The pufferfish plan. My updated 18 week plan of action.
I though I’d turn my 18 week plan into a post on here as well since so many of you took so much time out of your day to offer me feedback and advice. I appreciate everyone who tried to drum some sensibility into my thick skull and to encourage me to go about things in a sensible and healthy way. I have always been hopelessly stubborn and prone to falling victim to the dunning Kruger Effect, so it is no surprise to me that it happened again. So I’ve decided on a more moderate (But not too moderate) approach for the time being.
Quick update, due to a few changes I’ve made since last Friday I’ve seen some changes come to fruition, I’ve been able to cut 8-10 lbs of water weight off from my last weight in, so I’m now looking smaller but leaner. I now weight 179 on the nose. I didn’t bother to count all the seasoning I use since the calories where negligible and I’m a a bulk, so (upon my audit) it turns out I was eating almost 4000mg of sodium a day! (Yikes) My potassium came in at 1500ish, I’ve changed the ratios to 2500 mg sodium and 4000 mg potassium by using more skim milk/no salt, and using less seasoning ( I use to heap it on). I also started taking my 12.5 mg of exemestane with my omega 3 eggs instead on when I wake up which is 45 minutes before hand and probably reduced it’s bio-availability due to the lack of dietary fat present at administration. (I have a few updated photos below, sadly I lost size across the board, but I also in my humble opinion look to be closer to 18% body fat instead of 20%, so I view that as a neutral development.
I’ve decided that I’m going to run a 6 week mini cut to improve my insulin sensitivity, I also plan on running Berberine at 500 mgs 3x a day to try to improve my insulin sensitivity as much as possible. On the cut, carbs will be me mostly limited to the 6 hour window of 7 A.M. - 1:00 P.M. only trace amounts afterwards. I plan on adding Gatorade with EAAs intra workout to improve recovery and most of my other carbs will be pre and post workout to aid in recovery. I also wanted to use this as an opportunity to give my body a break so I am going to run my TRT at only 40mgx3 (120mg a week) M’W’F sub q with a slin pin. If that gets annoying I will just go back to 2x a week intra muscular, just wanted to see if splitting up the dose would save from from having to use exemestane to control estrogen. The deficit will be ran at a modest 500 KCAL so that I have don’t hopefully don't loose any LBM, protein will be ran at 200 grams, carbs will be 200 on workout days and 100 on off days the rest of the calories are allocated to healthy fats.
During the cut I am going to focus on getting my workout protocol where I want it to be. So far I have it pegged down at 18 quality sets per body part per week.
It’d look (as listed below) with Saturday and Sunday being recovery days. Abs are every day in the form of light core work with my morning stretches. Cardio is every day as well. I also do vacuums now to hopefully bring my waist in a bit and to improve the strength of the transverse abdominal muscle wall, I definitely don’t feel like I'm doing them correctly and afterwards I have to stretch by belly so I don’t keep holding it in, which makes me breath shallowly.
Monday- Lower chest, shoulders, triceps, and calves.
Tuesday- Back width, biceps, quads, hamstrings, glutes, traps, neck, and forearms.
Wednesday Recovery day.
Thursday- Upper chest, shoulders, triceps, and calves.
Friday- Back density, biceps, quads, hamstrings, gluts, traps, neck, and forearms.
On the completion of the mini cut I plan on running another bread and butter 500mg a week(from the start) test cycle for 12 weeks and 12.5 mg of Mk-677 again since my last 8 week course of it went very well. I don’t feel like adding in orals would be helpful at this stage due to me still being a newer trainee (weaker connective tissue) I don’t want to push my luck with putting on to much strength to quickly. Which orals are known to do, also I don’t want my lipids to be crashed down and remain suppressed throughout the 12 week cycle. I am going to have a shadow trainer for the mini cut to help me get the form down, he’ll be posing as just a buddy helping his knuckle head friend figure stuff out. I am going to use a suction cup mounting bracket to use a cheap touch screen pad with wireless headphones to beam John Meadows into our ears so that the trainer and I can both perfect our form in real time(He can’t look like my trainer so he’ll have to train too and I’ll have to help him). (Mountain dog will be right there in the gym with us, how inspiring and wonderful!) Lol, on YouTube of course. I might keep the trainer for part of the bulk phase too if I still feel behind on my technique. Althou I like to eventually find a real gym buddy to workout with, but right now I am little if any use to anyone as training partner but other newbs. (Not productive to train with them since both of us would be incompetent.) My macros on the bulk will 50% carbs, 220 protein, and the rest of the calories allocated to healthy fats, my calories will be at at 750 KCAL surplus 6 days a week with a cheat day every Friday (Up to 2000ish calorie surplus acceptable if desired{probably will go by how the waist/gains are going}). Will be running the adaptive TDEE spreadsheet and update MFP every other week or so.
For plastic surgery I ordered a teeth whiting kit. If that doesn't work there is a place down the road who offers that service, I am getting my wisdom teeth pulled in September so that will free me up to get my teeth straitened. That takes awhile so no other plastic surgery for me anytime soon, either ears or jawline augmentation. I know jack **** all about fashion, so I’m going to hire a cool popular girl from the local college (If I can manage not to scare them away every-time, lol) to help me get the “**** boy” look down. Or at least help me find clothes that don’t make me stand out as a completely clueless dork and maximize me sex appeal, lol. By the way, I lied. There is no such thing as quick anything with me. My apologies I have always been the biggest motor mouth in the world once I get going. And sadly for anyone who I know on the Internet, I can type almost as fast as I can talk, if not faster. (People who know me learn to take note and sometimes admit to being careful not to bring up any of my hobbies or interests in order to keep their sanity, lol.)
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