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1ifeblood said:
Guess I could use some help with this...I did some recalculating and figure that if I just lose 1lb a week I'll get to where I want to be in 10-11 weeks. Looking to be 180 @ 10%bf if not better. If I can get there that means I'll have gained 5lbs of lean mass since last year. So by my calculations, using a 1.4 activity multiplier (since I'll be doing low intensity cardio after w/o's and HIIT twice a week on off days), I'll be taking in 2100-2500 cals depending on what calculations are used. So as I said, I'll start at 2500 cals and work from there. This week I didn't quite get there...I'm finding it hard to switch from bulk mind-set to cut lol. But this weekend the wife and I are vacationing over the weekend so I let that be my last hoorah and get disciplined starting Monday. :-D

So I've been reading some more on the macros people use, but there's so many "scientific" versions of what macros should be...I read that you should take in 40% calories in fats 1/3 of each kind (sat, poly, mono) in order to keep hormone regulation optimal. That just seems like a lot to me. If I do that and keep 1g/lb protein, my macros would be 35/25/40 or 191/137/97 in grams (protein, carbs, fats respectively) @ 2187 kcal/day. But I've also read that you should take in 1.5xBW in protein when cutting...that would make it 50/10/40 which is more like a keto diet, which has been VERY debateable as to it's effectiveness and just health-related issues in general.

So I guess I'd like to know what you guys think since you've been in this with me and the advice/support you've given me so far has definitely benefited my progress. As always...THANKS!
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There is SO much information and differing recommendations out there. The bottom line is it's all individual. Among my diet clients who are looking to drop fat, their calories, cardio, and macronutrients vary quite a bit. It's all about trial and error and finding out what works for you. A good place to start is to try one particular dietary method for this cut, another for your next, and after a while you will learn what techniques work for you and be able to develop your own method, created by you for you.
 
Montego1 said:
More cals from protein and less from fats and carbs has always worked for me.
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Yeah, I noticed you're doing carb-cycling to bulk...if you were to cut would you just keep your intake the same as what you take on off days? I'm looking at going 1.75g/BW for protein (338g/56%), keeping fat at 20% of BW (58g/21%), and the rest in carbs (138g/38%)...this puts me at 2423 kcal/day. Most carbs will be in my first PoWO meal and the rest spread evenly throughout (I'll post a more detailed meal plan once I get it figured out). I'm also going to stick with the Wendler's w/o with the high rep assistance work since that gives me the best of both worlds.
 
1ifeblood said:
Yeah, I noticed you're doing carb-cycling to bulk...if you were to cut would you just keep your intake the same as what you take on off days? I'm looking at going 1.75g/BW for protein (338g/56%), keeping fat at 20% of BW (58g/21%), and the rest in carbs (138g/38%)...this puts me at 2423 kcal/day. Most carbs will be in my first PoWO meal and the rest spread evenly throughout (I'll post a more detailed meal plan once I get it figured out). I'm also going to stick with the Wendler's w/o with the high rep assistance work since that gives me the best of both worlds.
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That sounds decently balanced. Give it a shot and see what happens! Maybe throw in a refeed or carb based cheat meal once per week.
 
1ifeblood said:
Yeah, I noticed you're doing carb-cycling to bulk...if you were to cut would you just keep your intake the same as what you take on off days? I'm looking at going 1.75g/BW for protein (338g/56%), keeping fat at 20% of BW (58g/21%), and the rest in carbs (138g/38%)...this puts me at 2423 kcal/day. Most carbs will be in my first PoWO meal and the rest spread evenly throughout (I'll post a more detailed meal plan once I get it figured out). I'm also going to stick with the Wendler's w/o with the high rep assistance work since that gives me the best of both worlds.
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Yeah on my diet if I were cutting I would reduce carbs on non lifting days by 50g or so and up my protein intake. On training days I would train fasted besides whey/BCAA and get most of my carbs post workout. Probably reduce carbs on those days by 25g. That's just what works for me tho.
 
