet my diet. While I enjoy the schedule, it does tamper with other aspects of my life at times.
Advice greatly appreciated everyone!
jrc23
New member
Hey, keep up the good work!! Just a thought but rather than abandon the Leangains style of dieting/fasting, why not stick with it and just let your feeding window float? Keep your window at 8 hours but don't stress too much on when it starts, just make sure once once you start it you can get your next meal(s) in within the next 8 hours. Even Berkhan has mentioned not stressing too much if your window shifts a little from day to day. If anything it should keep your body from "adjusting" to the routine. Also I wouldn't worry too much about eating after 7pm...recent studies have shown that it doesn't necessarily promote fat loss not to eat after 7pm...actually the opposite. I would however keep your carb intake very low if eating after 7pm. Just my $.02...Good luck!
Natestreo
Active member
jrc23 said:
This is good advice, too.
I had wondered if it would make that big of a difference to let my eating window vary from day to day or not.
The biggest issue that I would have with this would be on days that I work morning shifts I would be lifting later into the evening and would be consuming my large post workout meal too late in the day for me to be comfortable. I dont want to consume 60% of my calories later in the evening.
Natestreo
Active member
I like the idea of a carb cycling diet so much that I am going to go ahead and commit to beginning this. I have to be up at 5am to get ready for work, so I don't have time tonight to design my plan.
Suggestions on how you designed your plan would be appreciated, Bean5er.
I will sit down tomorrow after work and design my plan and will implement it ASAP.
Tomorrow I will eat within my macros and just roll with it. No timing to worry about. I will even go ahead and do a low carb day tomorrow, knowing that in my plan I will probably do a low carb day on shoulders and arms days.
Today's diet will not be posted. It would be infinitely long. I consumed somewhere around 4K calories. Most all of which were clean, besides a small bag of peanut m&m's I treated myself to. My body feels much better!
I get off work at 1 and will practice golf, then head to the gym for a shoulders workout!
Just remembered I haven't posted training for today, either. Won't have time tonight. It'll be a double update tomorrow!
Suggestions on how you designed your plan would be appreciated, Bean5er.
I will sit down tomorrow after work and design my plan and will implement it ASAP.
Tomorrow I will eat within my macros and just roll with it. No timing to worry about. I will even go ahead and do a low carb day tomorrow, knowing that in my plan I will probably do a low carb day on shoulders and arms days.
Today's diet will not be posted. It would be infinitely long. I consumed somewhere around 4K calories. Most all of which were clean, besides a small bag of peanut m&m's I treated myself to. My body feels much better!
I get off work at 1 and will practice golf, then head to the gym for a shoulders workout!
Just remembered I haven't posted training for today, either. Won't have time tonight. It'll be a double update tomorrow!
Natestreo
Active member
Everyone, I apologize for being a day late on posting my workout for Monday, 5/21/12. This was a chest workout. Weighed in at 183lbs, weight still staying down from the drop in water weight. Mirror is aproving more and more each day!
At this point I had been on Alpha T2 for either 2 or 3 days, cant remember. I am experiencing literally no hunger. Focus is increased. I REALLY like this combo of AT2 and MS. This is likely to be my new "go to" fat burning stack. I would HIGHLY recommend this stack!
Training:
Incline DB Press: 40x12, 50x10, 60x8, 70x8
Decline DB Press: " "
Flat DB Press: " "
Barbell Bench: 135x12, 185x10, 225x8, 245x8
Barbell Bench Wide Grip: N/A
DB Fly: 30x12, 40x10
Cable Crossover: 40x12, 6010, 45x20
Dips (Failure): 20
Pushups (Failure): 22
Training was really good. Had a nice pump in my chest. I was very focused throughout the workout, probably because the stimulant effect of MS. My strength was increased today for some reason, I cant think of why this would be. I did bench press on the smith machine after I learned that my gym has a smith machine with a 45lb bar, this is the first of these I've ever seen. This allowed me to not deal with the akward size of the regular bench cages and also allowed me to push myself harder without a spotter. Notice the increased weight as compared to the last few weeks!
Diet: Chose to do a refeed on this day. Body had been very fatigued, especially the legs.
Not going to post each meal, way to much stuff. Each food was clean calories besides a bag of peanut M&M's I treated myself to.
Calories: about 4k
Conclusion: I felt really good after the workout and the refeed. Body definitely needed it. I like the effects of 5 AE, I can definitely tell the difference in 4 to 5 caps per day, wishing now that I had switched to 5 caps per day quite a while ago. I think this is my sweet spot for the AE. I have taken more than 5 before and saw no extra benefit.
As mentioned above, AT2 and MS stack is straight up killing it. Im trying to consume several cups of coffee around the proximities of when I dose this to assist the stack. Almost trying to mimic an EC stack.
At this point I had been on Alpha T2 for either 2 or 3 days, cant remember. I am experiencing literally no hunger. Focus is increased. I REALLY like this combo of AT2 and MS. This is likely to be my new "go to" fat burning stack. I would HIGHLY recommend this stack!
Training:
Incline DB Press: 40x12, 50x10, 60x8, 70x8
Decline DB Press: " "
Flat DB Press: " "
Barbell Bench: 135x12, 185x10, 225x8, 245x8
Barbell Bench Wide Grip: N/A
DB Fly: 30x12, 40x10
Cable Crossover: 40x12, 6010, 45x20
Dips (Failure): 20
Pushups (Failure): 22
Training was really good. Had a nice pump in my chest. I was very focused throughout the workout, probably because the stimulant effect of MS. My strength was increased today for some reason, I cant think of why this would be. I did bench press on the smith machine after I learned that my gym has a smith machine with a 45lb bar, this is the first of these I've ever seen. This allowed me to not deal with the akward size of the regular bench cages and also allowed me to push myself harder without a spotter. Notice the increased weight as compared to the last few weeks!
