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Schwellington trims down before his next bulk

Dude im starting day 5 also and I have no ****, I don't even remember last time I **** lmfao. This is not good, o well huh ill probably drop another lb when I do lol

That's alot of just protein shakes too why not eat some chicken or something, I know making food is not fun though.

Keep up the good work bro, most I cheated was one tootsie roll lol im doing pretty well. My appetite has been so suppressed its awesome!!!
 
I finally pooped today. I try to get half my protein from whole foods. I'm a college student so supplementing a quarter of my protein intake from whey is good for me to keep some coin in my pocket. Today was good going to lift tomorrow I just can't stay away
 
so when i did the math for 2400cal a day, 65-35-5 i got this

1560cal fat - 173g
840cal pro - 210g
120cal carb - 30g

if thats the number your shooting for your protein is too high right? and i think PVL is right....everything im reading says we need to incoorperate working out into the BMR equation. which means my cal intake should be around 2400, this is 400 deficient from my BMR. yours should be higher at your bodyweight, correct? too little and we dont lose, which i think why most of us get stuck at 12-14%
 
? I didn't eat that much protein I don't think lemme check again brotha

My typical goals are 300g protein (1200 calls) 150 grams fat (1350 cal) putting me at 2550 calories a day. I'm not active at all aside from gym and cardio in the evening. I will be waiting tables though when school starts back.

I would say to maintain my current weight I would need to eat about 2700 calories a day .

I'm actually starting to lean out very nicely and I think in about three weeks time I will drop about 2-2.5 % bf
 
**** i messed up math anyway i did 65, 35, 5 lol thats 105%

anyway i just thought maybe 100g over was alot, you also left out carb cals thats a 100 there too. actually i read theres different % you can do it i guess, like 45,45,10...

glad to hear your slimming up, im just getting the hang of this ketosis lol been learning alot for sure. keep it up!!!
 
Back was epic eac set was ss with triceps.
Warmup and minor stretches.(5min)
Barbell rows 205x7x7x7 ss tricep rope pull down 100 x8x8x8
Tbar rows 100x7x7x6 ss with skull crushers 80x8x8x6
Lay pull downs wide grip 185x6 175x5x5 ss with dips

So I weighed myself at the gym one scale said 217 the other said 236 considering I started keto at about 222 I'm guessing the 217 is much more accurate
 
Did some low impact cardio tonight. I have finally found what works for me keto all the way I can clearly see my abs when I flex I'm leaner harder an fuller.
I want to have a refeed day tomorrow as its leg day but I mAy hold off another two or three days
 
Today was good, did chest focused mainly on flys with minor presses each set was ss with biceps

Later I went and walked for 26 minutes with a thirty pound pack on then boxed for five minutes right afterwords

Good day
 
Taking the day off- I was out til 3 am last night - I don't drink and haven touched any drugs in almost five years but I still went out with some close friends and slutted around.
Diet will be at 2100 calories today as I'm not doing any cardio to
Tomorrow it will be bumped back up to 2550 with leg session in the morning and cardio in the evening. Picked up two tubs of xtend from nutra planet as they are on sale for 9 bucks!
 
thats a good deal, shipping to overseas kills me so i cant order from them lol. i bought me some more goodies too, let hit it hard bro!!!
 
Pics will be up in two days I got three more weeks lets see if I can do it
 
schwellington said:
Taking the day off- I was out til 3 am last night - I don't drink and haven touched any drugs in almost five years but I still went out with some close friends and slutted around.
Diet will be at 2100 calories today as I'm not doing any cardio to
Tomorrow it will be bumped back up to 2550 with leg session in the morning and cardio in the evening. Picked up two tubs of xtend from nutra planet as they are on sale for 9 bucks!
Click to expand...

Man all the xtend from nutra is GONE!

Im overseas as well though so ordering from nutra is a very costly transaction.

Good to hear you are getting leaner! I wish I could lean out lol. Keep killing it man!
 
schwellington said:
Pics will be up in two days I got three more weeks lets see if I can do it
Click to expand...

your not gonna just stop right if you dont hit your goal, i plan of cutting till i get there lol no matter if it takes me 3 more months of trial and error lmao
 
No I wont stop **** no lol GOING to hit 10% this time around


Going to do back today my lower back is feeling good and strong so I'm going to do some dead lifts. Last time I did em I was pulling 405 for six reps but I had my straps- I don't know I will see what I can muster up


Later in the evening will be a 35 minute low impact cardio session each set of back will be set with triceps
 
Back/triceps was good-

got a good sweat going on- before I post up the workout-im going to see the doctor tomorrow to get started on TRT will probably be on 150mgs/wk or so which is fine. this way i can blast and cruise :)

back- warmup
deads 385x6, 315x6, 225x8 (was going light today) ss with skullcrushers 90lbsx8x8x8

wide grip pulups(body weight) x8x8x7 ss with tricep pulldowns 90x6 80x7 70x8

tbar rows 85lbsx7x6x6 ss with dips x8x8x8

did some shrugs and got out of there

PICS WILL BE UP IN ABOUT AN HOUR
 
hey so are you running the ECA or ECY stack right now?

i took my first ECAY dose yesterday, man i was wired for like 7 hrs lol workout was great, E killed my hunger completely. i ate anyway but really didnt need to at all.
 
