Putting Epitome to the test!
- Thread starter WeaponX1984
- Start date
WeaponX1984
Member
This week in Review
here were my workouts for the week
Monday- Low Carb
Flat DB Bench Press- 4x 8-12
bent over BB Row- 4x 8-12
Incline BB Bench Press w/ Tbar Row- 3x8-12
H.s. High Row w/ Decline Iso Press- 4x8-12
31 minute run
5 minutes in sauna
Tuesday- Low Carb
Behind the neck shoudler presses- 4x8-12
Cable Lat Raises w/ Face Pulls- 3x8-12
Reverse Incline DB fly w/ standing Y Raises- 3x8-12
BB Shrug w/Standing DB lat raises- 3x8-12
Wide Grip Upright Rows 3x 8-12
Iso-Lat Shoudler Press- 3x8-12
31 minute run
5 minute sauna
Wednesday- Medium Carb
Seated Leg extension- 3x8-12
Lying leg curl- 3x8-12
Squat- 5x 5-10
Hack Squat- 3x12
Thursday- Low Carb
Rope Pressdowns w/ straight bar curl- 15,12,10,10,8 (drop)
Close-grip BP - 12,10,10,8 (double drop)
Preacher Curl- 12,10,10,8 (double drop)
Concentration curl- 12,10,8
Skull Crushers 12,10,8
30 minutes on the elliptical (5 warm up, 5 cool down, 20 minutes intervals [15-45])
15 minutes in sauna
Friday- Low Carb
Flat DB Press w/ DB pullovers- 4x8-12
Incline BB press 2/ tbar row- 3x8-12
Hammer Strength Iso low row- 4x8-12
Iso Decline Press- 4x8-12
23 minutes on elliptical (5 warm up, 3 cool down, 15 minute intervals)
15 minutes in sauna
here were my workouts for the week
Monday- Low Carb
Flat DB Bench Press- 4x 8-12
bent over BB Row- 4x 8-12
Incline BB Bench Press w/ Tbar Row- 3x8-12
H.s. High Row w/ Decline Iso Press- 4x8-12
31 minute run
5 minutes in sauna
Tuesday- Low Carb
Behind the neck shoudler presses- 4x8-12
Cable Lat Raises w/ Face Pulls- 3x8-12
Reverse Incline DB fly w/ standing Y Raises- 3x8-12
BB Shrug w/Standing DB lat raises- 3x8-12
Wide Grip Upright Rows 3x 8-12
Iso-Lat Shoudler Press- 3x8-12
31 minute run
5 minute sauna
Wednesday- Medium Carb
Seated Leg extension- 3x8-12
Lying leg curl- 3x8-12
Squat- 5x 5-10
Hack Squat- 3x12
Thursday- Low Carb
Rope Pressdowns w/ straight bar curl- 15,12,10,10,8 (drop)
Close-grip BP - 12,10,10,8 (double drop)
Preacher Curl- 12,10,10,8 (double drop)
Concentration curl- 12,10,8
Skull Crushers 12,10,8
30 minutes on the elliptical (5 warm up, 5 cool down, 20 minutes intervals [15-45])
15 minutes in sauna
Friday- Low Carb
Flat DB Press w/ DB pullovers- 4x8-12
Incline BB press 2/ tbar row- 3x8-12
Hammer Strength Iso low row- 4x8-12
Iso Decline Press- 4x8-12
23 minutes on elliptical (5 warm up, 3 cool down, 15 minute intervals)
15 minutes in sauna
WeaponX1984
Member
Thanks! That is actually the biggest bench mark in my opinion, it is really hard for me to look and see progress, but when others point it out to you without asking I think that goes a much longer way, I will upload the pictures shortly, I dont think they show much difference but I also wasnt expecting this to be a hydroxycut or lipozene commercial or whatever else they throw crazy ass pictures all around
WeaponX1984
Member
WeaponX1984
Member
Yeah I thought so, I was happy, thanks for checking in
Yeah it has been great, no doubt
WeaponX1984
Member
Thanks for the encouragement! I hope to keep it up, yeah Im fine with taking my time getting there as long as I do! Ive had enough of the yo-yo dieting, Im definitely working my ass off...
Geoforce
Well-known member
That's the ticket. I know the battle. If you slip just don't fall off all the way. Jump right back at it.
WeaponX1984
Member
Here is a weird observation, I have been carb cycling and have noticed that the days I introduce more carbs I am VERY sluggish, almost like I want to do nothing those days, any thoughts?
Geoforce
Well-known member
How's your sodium intake on lower carb days?