Diet: Chose to do a refeed on this day. Body had been very fatigued, especially the legs.
Not going to post each meal, way to much stuff. Each food was clean calories besides a bag of peanut M&M's I treated myself to.
Calories: about 4k
Conclusion: I felt really good after the workout and the refeed. Body definitely needed it. I like the effects of 5 AE, I can definitely tell the difference in 4 to 5 caps per day, wishing now that I had switched to 5 caps per day quite a while ago. I think this is my sweet spot for the AE. I have taken more than 5 before and saw no extra benefit.
As mentioned above, AT2 and MS stack is straight up killing it. Im trying to consume several cups of coffee around the proximities of when I dose this to assist the stack. Almost trying to mimic an EC stack.
Natestreo
Active member
Today was a shoulders day. I tried to follow a lowish carb day, just winged it as I went along. Worked from 6-1 today and didnt have much time to rest while at work. Outside work that kept me active, blessing in disguise, right?! Got to the gym at about 3:30. Had 2 smaller meals before going to the gym. Much, much different working out without being fasted. This was the first time in a while!
Weighed in at 190. Holding a crap ton of water from the refeed yesterday. It'll shed off throughout the week, though! Even with the water weight I wa very defined, even in the stomach. Abs looked better at 190 than they ever have, even with water on water on water covering them.
Training:
Military Press: 95x12, 105x10, 185x8, 205x8, 225x6
Leverage Shoulder Press: 40x15, 60x15, 80x10, 100x10, 120x7
Cable Rope Rear Delt Rows: 30x15, 50x15, 50x15, 50x15
Smith Machine Upright Row: N/A (Finger injury)
DB Front Raise: 25x12, 35x10, 50x8
DB Side Raise: 20x burnout
Training went well. Vascularity was stupid high today. This is probably due to the increased glycogen level from the refeed day yesterday as well as the fact that I am no longer training fasted because of schedule changes. Strength was up as a result, too.
Diet:
Meal 1: 3 egg whites, feta cheese crumbles
180 calories, 4g carb, 8g fat, 22g protein
Meal 2: 2 scoops protein, 8oz greek yogurt, 2tbsp peanut butter, 10oz skim milk
Calories: 662, Carb: 37, Fat: 21, Protein: 84
Meal 3: 2 scoops protein, 1 banana, 16oz greek yogurt, 2tbsp peanut butter, 8oz skim milk
calories: 886, Carb: 73, Fat: 21, Protein: 105
Daily Total:
Calories: 1728, Carb: 114, Fat: 50, Protein: 211
Had to wing the diet a bit. Explanation to come in the next post.
Weighed in at 190. Holding a crap ton of water from the refeed yesterday. It'll shed off throughout the week, though! Even with the water weight I wa very defined, even in the stomach. Abs looked better at 190 than they ever have, even with water on water on water covering them.
Training:
Military Press: 95x12, 105x10, 185x8, 205x8, 225x6
Leverage Shoulder Press: 40x15, 60x15, 80x10, 100x10, 120x7
Cable Rope Rear Delt Rows: 30x15, 50x15, 50x15, 50x15
Smith Machine Upright Row: N/A (Finger injury)
DB Front Raise: 25x12, 35x10, 50x8
DB Side Raise: 20x burnout
Training went well. Vascularity was stupid high today. This is probably due to the increased glycogen level from the refeed day yesterday as well as the fact that I am no longer training fasted because of schedule changes. Strength was up as a result, too.
Diet:
Meal 1: 3 egg whites, feta cheese crumbles
180 calories, 4g carb, 8g fat, 22g protein
Meal 2: 2 scoops protein, 8oz greek yogurt, 2tbsp peanut butter, 10oz skim milk
Calories: 662, Carb: 37, Fat: 21, Protein: 84
Meal 3: 2 scoops protein, 1 banana, 16oz greek yogurt, 2tbsp peanut butter, 8oz skim milk
calories: 886, Carb: 73, Fat: 21, Protein: 105
Daily Total:
Calories: 1728, Carb: 114, Fat: 50, Protein: 211
Had to wing the diet a bit. Explanation to come in the next post.
Natestreo
Active member
I have been doing LeanGains style dieting for the last 3 months or so and have had a very positive experience with it. I enjoy the fasted workouts and the meal sizes that come with this style of dieting, especially the large post workout meal. I would highly recommend trying this diet out for yourselves to see how your body responds to it. I always had success with the typical 6 meals per day style of dieting but thought that I would give LeanGains a chance after researching it for a while. Needless to say, I was eventually sold on the idea and my theories about dieting have been greatly influenced my Martin's well thought out dieting plan.
Due to a recent change in schedule as a result of work I will no longer be able to do LeanGains. I have never done a carb cycling program but thought that I would like to give it a chance. Especially because I am currently at a low bodyfat percentage and am trying to get that last bit of fat off of my abs. Carb cycling has a lot of claims that it is effective for someone in my shoes, why not give it a try?