So after my weekend getaway with the wife, I weighed in at 195.4lbs. Monday was leg day:

Squats
170x5
195x5
220x5

Lying Leg curls
140x12
140x12
140x10

Seated calf raise
110x12x3

Leg Extensions
150x10

Didn't get my last 2 sets in because I ran out of time. But legs have been nice and sore the last couple days.
 
I was off yesterday and didn't get a lot of calories because we did a lot of running around. Today was chest day and I'm going to be very strict on sticking to my diet.

Flat Bench Press
135x5
155x5
175x5
*These felt petty easy so I focused on exploding up on each rep.

Incline DB Fly
45x12
45x10
45x8

HS decline press
230x10 (RoM felt too low so I adjusted the seat so the handles were level with my chest)
180x10
180x10

Cable lower chest raise
60x10
60x8
40x12

Dips
BWx9
BWx7
BWx7



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Felt extremely pumped up after my workout. Can't wait to get my BF% down so I can see how much my body has changed since last year.
 
I added this to my first post of this thread...but I wanted to link to it because it's the first thread I started for my overall progress and will continue to update on it over time. Feel free to check it out if you want to get to know a little bit more about me. ;-)
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Montego1 said:
How are you liking the MM?
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Still gets me going in the mornings...which is hard to do with getting up at 5am. Not only that but in the gym I just want to keep going. Like today, typically I only do 2-3 accessory exercises but I had the time so I did a couple more. I don't crash at any point during the day, either. So, yeah...I'm loving it! I've been using the Cherry Limeade which isn't bad, but I'm excited to try the Fruit flavor I just got lol.
 
1ifeblood said:
I added this to my first post of this thread...but I wanted to link to it because it's the first thread I started for my overall progress and will continue to update on it over time. Feel free to check it out if you want to get to know a little bit more about me. ;-)
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Looks like the log starts in November. I'll check it out. Progress over a 4 month period should be noticeable.
 
1ifeblood said:
Still gets me going in the mornings...which is hard to do with getting up at 5am. Not only that but in the gym I just want to keep going. Like today, typically I only do 2-3 accessory exercises but I had the time so I did a couple more. I don't crash at any point during the day, either. So, yeah...I'm loving it! I've been using the Cherry Limeade which isn't bad, but I'm excited to try the Fruit flavor I just got lol.
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Yeah it was always awesome for my morning workouts. I really dig ConDense too. It's got a different feel then MM but I like it just as much. More focus for me. Also is a great alternative when cycling off of 1,3.
 
Montego1 said:
Yeah it was always awesome for my morning workouts. I really dig ConDense too. It's got a different feel then MM but I like it just as much. More focus for me. Also is a great alternative when cycling off of 1,3.
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Hmm...am I supposed to cycle off MM at some point? I know some people will because they lose the stim affects, but is there another reason I need to worry about it?
 
Nah no other reason then some people build a tolerance up and don't get the initial big kick like they do when they first start it. Its like any other stimulant in that regard. Condense is a great alternative because at 2 scoops you actually get 400mg of caffeine so u don't lose any kick compared to 300mg in one scoop of MM but without the 1,3.
 
Back w/o today which meant deadlifts. I struggled a little but got it done. I'm always so winded afterward though, it's hard to get through the rest of my workout. I hate short changing my back workouts though, so I sucked it up and got to it.

Deadlifts
225x5
275x5
305x5

HS one arm iso-row
100x12
100x12
100x14 (broke form to rip these out)

Chins (been awhile since I did these)
BWx6
*I was so freaking winded and my forearms were numb from the massive pump I had...i did a full chin-up from a dead hang and had to rest about 20 seconds before doing the next one. So I guess these were 6 rest-pause reps. Then I went to the machine lol.
BW-20x6
BW-20x6

HS pullover
90x15
140x10
140x10

Finished off with a burnout set of curls
65x12

All in all not a bad session but I'm sure I'll have some significant improvements over the coming weeks. What hinders me the most are my forearms and stamina on back day, so as I adapt the weight will start increasing.
 
Try deads at the end. That's what I normally do so I'm not exhausted.
 