Geoforce
Well-known member
This also what type of levels are we talking about? Tell us a bit about how your carb cycling is setup and if you've ever done anything like you're doing.
WeaponX1984
Member
My sodium is usually between 1500-2000 mg/day
WeaponX1984
Member
My low carbs are usually 30-60g or less. Medium carbs 60g-100g and high carb over 100g
I have been going LC-LC-MC-LC-LC-HC-MC
There is the big jump on Saturday morning, that usually drains me, maybe its the difference?
WeaponX1984
Member
I I have tried a variety of different diets, straight carb cycling, CKD, Keto diets, IIFYM, a number of different things, never had too much success unless I went severely low calorie and then I would lose the weight but could not sustain any type of energy.
I have found my low carb days while on Epitome I feel much better than my high carb days. The high carb days have also been a struggle to put the food away
I have found my low carb days while on Epitome I feel much better than my high carb days. The high carb days have also been a struggle to put the food away
WeaponX1984
Member
I can try to add in No Carb days as well if it may be beneficial..
WeaponX1984
Member
Just to check in I've been keeping it up, the weekend kind of derailed my plans, but I'm readjusting and moving forward, I will do a 2 week update just so I'm not making everyone crazy with the constant updates
The constants remain the same, suppressed appetite, easier to feel full when eating...
I have not made any changes to the diet yet but that may be coming too, i may either try to lower my carb macros on my cycle or add in a lower day, not really sure
The constants remain the same, suppressed appetite, easier to feel full when eating...
I have not made any changes to the diet yet but that may be coming too, i may either try to lower my carb macros on my cycle or add in a lower day, not really sure
MidwestBeast
Legend
30-60g is pretty close to no carb as it is.
Even when I'd do keto, I could end up near that amount just from the few I'd pick up in nuts, veggies, etc. Never seemed to derail things vs. going a literal goose egg for carbs (i.e. eating only meats and fats without even trace carbs in them).
And FWIW, I did a lot of similar stuff in years past (even my high carb days were like 150g). Now a high carb day for me is like 400g (sometimes higher). I got better results from actually driving them high on the days they were meant to be high vs. still keeping them moderately low.
Even when I'd do keto, I could end up near that amount just from the few I'd pick up in nuts, veggies, etc. Never seemed to derail things vs. going a literal goose egg for carbs (i.e. eating only meats and fats without even trace carbs in them).
And FWIW, I did a lot of similar stuff in years past (even my high carb days were like 150g). Now a high carb day for me is like 400g (sometimes higher). I got better results from actually driving them high on the days they were meant to be high vs. still keeping them moderately low.
WeaponX1984
Member
I would agree, it is hard to find foods that have only some low carbs...
Geoforce
Well-known member
I wouldn't sweat the small stuff. Just keep your low carb days as low as possible and don't worry about the trace carbs you may get.
WeaponX1984
Member
Thanks, I might try to give that a shot and see what happens, maybe have just a straight up refers on Saturdays or something and try to keep it clean... 400g carbs seems near impossible with epitome haha
WeaponX1984
Member
Yeah, it's been consistent, just might have to drop some of the calories again, I'll do an update next week again. I'm noticing a definite recomp vs just a straight deflated weight drop
WeaponX1984
Member
Update
I know that its been awhile. I havent had much new to report, I need to do an update with pictures and measurements (Its coming, I PROMISE). I am now about done my 2nd bottle of Eptiome (5 days ;eft) and I have absolutely NO complaints! I feel like this stuff has helped tremendously.
I do have a few bottles left to continue the journey. I also ordered some of the Brite betas to add to this so I will continue this log instead of starting a new one.
My diet has been consistent, I havent noticed a crazy drop in appetite as much as I had previously, but it is still there, I need to remind myself to eat periodically and the cravings havent been there at all.
My allergies have been killing me, which has made the past few days a chore to get through workouts but Im pushing through and staying strong. Thanks for hanging in there everyone, Im still looking for big things coming up...
As a side note, I took a weekend trip last weekend and was able to stay relatively safe, I enjoyed the vacation and let myself enjoy some of the foods but did not go crazy, I even got a run on the beach during the weekend, normally I wouldve ate everything in sight so I can say that is a definite benefit to having epitome going...
I know that its been awhile. I havent had much new to report, I need to do an update with pictures and measurements (Its coming, I PROMISE). I am now about done my 2nd bottle of Eptiome (5 days ;eft) and I have absolutely NO complaints! I feel like this stuff has helped tremendously.
I do have a few bottles left to continue the journey. I also ordered some of the Brite betas to add to this so I will continue this log instead of starting a new one.