Invalid Link Removed
Due to a recent change in schedule as a result of work I will no longer be able to do LeanGains. I have never done a carb cycling program but thought that I would like to give it a chance. Especially because I am currently at a low bodyfat percentage and am trying to get that last bit of fat off of my abs. Carb cycling has a lot of claims that it is effective for someone in my shoes, why not give it a try?
Invalid Link Removed
Natestreo
Active member
You running that 110% high carb day bro?! This dude be on another level!
Idk how its gonna work! Haha
Natestreo
Active member
Getting super busy lately!
The entire day went by and I didnt even realize I hadnt posted my training and diet for today. Ill make sure to get this updated tomorrow. Sorry!
I gotta say real fast... AT2 + MS + Caffeine = i've been sweating balls all day. Im pumped to see the end results of this!
The entire day went by and I didnt even realize I hadnt posted my training and diet for today. Ill make sure to get this updated tomorrow. Sorry!
I gotta say real fast... AT2 + MS + Caffeine = i've been sweating balls all day. Im pumped to see the end results of this!
Natestreo
Active member
Alrighty....this is going to be a large pos because im currently 2 days behind! I managed nearly 6 weeks or more without missing a day and now i've missed 2 out of the last 3 days! Work and other responsibilities have been keeping me very busy. To be honest, I probably had time to update last night but simply could not find the motivation to do so, just starting to get worn out from being so busy. Busy is good, though!
Wednesday - Back training
Training:
Deadlift: 135x12, 225x 10, 315x8, 315x3, 405x1
Wide Grip Pullup: 10, 10, 8
Chin-ups: 10, 10, 10
Wide Grip Lat Pulldown: 100x12, 120x10
Training went well. Very tired from the deadlifting. As im sitting here typing I can feel soreness in my back, definitely pushed those muscles!
Diet: 1963 calories, 212 carb, 24 fat, 234 protein
Diet was good. Im definitely messing up with this whole carb cycling thing. I hope to have it straightened out by the beginning of next week. Specifically, meal timing is throwing me off pretty bad. Im used to the lean gains style of consuming all of my calories in a 8 hour window. Doing that with a carb cycling program has me consuming all of my calories too early in the day and then struggling. Going to have to learn to adjust a bit!
Also, im going to start posting only the daily totals for diet.
Conclusion: Wasnt a bad day. Felt good and had improved strength. Going to take some time to adjust to the new diet, though.
Wednesday - Back training
Training:
Deadlift: 135x12, 225x 10, 315x8, 315x3, 405x1
Wide Grip Pullup: 10, 10, 8
Chin-ups: 10, 10, 10
Wide Grip Lat Pulldown: 100x12, 120x10
Training went well. Very tired from the deadlifting. As im sitting here typing I can feel soreness in my back, definitely pushed those muscles!
Diet: 1963 calories, 212 carb, 24 fat, 234 protein
Diet was good. Im definitely messing up with this whole carb cycling thing. I hope to have it straightened out by the beginning of next week. Specifically, meal timing is throwing me off pretty bad. Im used to the lean gains style of consuming all of my calories in a 8 hour window. Doing that with a carb cycling program has me consuming all of my calories too early in the day and then struggling. Going to have to learn to adjust a bit!
Also, im going to start posting only the daily totals for diet.
Conclusion: Wasnt a bad day. Felt good and had improved strength. Going to take some time to adjust to the new diet, though.
Natestreo
Active member
Thursday - Arms
Arm training is one of my favorites. I love the pumps! Weighed in at 186.5, holding some water but definition was still solid. I can tell that my abs have become significantly better since the beginning of this log. I cant wait to drop some water weight and take some pics for yall!
Training:
EZ Bar Curls: 50x10, 60x12, 70x8, 90x6
Close Grip Barbell Bench Press: 95x10, 135x12, 185x8, 225x6
Incline DB Curl: 25x12, 35x10, 25x8
Skull Crushers: 50x12, 70x10, 100x5
Hamer Curl: 25x12, 30x10, 15x burnout
Dips (failure): 31
Cardio: 200 calories, stairmaster
Diet: 3195 calories, 289 carb, 99 fat, 258 protein
Diet was TERRIBLE. At about 8pm I started hardcore craving food. I had consumed all of my calories at around 5pm and my body didnt agree. This is a good example of getting my calories too early in the day and then miserably failing for the day with my diet. Im learning that i'm not as disciplined as I would like to be, but rather I operate well when I plan ahead and have a schedule. Without a regular eating schedule i'm struggling a bit with my diet. Hoping to get this taken care of soon.
Conclusion: Gotta work on that diet!
Arm training is one of my favorites. I love the pumps! Weighed in at 186.5, holding some water but definition was still solid. I can tell that my abs have become significantly better since the beginning of this log. I cant wait to drop some water weight and take some pics for yall!
Training:
EZ Bar Curls: 50x10, 60x12, 70x8, 90x6
Close Grip Barbell Bench Press: 95x10, 135x12, 185x8, 225x6
Incline DB Curl: 25x12, 35x10, 25x8
Skull Crushers: 50x12, 70x10, 100x5
Hamer Curl: 25x12, 30x10, 15x burnout
Dips (failure): 31
Cardio: 200 calories, stairmaster
Diet: 3195 calories, 289 carb, 99 fat, 258 protein
Diet was TERRIBLE. At about 8pm I started hardcore craving food. I had consumed all of my calories at around 5pm and my body didnt agree. This is a good example of getting my calories too early in the day and then miserably failing for the day with my diet. Im learning that i'm not as disciplined as I would like to be, but rather I operate well when I plan ahead and have a schedule. Without a regular eating schedule i'm struggling a bit with my diet. Hoping to get this taken care of soon.