Well hey 6 rest paused reps is better than 1 rep! At least you know you did something right with the deadlifts. It might help to put them on their own day, so that you have an upper back day and a deadlift day.
 
Montego1 said:
Try deads at the end. That's what I normally do so I'm not exhausted.
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I was thinking about that but then I don't why to hinder my ability to go all out on deads either. I think it's the most important exercise you can do and I want to give everything I've got to it.
 
Just a suggestion. I like to do them last so I'm all warmed up already for one. And also if ur doing deads its got a lot to do with ur quads imo moreso then back. This is why I stick with rack pulls most of the time.
 
classic34 said:
Well hey 6 rest paused reps is better than 1 rep! At least you know you did something right with the deadlifts. It might help to put them on their own day, so that you have an upper back day and a deadlift day.
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Thanks Classy...I just might have to throw another gym session in through the week. Maybe deads/abs/arms or something.

Well, I'm off to hit shoulders now. Feeling sore as he11 in chest and back, especially my lats. But it lets me know I had a productive workout though. Will log a bit later.
 
Montego1 said:
Just a suggestion. I like to do them last so I'm all warmed up already for one. And also if ur doing deads its got a lot to do with ur quads imo moreso then back. This is why I stick with rack pulls most of the time.
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Yeah...and you're a BEAST too! Lol. I've seen your workouts Mr. Voluminator (sorry, was the only cool name I could come up with this early in the AM. :-P ) You definitely have an endurance and recovery capability that I have yet to achieve, but I think I will be getting there. For now I will keep doing what I'm doing and see what kind of progress I can make. Just keep giving me your support and feedback...knowing that I have you guys following my log (who I've got mad respect for) really keeps pushing me forward.
 
1ifeblood said:
Yeah...and you're a BEAST too! Lol. I've seen your workouts Mr. Voluminator (sorry, was the only cool name I could come up with this early in the AM. :-P ) You definitely have an endurance and recovery capability that I have yet to achieve, but I think I will be getting there. For now I will keep doing what I'm doing and see what kind of progress I can make. Just keep giving me your support and feedback...knowing that I have you guys following my log (who I've got mad respect for) really keeps pushing me forward.
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That's why we're here big man!
 
Montego1 said:
That's why we're here big man!
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Thanks brother...that means a LOT!

Now for my Shoulder w/o log...

Standing OH Press
95x5
115x5
125x4

Rear delt BB row
85x15x3

DB lat raise
25x12
25x10
20x10 (drop to 10x10 for burnout)

Alt front delt raise
30x15
30x12
30x10
20x15 (burnout)

External rotation w/ cable
30x9 (+3 swing reps)
25x9 (+6 swing reps)
25x9 (+3 swing reps)
*I'm calling them swing reps because I put more body into the motion to keep it going after I failed at keeping form

I've never done the rotation exercise before and have to say I really like them. They put a lot of focus on my rear delt and could actually feel the burn there...something I seem to struggle with.




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1ifeblood said:
Thanks brother...that means a LOT!

Now for my Shoulder w/o log...

Standing OH Press
95x5
115x5
125x4

Rear delt BB row
85x15x3

DB lat raise
25x12
25x10
20x10 (drop to 10x10 for burnout)

Alt front delt raise
30x15
30x12
30x10
20x15 (burnout)

External rotation w/ cable
30x9 (+3 swing reps)
25x9 (+6 swing reps)
25x9 (+3 swing reps)
*I'm calling them swing reps because I put more body into the motion to keep it going after I failed at keeping form

I've never done the rotation exercise before and have to say I really like them. They put a lot of focus on my rear delt and could actually feel the burn there...something I seem to struggle with.




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I use those to warm up the rotator real good to start shoulders. Great exercise.
 
Hey Monty...do you take MM every day regardless of whether it's a w/o day or not? Because when I don't take it I just feel off.
 