My diet has been consistent, I havent noticed a crazy drop in appetite as much as I had previously, but it is still there, I need to remind myself to eat periodically and the cravings havent been there at all.
My allergies have been killing me, which has made the past few days a chore to get through workouts but Im pushing through and staying strong. Thanks for hanging in there everyone, Im still looking for big things coming up...
As a side note, I took a weekend trip last weekend and was able to stay relatively safe, I enjoyed the vacation and let myself enjoy some of the foods but did not go crazy, I even got a run on the beach during the weekend, normally I wouldve ate everything in sight so I can say that is a definite benefit to having epitome going...
thebigt
Legend
waiting for that update....
other than significant appetite reduction what else have you noticed?
starting weight and current weight?
keep on trucking man, i am really pulling for you!!!
WeaponX1984
Member
Tomorrow morning I'm going to do my update with a new round of pictures and measurements, I usually keep it around the same day in my cycle
Biggest effects are the appetite, recomp and the sweat...i feel like I live in it, and with the summer coming it will only get worse...
I am also using Myo synergy and that made me sweat before too but it's different on this. I also noticed that I can function perfectly normal on the low carb days as opposed to the old keto diets that had lethargy and headaches...i actually get lethargic on carb up days
No negative sides to date unless the appetite control is a problem for you.. I am honestly really pleased
thebigt
Legend
lol....appetite control is my problem!!!!
WeaponX1984
Member
Well if your higher bf then I would say this would be a big help, I am probably over 30%, and it has helped curb the appetite...
Some of the low bf guys said it made them hungrier I believe, can't remember exactly...
I did the measurements this morning and will update later on, hitting the gym now...
thebigt
Legend
i am in the 15-20% range, but i couldn't imagine hunger getting any worse, lol. but i use up plenty of cals at my job, not counting workouts.
WeaponX1984
Member
Results after bottle 2 (nearly gone)
Starting Measurements - These were taken 3/22
Weight- 230.0
Circumference
Rt Arm- 15.75
Left Arm- 15.5
Waist-42.5
Hips- 40
Glute- 43.5
Rt Calf- 16.5
Lt Calf- 16
Chest/Back (Nipple)-46
Neck-15.25
Measurements Today
Weight- 221.0 (down 9 lbs)
Circumference (down a total of 8.25 inches)
Rt Arm 14.75 (down 1 inch)
Lt Arm 14.5 (down 1 inch)
Waist - 41 (down 1.5 inches)
Hips- 39 (down 1 inch)
Glute- 42 (down 1.5 inches)
Rt Calve- 16 (down 0.5 inch)
Lt Calve- 16 (no change)
Chest/Back (nipple)- 43.5 (down 2.5 inches)
Neck- 16 (up 0.75 inches)
So for about 2 months ive lost a net of 8.25 inches and 9 lbs... I just totaled the difference and holy ****... and I have actually felt stronger going that way, I have noticed some strength increases, I am consistently benching the 100 lb dumbbells (unfortunately thats how high the dbs in the gym go) and Ive felt more comfortable deadlifting and bench pressing without a a spotter (lifting partner bailed)
After putting it all together Im thrilled and excited to continue...
Starting Measurements - These were taken 3/22
Weight- 230.0
Circumference
Rt Arm- 15.75
Left Arm- 15.5
Waist-42.5
Hips- 40
Glute- 43.5
Rt Calf- 16.5
Lt Calf- 16
Chest/Back (Nipple)-46
Neck-15.25
Measurements Today
Weight- 221.0 (down 9 lbs)
Circumference (down a total of 8.25 inches)
Rt Arm 14.75 (down 1 inch)
Lt Arm 14.5 (down 1 inch)
Waist - 41 (down 1.5 inches)
Hips- 39 (down 1 inch)
Glute- 42 (down 1.5 inches)
Rt Calve- 16 (down 0.5 inch)
Lt Calve- 16 (no change)
Chest/Back (nipple)- 43.5 (down 2.5 inches)
Neck- 16 (up 0.75 inches)
So for about 2 months ive lost a net of 8.25 inches and 9 lbs... I just totaled the difference and holy ****... and I have actually felt stronger going that way, I have noticed some strength increases, I am consistently benching the 100 lb dumbbells (unfortunately thats how high the dbs in the gym go) and Ive felt more comfortable deadlifting and bench pressing without a a spotter (lifting partner bailed)
After putting it all together Im thrilled and excited to continue...