Conclusion: Gotta work on that diet!
Natestreo
Active member
Friday - Rest day - No carb day
No training today. Just some thoughts on todays diet: today is supposed to be a no carb day. I am going to do my best to consume as little calories as possible today AND tomorrow. I will not train legs tomorrow, either, because of the diet change. I know this isnt advisable, but I feel like eating at as low as calories as possible will help me to "reset" so to speak and let me start fresh with my diet on Sunday already being carb depleted. I need to get myself on a schedule!
Also, i've been watching my cardio slip slowly. Im noticing good visual results from this stack of products, but I feel like i've started to slack a bit. I cant let myself decide that i've already succeeded and start slacking on cardio. Im going to have to step this up.
I want BIG results. I can already tell from looking in the mirror that I have good results, but I want BIG results. The combo of AE, AT2, MS, Caffeine.....I think this will give me BIG results. Throw in a 2 week on and 2 week off clen cycle with MS and caffeine in the 2 week off periods...BIG results, again.
I have all the tools for the job. I just need to STEP IT UP.
So, today and tomorro I'm going to try and reset myself and get prepared to start my diet strong on Sunday. Going to step up the cardio. Going to watch the results get even better.
No excuses.
No training today. Just some thoughts on todays diet: today is supposed to be a no carb day. I am going to do my best to consume as little calories as possible today AND tomorrow. I will not train legs tomorrow, either, because of the diet change. I know this isnt advisable, but I feel like eating at as low as calories as possible will help me to "reset" so to speak and let me start fresh with my diet on Sunday already being carb depleted. I need to get myself on a schedule!
Also, i've been watching my cardio slip slowly. Im noticing good visual results from this stack of products, but I feel like i've started to slack a bit. I cant let myself decide that i've already succeeded and start slacking on cardio. Im going to have to step this up.
I want BIG results. I can already tell from looking in the mirror that I have good results, but I want BIG results. The combo of AE, AT2, MS, Caffeine.....I think this will give me BIG results. Throw in a 2 week on and 2 week off clen cycle with MS and caffeine in the 2 week off periods...BIG results, again.
I have all the tools for the job. I just need to STEP IT UP.
So, today and tomorro I'm going to try and reset myself and get prepared to start my diet strong on Sunday. Going to step up the cardio. Going to watch the results get even better.
No excuses.
bean5er
Well-known member
Just my two cents but you are not eating **** for veggies bro, to me they are huge, great source of fiber, they help keep me full and they help properly digest the protein you take in. I crave food all the time I'm a fatty at heart bro but I've found by having at least 1.5 cups of veggies with 4-5 meals has been huge. I like most of mine raw like green beans peppers salad with oil and vinegar, to cook broccoli Brussel sprouts and even cooked green beans. Just a though from a guy whose been carb cycling for over a year consistently oh and nothing has touched my appetite suppression like AAv2. Good luck. I can give you and example of what my daily diet looks like if you want!
Natestreo
Active member
Yes. It's not realistic to expect a truly zero carb day, in my opinion. A lot of things have trace amounts of carbs.
Those 60g would come from fibrous veggies, few carbs in my protein powder, little bit in some f my fat sources.
What is your opinion on that? Do you think I could lower it even more? I'm definitely game to try!
Those 60g would come from fibrous veggies, few carbs in my protein powder, little bit in some f my fat sources.
What is your opinion on that? Do you think I could lower it even more? I'm definitely game to try!
CPennington
New member
bdcc said:
60 seems like its almost as low as you could realistically go maybe 40 or 50 at the lowest. Can't keep them out entirely, theirs gonna be a little in everything, gonna add up.
Natestreo
Active member
The carbs on no carbs will be entirely fibrous vegetables, as was Bean5er's suggestion as well. Good looking out!
Natestreo
Active member
Okay....this is about to be a perfect example of how much I think things through and hopefully an example of how much I truly care about what i'm doing here. I fully intend on succeeding and I am willing to do things that will help me in doing so. Operating on as consistent of a schedule as possible as well as having a plan to execute on any day is one step I can take to assist myself in succeeding.
I am being forced to work one of three different work shifts, as indicated by the below images. This makes it difficult to follow my past eating and workout schedule and as a result I am doing this. I have planned ahead of time as best as I could my meal timings as well as my workouts. Hopefully, this will allow me to begin operating on a better schedule and will help me to succeed. I operate best on a schedule!
With that said, I have tweaked my diet, again, uding the advice that I was given in the last few posts as well as other posts. Thanks to everyone who has been helping. And please, continue to critique.
I have removed the title of "no carb" and replaced it with "low carb", as this is more accurate. I have adjusted the amount of carbs on the "low carb" day, reduced them by 20. These will all be fibrous veggies and I dont think they can be lowered further. Also, adjusted the name of "low carb" to "moderate carb" in cooperation of the first name change.
Attached are pictures that will hopefully let everyone know what my plan is. Im sorry if these are difficult to view.
Diet Macros:
Invalid Link Removed
Meal Planning/Totals:
Invalid Link Removed
Invalid Link Removed
I am being forced to work one of three different work shifts, as indicated by the below images. This makes it difficult to follow my past eating and workout schedule and as a result I am doing this. I have planned ahead of time as best as I could my meal timings as well as my workouts. Hopefully, this will allow me to begin operating on a better schedule and will help me to succeed. I operate best on a schedule!