Nah ill only take it on lifting days. On non lifting days ill use something like amino energy or just any energy drink for a little pick me up. The mm gives such an awesome feeling I can always tell its gone when I don't use it :)
 
Montego1 said:
Nah ill only take it on lifting days. On non lifting days ill use something like amino energy or just any energy drink for a little pick me up. The mm gives such an awesome feeling I can always tell its gone when I don't use it :)
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I know what you mean! I used to take amino energy...that's actually a good idea.
 
Montego1 said:
Looking good btw!
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Thanks buddy! This is definitely the best I've ever looked size-wise. Really anxious to see how I look once I get cut back down. I remember the last time I was this weight, I just looked fat, then I dropped down to 175 when I got married last summer (see avi). But I just felt skinny. Now at this weight I look more muscular and only had to go up to 34 size pants (from 32) as opposed to 36 the last time I hit 195. So I'm really hoping I have a more muscular frame at 10% bf than I did last year. But my real question is...how long do you think it'll take before I look like you? lol
 
:) well if u keep it up like you have been then ill be the one asking YOU that :P
 
Montego1 said:
Nah ill only take it on lifting days. On non lifting days ill use something like amino energy or just any energy drink for a little pick me up. The mm gives such an awesome feeling I can always tell its gone when I don't use it :)
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Alphamine will cure any issue with feeling run down or caffeine withdrawal. Not to mention all the weight loss benefits. It tastes so damn good too makes it hard not to just sip on it all day. Kind of random but just an idea in response to feeling "weird" when not taking MM daily.

1blood your running alphamine soon aren't you?
 
1ifeblood said:
Thanks brother...that means a LOT!

Now for my Shoulder w/o log...

Standing OH Press
95x5
115x5
125x4

Rear delt BB row
85x15x3

DB lat raise
25x12
25x10
20x10 (drop to 10x10 for burnout)

Alt front delt raise
30x15
30x12
30x10
20x15 (burnout)

External rotation w/ cable
30x9 (+3 swing reps)
25x9 (+6 swing reps)
25x9 (+3 swing reps)
*I'm calling them swing reps because I put more body into the motion to keep it going after I failed at keeping form

I've never done the rotation exercise before and have to say I really like them. They put a lot of focus on my rear delt and could actually feel the burn there...something I seem to struggle with.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=77465"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=77464"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=77467"/>
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Keep up the good work looking good boss.
 
LiveToLift said:
Alphamine will cure any issue with feeling run down or caffeine withdrawal. Not to mention all the weight loss benefits. It tastes so damn good too makes it hard not to just sip on it all day. Kind of random but just an idea in response to feeling "weird" when not taking MM daily.

1blood your running alphamine soon aren't you?
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Absolutely! I just wish it didn't have to be cycled. I'll be running it for 8 weeks with abe/ep and TP the last 4 weeks (thinking about just taking a DAA supp for the first 4 weeks since you can run it for 8 weeks which is what it will be combined with TP). Extremely excited to run this stack! And by then I'm hoping my bf% will be low enough that I really reap the benefits. Btw, any suggestions on what I can take while I'm waiting 4 weeks to cycle back on again?
 
Looking full in those pics!
 
classic34 said:
Looking full in those pics!
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Thanks, Classy! I'm feeling full! :-) Still a bit softer than I'd like to be but I've decided once I get my bf down I'm going to clean bulk from now on. I think it will allow me to see what affects me in what ways more accurately. Plus I can't stand the belly fat lol.
 
1ifeblood said:
Thanks, Classy! I'm feeling full! :-) Still a bit softer than I'd like to be but I've decided once I get my bf down I'm going to clean bulk from now on. I think it will allow me to see what affects me in what ways more accurately. Plus I can't stand the belly fat lol.
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Definitely. Changes in vascularity, fullness, size, pretty much everything are much more noticeable when you're lean.
 
Squats
185x3
205x3
235x3
235x3
Got good and deep on these. Felt strong and stable. Went ahead and hit it for another set because I was feeling that good.

Lying leg curls
150x12 (PR: 140x12)
150x10
150x8

Leg extensions
150x12
150x12
150x10 (last time was only able to get 7 reps on 3rd set)

Seated calf raise
120x12 (PR: 110x12)
120x12
120x10

Felt real good today. Which was strange because I only got 5 hours sleep and my stress level has been way high from work. Maybe I dug into that stress a bit and found something more to push with. Maybe it helped that yesterday was our baby shower and I loaded up on some carbs. Either way it was a good workout.
 