I am flexing my abs which leads me to believe I'm around twelve?
 
Thanks easy I'm going to begin trt tomorrow I think I may hit you up I have some questions
 
Well I said I create this thread to help me be accountable- I refed two nights ago( it wasn't clean but it wasn't too bad) then tonight I slipped and had a whole pan of brownies-wtf?!?!!! I may just cut refreshing out
 
Oooo I get to say I ****ing told you so!!! I knew I could not control a refeed, just knew it. Im sorry you couldn't either bro, your not starting over just a speed bump. Keep it up...Carbs before workout is pretty cool. I been taking 25g prior to workout EOD.

EDIT: that first part was rude my bad bro

so i think you need to actually measure your BF, guessing is way ****ty. its bad enough using a stand on scale for me i would go crazy guessing, and as a matter of fact i was way off when i did guess before i bought my scale. i would at least get a caliper and try to measure or something.
 
I stopped worrying about what bodyfat % I am. It's whether I look better or worse in the mirror and how close I am to looking the way I want
 
i like knowing and using it for motivation, step on my scale if it says too high, i can get my ass in gear. plus when i look at myself too much i seem to lose track of how much progress ive made, even if im semi happy with the way i look, for how hard i work i deserve to see the numbers lol everybodys got their own thing though.
 
No harm no foul easy I take your approach but I have always been curious about my bf levels too. I'm back at it reefeeds are out the window. I can't stay in ketosis forever and don't want to blow up like a blimp- I guess when it comes time to eat carbs again i will add them in slowly? Anyways going to doc in about an hour to get trt started
 
yeah you def have to get back into carbs slow, and im not sure if a carb up prior to workout takes you out of ketosis or not, im pretty sure it does. its good though because your body can store the glucose for brain function later in the week lol.
 
how low is you test, once you start TRT its like theres no going back right? how old are you?
 
About to be 24 made some stupid choices in the past with hormones probably be about 150mgs/week
 
Srt4Muscle said:
yeah you def have to get back into carbs slow, and im not sure if a carb up prior to workout takes you out of ketosis or not, im pretty sure it does. its good though because your body can store the glucose for brain function later in the week lol.
Click to expand...

if you take in a relatively small amount (20-30g) of a lower GI carb preworkout or more or less immediately postworkout (but not both!) you barely dip out of ketosis.
 
why low i thought it was high GI so it would burn off faster?
 
what dude your 24 and actually got on TRT thats crazy, i think you should explore other options bro, i mean how much time have you had off between cycles and stuff. have you tried taking a whole year off of hormones.
 
k i was just thinking something easy like a nutrigrain bar. 25g of carbs, 3g fiber, what you think
 
Oats for me and milk.
 
so my shoulder allowed me to work chest proper again! Finally!

it was a brutal workout- i supersetted each set of chest with biceps AND then abs

warmup

benchpress
235x8x8 225x8 ss with biceps curls 90x6 70x8x8 ss with weighted crunches 25lbs x8x8x8
incline machine 135x8x8x8 ss with concentration curls 35x6x6x6 ss with hanging leg lifts bwx8x8x8
decline bench press 185x8 205x8x8 ss with crunches x8x8x8
did some flys and called it quits


will do cardio later in the day

diet has been spot on
 
i know i asked this already lol but are you running ECA or ECY right now. **** had me cracked out yesterday lol had to go the gym and do cardio just so i could sleep. helps so much with hunger too, just saying if you got it run it!!!
 
No ECA but I want the ECY I know where to get a premade stack.....
 
Results are in I need trt. Doc gave me three vials of test cyp at 200mg a week self administration. Also I got the thyroid tested my thyroid was low- I always wondered because I loose fat extremely slowly. I was put on 25mcgs of synthroid as well. Today is an off day going to do 45 minutes of cardio
 
Took 25mcgs t4 and 25mg ephedra along with caffeine going to hit back and shoulders! Went ahead and started ostarine as well to help with fat loss-
 
Continuing on chest was a bit different today I started with incline each set was ss with abs and biceps

Warmup

Incline barbell
205x8 210x8 225x6 ss biceps and abs
Dips bwx10x10x10 ss with biceps and abs
Dumbbell press 70x10x8x7 ss again with biceps and abs


Going to do cardio now on 50mcg t4 and 20mg ostarine sweating is getting a bit nuts
 
you excited about starting TRT, i would be lol how much is your deductable for the 3 vials lol
 
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