With that said, I have tweaked my diet, again, uding the advice that I was given in the last few posts as well as other posts. Thanks to everyone who has been helping. And please, continue to critique.
I have removed the title of "no carb" and replaced it with "low carb", as this is more accurate. I have adjusted the amount of carbs on the "low carb" day, reduced them by 20. These will all be fibrous veggies and I dont think they can be lowered further. Also, adjusted the name of "low carb" to "moderate carb" in cooperation of the first name change.
Attached are pictures that will hopefully let everyone know what my plan is. Im sorry if these are difficult to view.
Diet Macros:
Invalid Link Removed
Meal Planning/Totals:
Invalid Link Removed
Invalid Link Removed
Last edited:
Natestreo
Active member
I deviated from my plan I established last night, I went ahead and followed a high carb day and did leg training after work. I will post updates tomorrow. I dont feel like typing it all out after sitting here doing math on the above posts for what felt like foreveeeerrrrrr
Hope yall understand!
Hope yall understand!
CJ_Xfit89
Board Sponsor
Some people may still have their 1 meal with carbs for day like brekky or post w/o but definitely dropping all starch and sugars for a few days week is great for switching to a true fat burning mode.
There is a phrase that has been used. "fat will not burn without the presence of carbohydrates".
Wtf does this mean y'all?
There is a phrase that has been used. "fat will not burn without the presence of carbohydrates".
Wtf does this mean y'all?
bdcc
Legend
What does the 60g comprise of specifically?
Natestreo
Active member
runner_79 said:
I've never heard that phrase before. But, I notice that I'm usually much hungrier and my stomach is churning more on high carb days. Even being only 3-4 days into the diet I have noticed this.
It could be the AE, too. I increased the dosage to 5 caps. It has a much stronger effect on me at 5 caps compared to 4.
Natestreo
Active member
Okay, yesterday was legs day. Also was a high carb day. Weighed in at a watery 190.5 lbs .... not real happy about it, either.
Training:
Squats: 135x12, 225x8, 225x7, 135x10
Leg Press: 450x12, 540x10, 630x8, 720x4
Lying Leg Curls: 55x12, 95x10, 125x8
Leg Extensions: 55x12, 95x10, 125x10
Calf Raise: 55x20, 95x15
Cardio: N/A ... Leg day
Training went well. Had a nice pump in my legs, especially my hamstrings. I have been anting to target my hamstrings as I feel my quads dominate them currently. Not a lot to report, training went well! Strength is noticeably increased since I am no longer working out on an empty stomach.
Diet:
High Carb day. This was before the change shown in the pics above.
Calories: 2068, Carb: 200, Fat: 33, Protein: 247
Diet went well. I was hungry almost all day, though. Definitely much different than LeanGains style for some reason.
Conclusion:
Things are going well. Still showing good progress in the mirror. I would like to update the pics but I am waiting until I drop the excessive amount of water I am holding. I am finding that AnaBeta Elite is MUCH stronger for me when dosed at 5 caps per day. Hunger effects are very noticeable almost every day as opposed to only occasionally when dosed at 4 caps per day. I wish I would have dosed it this way a while back!
Training:
Squats: 135x12, 225x8, 225x7, 135x10
Leg Press: 450x12, 540x10, 630x8, 720x4
Lying Leg Curls: 55x12, 95x10, 125x8
Leg Extensions: 55x12, 95x10, 125x10
Calf Raise: 55x20, 95x15
Cardio: N/A ... Leg day
Training went well. Had a nice pump in my legs, especially my hamstrings. I have been anting to target my hamstrings as I feel my quads dominate them currently. Not a lot to report, training went well! Strength is noticeably increased since I am no longer working out on an empty stomach.
Diet:
High Carb day. This was before the change shown in the pics above.
Calories: 2068, Carb: 200, Fat: 33, Protein: 247
Diet went well. I was hungry almost all day, though. Definitely much different than LeanGains style for some reason.
Conclusion:
Things are going well. Still showing good progress in the mirror. I would like to update the pics but I am waiting until I drop the excessive amount of water I am holding. I am finding that AnaBeta Elite is MUCH stronger for me when dosed at 5 caps per day. Hunger effects are very noticeable almost every day as opposed to only occasionally when dosed at 4 caps per day. I wish I would have dosed it this way a while back!
Natestreo
Active member
Today is a rest day, no training. Also is a low carb day.
Diet:
Calories: 1617, Carb: 45, Fat: 37, Protein: 262
Basically made a giant tub of chicken with some marinara sauce for carbs and parmesan cheese for fat. The remainder of the carbs today is coming from string beans, lettuce, and a few carrots.
Hunger is stupid high today. Im wondering what in the world is the difference in the hunger levels compared to LeanGains? I was incredibly hungry all day yesterday, especially after a meal. Yesterday was a high carb day, I would have normally felt very satisfied on that amount of food. I did increase the dosage to 5 caps per day with AE, this definitely is at least a portion of the hunger.
Stomach is constantly growling and rolling around. Something has to be going on in there. Maybe my fat is melting away? (=
Slamming coffee and water inbetween meals to hold off hunger. I will prevail!
Diet:
Calories: 1617, Carb: 45, Fat: 37, Protein: 262
Basically made a giant tub of chicken with some marinara sauce for carbs and parmesan cheese for fat. The remainder of the carbs today is coming from string beans, lettuce, and a few carrots.