I also took measurements yesterday upon waking:

Weight 190.4 (-1.6lbs)
Waist 35.5 (-.5)
Chest 41.125 (-.125)
Arms 15.25 (+.25) yay!
Forearms 12.75 (these never grow)
Shoulders 48.75 (-.5) boo!
Hips 40.5 (-.5)
Thighs 25.25 (+.25)
Calves 16.5 (+.25) Yes!

Sucks that I lost so much around my shoulder girth but I'm still 1.5" up from where I was last year. And the growth I'm still getting in muscle areas and loss I'm getting in fatty areas makes me feel pretty good about what I'm doing. I'm thinking I'll be looking sex-ay this summer, boys and girls! :-D
 
Distilled Water said:
Looks like measurements are on par with what recomp dreams are made of! Minus the shoulder loss buuut could be them shaping up an losing some chest fat.

Nice work man, keep it going!
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Thanks D-dub! I know I tend to thin out first in upper torso (chest/shoulders) when I'm cutting. If I don't lose any more size there while trimming up, I'll be happy. Gonna keep pushing the weights heavier and repping it out while I continue to cut calories.

Just got some EGCG and CLA/ALA to add to my staples. I've heard good things and read a lot on the EGCG so I'm interested in what results I'll see by adding it in.
 
Distilled Water said:
Looks like measurements are on par with what recomp dreams are made of! Minus the shoulder loss buuut could be them shaping up an losing some chest fat. Nice work man, keep it going!
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That's what I'm thinking. 1ifeblood looking at those measurements it seems you just leaned out through your upper body.
 
Okay I've discovered something today. When ever I take AB on an empty stomach, if I don't get food in me within 30-45 min, I get severe nausea and have to concentrate real hard just to keep from throwing up. I had my suspicions about this because when I started taking it PrWO fasted, the nausea would come towards the end of my session. I wasn't sure if it was the TP or AB because I took them at the same time. But now I'm off TP and have been waiting to take AB with my first meal...no nausea. Today I took it immediately PoWO with aminos and sure enough before I got to my first meal (1 hour later) the nausea started to kick in. I guess what I would like to know is if it's okay to wait until I eat after my w/o to take AB because it says it should be taken 30 min prior to w/o and again with first meal after.
 
Oh and since you're supposed to cycle off Erase for 4 weeks after a 8 week period...is it safe to assume 2 weeks off after a 4 week period?
 
1ifeblood said:
Okay I've discovered something today. When ever I take AB on an empty stomach, if I don't get food in me within 30-45 min, I get severe nausea and have to concentrate real hard just to keep from throwing up. I had my suspicions about this because when I started taking it PrWO fasted, the nausea would come towards the end of my session. I wasn't sure if it was the TP or AB because I took them at the same time. But now I'm off TP and have been waiting to take AB with my first meal...no nausea. Today I took it immediately PoWO with aminos and sure enough before I got to my first meal (1 hour later) the nausea started to kick in. I guess what I would like to know is if it's okay to wait until I eat after my w/o to take AB because it says it should be taken 30 min prior to w/o and again with first meal after.
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I can't use Anabeta fasted / preworkout for the reasons you list above. Real bad nausea to the point I couldn't finish my set.
 
I've never had the nausea you speak of but I've got an iron stomach. Take it with your pre workout meal and that would be fine IMO. And then again with post workout shake or meal.
 
Montego1 said:
I've never had the nausea you speak of but I've got an iron stomach. Take it with your pre workout meal and that would be fine IMO. And then again with post workout shake or meal.
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But I don't have a PrWO meal because I lift at 530am. I used to her up at 4am to get a shake in and then at 5 my PrWO supps (that usually have to be taken on an empty stomach), but I found I wasn't getting enough sleep and that is more detrimental than anything.
 
And I never get nauseous, which is why it's so weird.
 
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