TGR's Modified PowerBuilding v2.0

Good pick up. I need to find chia seeds.. It's hard to hit my fiber intake, unless I'm eating spoonfuls of psyllium husk.
 
tyga tyga said:
Good pick up. I need to find chia seeds.. It's hard to hit my fiber intake, unless I'm eating spoonfuls of psyllium husk.
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I've had it in my cabinet for a year and rarely use it. I'm about to tear that crap up daily. I hope they still sell it at SAMs.

Duramaxhd said:
This I was taking Metamucil everyday it's actually not that bad tasting
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I have benefiber and and Metamucil, but it's not a complete wash in fiber. At least not what I have.
 
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I'm hitting up Sam's tomorrow and I'm going to better prepare for this week. Carbs will jump to 9% or so, but fiber will be back where it's supposed to be.

Calorie high days will be Monday (DL) and Friday (Squat) until my carb up hits Sunday. I'll adjust cals as needed depending on progress.

This is tonight's pork chop dipping sauce:

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3G net carbs, 14.5 fiber.

Hoping to get in some speed presses tomorrow. Energy is low today and I took a 2 hour nap.
 
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Dinner is amazing.
 
tyga tyga said:
Looks good reg! What is it? Need dis in my life
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258g of pork, onions, bell pepper, zucchini, and squash all pan cooked together.

The pork is covered with the avocado and chia seed mixture. I added a tad bit of sea salt and peppercorn, then nuked the 'sauce' for 10s before coating the meat.
 
Pre:
85% Dark Chocolate
STIMUL8
Max Pump

Intra:
Active Multi
Muscle Fiber
Creatine x5G

Bench Secondary-

ShouldeRok 20 (at home)

Set 1 : 12x20
Set 2 : 12x20

SUPER D MOB
BANDED SCAP RETRACTIONS

Barbell Bench Press 215.83

Set 1 : 100x10
Set 2 : 135x10
Set 3 : 185x5
<banded sets here>
Set 4 : 135x17

Banded Bench 214.5

Mini each side= +45-46 total at top

Set 1 : 155x5
Set 2 : 175x3

EMOM, Explosive:
Set 3 : 195x3
Set 4 : 195x3
Set 5 : 195x3
Set 6 : 195x3
Set 7 : 195x3

Banded Palov Presses

Barbell Incline Bench Press 225.5

Set 1 : 135x3
Set 2 : 160x3
Set 3 : 185x3
Set 4 : 205x3
Set 5 : 205x3
Set 6 : 205x3

Paused 1" above chest-
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x3 + 1 no pause

SUPERSET:

Barbell Close Grip Bench Press 191.17 (varying grip 2-3 finger on smooth)

Set 1 : 135x8
Set 2 : 145x8
Set 3 : 155x7
Set 4 : 135x9

Anti-Gravity Press 38

Set 1 : 30x8
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 30x8

SUPERSET 2:

Seated KB OH Extension 40

Set 1 : 30x10
Set 2 : 30x9
Set 3 : 30x9

Dumbbell Hammer Curls 49

Set 1 : 35x12 + :60s Plank
Set 2 : 35x12 + :30s Plank
Set 3 : 35x12

Cable Reverse Grip Triceps Pushdown 110

Set 1 : 60x25 + 50 Crunches
Set 2 : 60x25 + 50 Crunches
Set 3 : 60x25 + 50 Crunches
Set 4 : 60x25 + 50 Crunches

Great workout today. Endurance was better than its been. Combo of getting used to the diet and the carbs from the chocolate, likely.
 
The secret is the chocolate! Small amount of cho pre workout with a tiny dose of -(-)epi lol

I'm eating chocolate pre workout from now on
 
tyga tyga said:
The secret is the chocolate! Small amount of cho pre workout with a tiny dose of -(-)epi lol

I'm eating chocolate pre workout from now on
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I'm hoping it fuels some deadlifts tomorrow. The way squats went last week my DL triples may be nasty.
 
Deadlift Triples-

Pre:
Dark Choc
STIMUL8
Max Pump

Intra:
Active Amino
Muscle Fiber
Creatine

Banded Hip Series-

Barbell Squat 180

Set 1 : 135x5
Set 2 : 135x5
Set 3 : 135x10

Barbell Deadlift 495

Set 1 : 200x5
Set 2 : 250x5
Set 3 : 295x3
+Belt
Set 4 : 355x3
Set 5 : 405x3
Set 6 : 450x3
Set 7 : 450x3
Set 8 : 450x3
Set 9 : 450x3
Set 10 : 450x3

Barbell Good Morning 367.5

Set 1 : 135x5
Set 2 : 225x5
Set 3 : 315x5
Set 4 : 315x5
Set 5 : 225x10

100 crunches, 1:00 Plank

Bat Hang

Boom. I couldn't have asked for a better session on a low carb diet. It felt heavy, but that's expected. Chocolate for the win.

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Mine was just under a serving. Looks like I'll have room for more on most days.
 
Way short on calories today. Went to my moms to stain her pith and it took longer than expected because of all the balusters. I didn't bring my prepped food. :/

Good news: I'm pushing my carb day to tomorrow so I can ease it into Sunday's. I have to go back to my moms tomorrow so hopefully I'll be prepared. If I'm running late than fast food will be on the cheat menu. If not I've got some goodies in mind.
 
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I may not be able to tomorrow, but churro donuts coming up soon.
 
My advice to u is on carb night eat a nice balanced dinner then eat all the fast digesting low fat carbs u want it help from really going overboard.
 