Hunger is stupid high today. Im wondering what in the world is the difference in the hunger levels compared to LeanGains? I was incredibly hungry all day yesterday, especially after a meal. Yesterday was a high carb day, I would have normally felt very satisfied on that amount of food. I did increase the dosage to 5 caps per day with AE, this definitely is at least a portion of the hunger.
Stomach is constantly growling and rolling around. Something has to be going on in there. Maybe my fat is melting away? (=
Slamming coffee and water inbetween meals to hold off hunger. I will prevail!
Natestreo
Active member
runner_79 said:I would, on a rest day, only veggies, protein at 1g/lb and the rest is fats. Fats way too low bruz. Need that hormonal pathway to aid in all the metabolic processes
Get a variety or gets from grass fed beef, fowl and fish oils, coconut oil, butter and
Fish oils
I will normally have more fats than I had today. I believe my layout calls for something around 50g... I didn't account for protein from sources other than the chicken and as a result I messed up the macros a bit for today.
Peanut butter = my favorite form of fat
Bought a 4lb tub today!
bean5er
Well-known member
Natestreo said:
No it's the high carb days! I'm the same damn way I actually dread my high days cause I know those days test my discipline the most, I don't get it but my low days I'm in a zone feel great wash cravings aways by chugging water no prob but those high carb days scare me lol
Natestreo
Active member
Thanks a bunch for the feedback dude. Today has been so much easier than the high carb day was yesterday. Glad I'm not the only person experiencing those effects from the high carb days! Makes me feel much better.
I certainly hope I adjust. It's SOOOO exhausting to try and plan food for the next day side I have no idea what each days macros are for each meal yet. I feel like I've spent 90% of the day in the kitchen.
Then to decipher the certain carb day in combination with my work schedule.. Just adds to the aggravation. I miss LeanGains! )=
This better work REALLY REALLY well!
I certainly hope I adjust. It's SOOOO exhausting to try and plan food for the next day side I have no idea what each days macros are for each meal yet. I feel like I've spent 90% of the day in the kitchen.
Then to decipher the certain carb day in combination with my work schedule.. Just adds to the aggravation. I miss LeanGains! )=
This better work REALLY REALLY well!
bean5er
Well-known member
Haha yes I know after a while it gets easier. I usually cook/prep on Sundays for a couple hours then I'm good till weds/thurs I'll cook a little bit more. I portion and package all foods up on those days then I just grab my tubs in the morning and I'm off. All the guys at work laugh at my 18 can beer cooler full of food and my gallon water jug and scratch their heads as to why I'm not fat?!! Lol love it.
Natestreo
Active member
bean5er said:
I wish I could still cook ahead for the week. I don't have refrigerator space to do so. I'm forced to keep things frozen and to buy things that are to be refrigerated in small quantities. I'm living with a family here in Cali, they only gave me a small amount of fridge space. So basically I cook all my foods for the next day at night or at some point through the day and I'm running back and forth to the grocery store like its my job. It's getting time consuming to keep up with. Especially with 50+ hours of work a week, working out and maintaining my golf game. Ahhh!
Natestreo
Active member
About to head to the gym! Yesterday's frustration has paid off, I've practically nailed my diet today!
Training update:
I think I'm going to continue with the 300 calories did interval training on the heavier lift days (Chest, Back) but begin to do 500 calories of interval training on days like Arms and Shoulders, possibly even on one of my off days. This will add an additional 4-600 calories per week deficit. Should help to break through the bit of a plateau I've been experiencing.
Training update:
I think I'm going to continue with the 300 calories did interval training on the heavier lift days (Chest, Back) but begin to do 500 calories of interval training on days like Arms and Shoulders, possibly even on one of my off days. This will add an additional 4-600 calories per week deficit. Should help to break through the bit of a plateau I've been experiencing.
Natestreo
Active member
Today was a moderate carb day, chest training. Who doesnt love to train chest? Heres the scoop!
Weighed in at 187lb around 4:00pm. At this point I had consumed everything besides my post workout meal. 187lbs showed definite water holding, but nothing over the top.
Training
Incline DB Press: 50x12, 60x10, 70x8, 75x8
Decline DB Press: 50x12, 60x10, 70x8
Flat DB Press: 60x12, 60x10
Barbell Bench Press: 135x12, 225x8, 225x8, 225x8, 135x25
Barbell Bench (Wide Grip): 135x10, 185x8, 135x10
DB Fly: N/A
Dips (Failure): N/A
Pushups (Failure): N/A
Cardio: N/A
Training was good...at least what I managed to do. The gym unexpectedly closed in the middle of my workout in observation of todays holiday. I can respect the observation of the holiday, the men and women who have served our country deserve the acknowledgement of their day (they deserve it every day, to be perfectly honest). However, since I was not expecting this to happen I wasnt hurrying through my workout and didnt get everything done. I had a massive chest pump going from weight training and didnt miss anything super important, although my last 2 movements were compound movements and I would have liked to at least got them in. The biggest disappointment was not getting cardio done. Just as I wanted to make an attempt to start getting cardio completed more often and at higher volume, this happens. Gotta roll with it sometimes, I guess. I tried to do some jogging outside but my knees gave out after about 100 yards, its ridiculous. I'll try and do some additional cardio tomorrow If possible. In all reality, my legs are still sore from Saturdays leg workout and cardio was going to be a struggle. Struggle or not, I want to reach my goals...and I know cardio is a large part of doing so.