WeaponX1984
Member
Well I would say the feedback looks like your gonna be on the border but as you can see, Ive had some pretty significant results here so far, now Ill be adding in Brite v2 whenever Dsade sends it out lol
Good luck with getting down, I know how hard im working but for the first time the hard work is showing some actual results instead of keeping me consistent, I love it
thebigt
Legend
8.25 inches and 9lbs in 2 months is not earth shattering, but considering that you have incorporated resistance training into your regimen you are also adding muscle!!! and that is significant, imo!!!
with dieting alone you might have lost even more weight, but look even more flabbier than before!!!
Geoforce
Well-known member
Awesome results. Getting stronger as well. You're losing fat and increasing muscle. This is going to make your fat loss run even easier as you recomp. Awesome job, keep putting that work in and taking the steady approach. You're an inspiration!
WeaponX1984
Member
Yeah its definitely no lipozene, zantrak or beach body commercial haha, but thank you.
Seriously though that's significant for me, everyone in my family isnheavy, I'm also fighting genetics. I also had two weekends where my diet wasn't spot on and it's very hard for me to lose weight......and I'm not done
WeaponX1984
Member
Thank you! I'm definitely busting my ass and just making positive changes, thanks for following along..
thebigt
Legend
don't get me wrong, i think slow and steady is the way to go-plus you will be more likely to maintain the loss....i just didn't want to give you the big head where you become complacent and lose motivation!!!! i really want to see you succeed!!!
WeaponX1984
Member
I got you, I'm definitely not getting a big head, now if I can get myself under 200 lbs I'll start to feel pretty good until then I'll have my head down grindin,
Thanks for following along
thebigt
Legend
you are the man....!!!!!!!!!:beerchug:
WeaponX1984
Member
I've been slumbering a little bit with the log, but I haven't given up, still pushing along, I'm gonna kick it back into high gear soon...
I've picked up one of the mega-strafes and I'm going to increase my dosage, I'm hoping that will help this recomp/cut along too..
For an update even while cutting I have managed to accomplish 3 consecutive chin ups (couldn't do one before), barely missed a 405 deadlift and am nearly up to running 30 minutes straight (3 miles)... Right now I've been doing 25 minutes 3xweek....
I'm feeling pretty good and your motivation has helped all along.. I'm going to go throw down some strafe and hit the sack, but just keep an eye out, I'll be back shortly!
I've picked up one of the mega-strafes and I'm going to increase my dosage, I'm hoping that will help this recomp/cut along too..
For an update even while cutting I have managed to accomplish 3 consecutive chin ups (couldn't do one before), barely missed a 405 deadlift and am nearly up to running 30 minutes straight (3 miles)... Right now I've been doing 25 minutes 3xweek....
I'm feeling pretty good and your motivation has helped all along.. I'm going to go throw down some strafe and hit the sack, but just keep an eye out, I'll be back shortly!
MidwestBeast
Legend
Congrats on the improvements, man!
WeaponX1984
Member
Thank you, I know it's nothing earth shattering, but bit by bit I'm just plugging away
WeaponX1984
Member
I figured I would add to the log my experience from tonight....
I found a bottle of the old dcp capsules and have added it to my stack for now, that alone has made me feel like I've had hot flashes during the day, it's kind of crazy how I'm randomly sweating at work, I think some of the people at work think I'm on drugs lol
And I don't have any type of preworkout so I added the 3 dcp with agmatine, and I was lifting arms so I added in some eviscerate, holy **** it was insane
Arm day then a 28 minute run, tried to go in the sauna and couldn't do it, the sweat was insane and the pump from eviscerate/atmatine was insane, felt like I wouldn't even be able to wipe afterward lol...
I found a bottle of the old dcp capsules and have added it to my stack for now, that alone has made me feel like I've had hot flashes during the day, it's kind of crazy how I'm randomly sweating at work, I think some of the people at work think I'm on drugs lol
And I don't have any type of preworkout so I added the 3 dcp with agmatine, and I was lifting arms so I added in some eviscerate, holy **** it was insane
Arm day then a 28 minute run, tried to go in the sauna and couldn't do it, the sweat was insane and the pump from eviscerate/atmatine was insane, felt like I wouldn't even be able to wipe afterward lol...
Ginandtonic
Member
Any appetite suppression with Epitome?
WeaponX1984
Member
A ton, that was one of the main side effects, on weekend days there were times I had to remind myself to eat, if I am not in the habit it makes it easy to forget to eat...
Sweat, appetite and weight loss, as you can see I'm on the heavier spectrum from others who said it made them hungrier...great results so far for me
taman6886
Well-known member
Dude is straight up killing it!
WeaponX1984
Member
Thank you, definitely working on it
WeaponX1984
Member
I'm trying...a little at a time