Duramaxhd said:
My advice to u is on carb night eat a nice balanced dinner then eat all the fast digesting low fat carbs u want it help from really going overboard.
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I likely won't do more than I would on a past-average bad night.
 
Also, I'm well below maintenance cals most days.
 
Goof off day.

The sun drained me of my energy. I didn't get into it until right at the end. Skipped crunches and planks because sun burn.

Barbell Bent Over Row 202.5

Set 1 : 50x15
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x10
Set 5 : 135x15

Meadows Row 88.67

Set 1 : 45x8
Set 2 : 70x8
Set 3 : 70x8

(Not good on my back from DLs)

Banded HS Lat Pulldown 145.67

Set 1 : 90x8
Pro Monster DBL'd
Set 2 : 90x8
Set 3 : 115x8
Set 4 : 115x8
Set 5 : 90x8

Smith Lat Thingy 285

Set 1 : 135x8
Set 2 : 185x8
Set 3 : 205x8
Set 4 : 225x8

^^Kinda like a wide grip rack pull it the focus was to squeeze the lats the whole time.

DB Lat Pullover: Bent Arm 91

Set 1 : 65x12
Set 2 : 65x12
Set 3 : 65x12

SUPERSET-

Leverage Shrug 300

(MEADOWS HOLD on 10, +5 fast)

Set 1 : 200x15
Set 2 : 200x15
Set 3 : 180x15

Dumbbell Alternate Hammer Curl 57

Set 1 : 35x8
Set 2 : 45x8
Set 3 : 40x10

SUPERSET-

Straight Arm Lat Pulldown 126

Set 1 : 70x10
Set 2 : 80x10
Set 3 : 90x12 +
Set 4 : 60x5 (meadows holds)
Set 5 : 60x10 (meadows holds)

Occluded DB Curl 25

Set 1 : 15x20+
Set 2 : 10x10

Set 3 : 15x20+
Set 4 : 10x10

Set 5 : 15x20+
Set 6 : 10x10

Forgot the dang chocolate again. If it weren't my refeed day I'd have stayed in bed.
 
Fibers were at 14 yesterday. I had the smart idea to put MiraLax in my overnight water bottle. Thank God it wasn't squat or deadlift day.
 
All that back work with no energy. I wonder what it would look look like with energy. Nice job
 
Worst day for a refeed ever. Nothing is aligning. lol

Had a burger and fires, and have some pizza on the menu for later. If the kids don't eat it that is.
 
RegisterJr said:
Worst day for a refeed ever. Nothing is aligning. lol

Had a burger and fires, and have some pizza on the menu for later. If the kids don't eat it that is.
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Remember, goal is to get the biggest insulin spikes.

Drink something sugary. Gatorade, soda sweet tea..

And please, whatever you do, eat more than one slice of pizza
 
tyga tyga said:
Remember, goal is to get the biggest insulin spikes.

Drink something sugary. Gatorade, soda sweet tea..

And please, whatever you do, eat more than one slice of pizza
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I ended with 300g carbs. Went into a coma, I think.
 
Duramaxhd said:
300g wtf dude I eat more then that on moderate training days... need to up your game bro lol
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I had bigger plans. Lol

Next time I'll do better. Maybe I need to increase the window from 6 to 8 hours.
 
tyga tyga said:
This.

I'm starting my 6hr window after church Sunday. Breakfast is going to be be lit
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That's my plan once I move it to Sunday. Church then eat all day. lol
 
On DH they've discussed the 5pm timeframe was mostly for people who can't control they're eating. The 6-8hr window is all (from what keifer says) it takes to spike insulin levels and get leptin and thyroid function back to optimal performance.
 
RegisterJr said:
Had a burger and fires, and have some pizza on the menu for later. If the kids don't eat it that is.
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tyga tyga said:
eat more than one slice of pizza
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Quick question... is it ok to have a bunch of fat with the carbs? For some reason I was under the impression the low carb days were high protein, high fat, super low carb. And the reload was high protein, low fat, superhigh carb?


RegisterJr said:
I ended with 300g carbs. Went into a coma, I think.
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Childs play...

jswain34 said:
Donuts
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Dipped in ice cream!
 
wasme said:
Quick question... is it ok to have a bunch of fat with the carbs? For some reason I was under the impression the low carb days were high protein, high fat, super low carb. And the reload was high protein, low fat, superhigh carb?
!
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Tyga said he keeps his fat and such at the same levels (high), so I did too.
 
RegisterJr said:
Tyga said he keeps his fat and such at the same levels (high), so I did too.
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Ok, I have no clue... when I try this wanna do it right lol.

For some reason when Breezy11 did something along these lines i thought he went low fat on those superhigh carb days..
 
jimbuick said:
Personally, I would go low fat on the refeed if at all possible.
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Id probably do this as well. Maybe not LOW (like what carbs are at on the low carb days), but definitely less than what you are eating on the high carb days.
 
jimbuick said:
Personally, I would go low fat on the refeed if at all possible.
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jswain34 said:
Id probably do this as well. Maybe not LOW (like what carbs are at on the low carb days), but definitely less than what you are eating on the high carb days.
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Sounds like a good plan.
 
I misunderstood when you asked the question. I keep my fats at my other meals before the refeed the same. But, during the window I try to keep fats lower
 
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Yum. Still carbs to spare.
 
300g man you barely refilled your liver lol. Oh well you will get better at refeeds. You just need a plan next time.
 
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