Diet:
Let me start off by saying that this diet is much more complicated for me right now, at least until I start to get into the routine of it. And it also makes me feel much different. Specifically, i'm borderline starving inbetween meals. I miss the larger portions of LeanGains. I've been told via this thread that my body should adjust in a week or so, I certainly hope so! Im pounding coffee throughout the day to curb hunger. Even the DIRTY fat burning stack I have going on right now isnt curbing my appetite with this diet. Appetite was non-existent on LeanGains.
I am finding (as I have already done this tonight in anticipation of tomorow) that planning my meals the night before is allowing me to get VERY close to my planned macros for that particular day and is also alleviating some of the stress of not knowing what meal and quantity of foods im supposed to have at what times. If I wasnt planning ahead the night before I would pretty much be guessing and would d e f i n i t e l y be messing it up each day. So, I will continue to do this until otherwise.
Also, I am currently trying to consume all of my calories inbetween 5am-6pm on a normal day. As late as 9pm on days I have to close. I am almost getting a small fasting period going on by doing this. Not sure if it is doing anything, definitely not as effective as LeanGains...but I thought that it wouldnt hurt to get my calories in by a certain time every day if possible in hopes that it would provide a similar effect, even to a small degree.
Meal 1 (breakfast) : Celery, 50g Isolate Protein, 2tbsp Natty peanut butter, fish oil, fiber gummies (yummy)
Meal 2 (lunch): celery, 8oz chicken, 2tbsp natty pb
Meal 3 (pre-workout): apple, 8oz chicken
Meal 4 (post-workout): apple, 50g Isolate protein, 2tbsp natty pb
Totals: ..... Calories: 1811, Carb: 91, Fat: 64, Protein: 221
Absolutely nailed the diet macros today. Proud of myself! It feels good to prevail despite having to overcome adversity. Not much else to report other than the fact that I accomplished the diet for today...and tomorrow I have the diet dialed in within 1g of a certain macro!
Conclusion: Other than the slight setback from the gym closing, today was an incredible day. God has blessed me beyond anything that I can ever deserve and I am truly thankful. My job is going fantastic and i'm still managing to find time for golf while maintaining my bodybuilding training and diet....life is good!
Supplement Update: I havent updated on my dosing schedule for each day in quite a while. Thought I would update for anyone who might have joined late or someone who was just curious.
AM: 1xAE, 2xAT2, 1xMS, 1x200mg Caffeine, 2x Fish Oil, 2x Fiber Supplement (5g)
Mid-Day: 1xAE, 1xMS, 1x200mg Caffeine, 2x Fiber Supplement (5g), 2xCalcium, 2xMSM/Chondroitin
Pre-Workout: 1xAE, 2 scoop Con-Cret, 1x single serve packet C4
Post-Workout:2xAE
Sometimes the dosage for the Calcium and the MSM/Chondroitin vary, as long as I consume them I dont quite care when. I am really liking the spread out dosage of the AE at 5 caps per day. The difference in 5 caps compared to 4 caps per day is a big deal, to me. 4 caps per day was providing results but wasnt something that I could actually feel, 5 caps per day is allowing me to feel the effects on a daily basis. I still hold to the idea that Con-Cret is over hyped and Im not impressed. Im looking forward to getting Kre-Alkalyn again (though not the SciFit version I used with success in the past, as Mr. Cooper mentioned to me that SciFit had got into trouble with a false ingredient in their supposed "Kre-Alkalyn"). C4 seems to be working still, i've never had to increase the dosage to anything more than 1 single serving packet. I recently picked up the fiber supplement to aid in digestion of the protein, I had been reccomended this and thought it was worth a shot. Too early to tell with it. AT2 and MS continue to impress me, especially with the caffeine from the caffeine tabs and coffee that I drink each day.
Im D Y I N G to use my Clen. I wanna run it so bad that it isnt funny. I actually emptid my AT2 and AE bottles to see how much longer I had with each...2 weeks in case you were wondering! Then the fun starts! Im super excited to use EP and DAA after my clen....i've heard some pretty hefty claims from the EP and DAA stack. After a lengthy period of being strength deprived I cannot wait to see how it will effect me. I always love the hardening effects of EP, also. I hope to be pretty lean by the time that portion of my log comes around, the hardening effects hould be fun to see at that point!
Pictures update: I want to post pics of 2 weeks into AT2 and AE (also added the MS and Caffeine about a week ago). Im waiting until tomorrow to take them, hoping that the low carb day will help me push out water and show the increased abdominal definition i've been mentioning. The carb cycling diet is making my water weight harder to manage, so I might have to take pics and live with how they look. I really wanted to be holding very little water so as to show the true progress i've made (or think i've made).
Thanks to everyone who has been participating. Loving it!
Weighed in at 187lb around 4:00pm. At this point I had consumed everything besides my post workout meal. 187lbs showed definite water holding, but nothing over the top.
Training
Incline DB Press: 50x12, 60x10, 70x8, 75x8
Decline DB Press: 50x12, 60x10, 70x8
Flat DB Press: 60x12, 60x10
Barbell Bench Press: 135x12, 225x8, 225x8, 225x8, 135x25
Barbell Bench (Wide Grip): 135x10, 185x8, 135x10
DB Fly: N/A
Dips (Failure): N/A
Pushups (Failure): N/A
Cardio: N/A
Training was good...at least what I managed to do. The gym unexpectedly closed in the middle of my workout in observation of todays holiday. I can respect the observation of the holiday, the men and women who have served our country deserve the acknowledgement of their day (they deserve it every day, to be perfectly honest). However, since I was not expecting this to happen I wasnt hurrying through my workout and didnt get everything done. I had a massive chest pump going from weight training and didnt miss anything super important, although my last 2 movements were compound movements and I would have liked to at least got them in. The biggest disappointment was not getting cardio done. Just as I wanted to make an attempt to start getting cardio completed more often and at higher volume, this happens. Gotta roll with it sometimes, I guess. I tried to do some jogging outside but my knees gave out after about 100 yards, its ridiculous. I'll try and do some additional cardio tomorrow If possible. In all reality, my legs are still sore from Saturdays leg workout and cardio was going to be a struggle. Struggle or not, I want to reach my goals...and I know cardio is a large part of doing so.
Diet:
Let me start off by saying that this diet is much more complicated for me right now, at least until I start to get into the routine of it. And it also makes me feel much different. Specifically, i'm borderline starving inbetween meals. I miss the larger portions of LeanGains. I've been told via this thread that my body should adjust in a week or so, I certainly hope so! Im pounding coffee throughout the day to curb hunger. Even the DIRTY fat burning stack I have going on right now isnt curbing my appetite with this diet. Appetite was non-existent on LeanGains.
I am finding (as I have already done this tonight in anticipation of tomorow) that planning my meals the night before is allowing me to get VERY close to my planned macros for that particular day and is also alleviating some of the stress of not knowing what meal and quantity of foods im supposed to have at what times. If I wasnt planning ahead the night before I would pretty much be guessing and would d e f i n i t e l y be messing it up each day. So, I will continue to do this until otherwise.
Also, I am currently trying to consume all of my calories inbetween 5am-6pm on a normal day. As late as 9pm on days I have to close. I am almost getting a small fasting period going on by doing this. Not sure if it is doing anything, definitely not as effective as LeanGains...but I thought that it wouldnt hurt to get my calories in by a certain time every day if possible in hopes that it would provide a similar effect, even to a small degree.
Meal 1 (breakfast) : Celery, 50g Isolate Protein, 2tbsp Natty peanut butter, fish oil, fiber gummies (yummy)
Meal 2 (lunch): celery, 8oz chicken, 2tbsp natty pb
Meal 3 (pre-workout): apple, 8oz chicken
Meal 4 (post-workout): apple, 50g Isolate protein, 2tbsp natty pb
Totals: ..... Calories: 1811, Carb: 91, Fat: 64, Protein: 221
Absolutely nailed the diet macros today. Proud of myself! It feels good to prevail despite having to overcome adversity. Not much else to report other than the fact that I accomplished the diet for today...and tomorrow I have the diet dialed in within 1g of a certain macro!
Conclusion: Other than the slight setback from the gym closing, today was an incredible day. God has blessed me beyond anything that I can ever deserve and I am truly thankful. My job is going fantastic and i'm still managing to find time for golf while maintaining my bodybuilding training and diet....life is good!
Supplement Update: I havent updated on my dosing schedule for each day in quite a while. Thought I would update for anyone who might have joined late or someone who was just curious.
AM: 1xAE, 2xAT2, 1xMS, 1x200mg Caffeine, 2x Fish Oil, 2x Fiber Supplement (5g)
Mid-Day: 1xAE, 1xMS, 1x200mg Caffeine, 2x Fiber Supplement (5g), 2xCalcium, 2xMSM/Chondroitin
Pre-Workout: 1xAE, 2 scoop Con-Cret, 1x single serve packet C4
Post-Workout:2xAE
Sometimes the dosage for the Calcium and the MSM/Chondroitin vary, as long as I consume them I dont quite care when. I am really liking the spread out dosage of the AE at 5 caps per day. The difference in 5 caps compared to 4 caps per day is a big deal, to me. 4 caps per day was providing results but wasnt something that I could actually feel, 5 caps per day is allowing me to feel the effects on a daily basis. I still hold to the idea that Con-Cret is over hyped and Im not impressed. Im looking forward to getting Kre-Alkalyn again (though not the SciFit version I used with success in the past, as Mr. Cooper mentioned to me that SciFit had got into trouble with a false ingredient in their supposed "Kre-Alkalyn"). C4 seems to be working still, i've never had to increase the dosage to anything more than 1 single serving packet. I recently picked up the fiber supplement to aid in digestion of the protein, I had been reccomended this and thought it was worth a shot. Too early to tell with it. AT2 and MS continue to impress me, especially with the caffeine from the caffeine tabs and coffee that I drink each day.
Im D Y I N G to use my Clen. I wanna run it so bad that it isnt funny. I actually emptid my AT2 and AE bottles to see how much longer I had with each...2 weeks in case you were wondering! Then the fun starts! Im super excited to use EP and DAA after my clen....i've heard some pretty hefty claims from the EP and DAA stack. After a lengthy period of being strength deprived I cannot wait to see how it will effect me. I always love the hardening effects of EP, also. I hope to be pretty lean by the time that portion of my log comes around, the hardening effects hould be fun to see at that point!
Pictures update: I want to post pics of 2 weeks into AT2 and AE (also added the MS and Caffeine about a week ago). Im waiting until tomorrow to take them, hoping that the low carb day will help me push out water and show the increased abdominal definition i've been mentioning. The carb cycling diet is making my water weight harder to manage, so I might have to take pics and live with how they look. I really wanted to be holding very little water so as to show the true progress i've made (or think i've made).
Thanks to everyone who has been participating. Loving it!