Xrkc6x is gonna be ripped as fukc with PES Shift+Alphamax!

AntM1564 said:
If you list your macros, it would be easy to tell. I didn't see them in the thread.
Click to expand...

Carbs
50-50-100-150-200 rotation and then start again
Proteins
220g per day
Fat
50g per day of which
15g saturated
15g mono
20g polyunsaturated

Fats can vary sometime depending on the quantity of carbs, the more are the carbs the less the fats :) for example on 200g carbs day my fats are max 20g all polyunsaturated:)

No cheat meal
6L water a day
Source of carbs are oats and brown basmati rice.
Source of proteins are chicken, tuna, salmon, pes select and isoflex.
Source of fats are omega 3-6-9 supplements, flaxseed oil, peanut butter, extra virgin olive oil.

That's it
 
ok so guys, woke up at 7.45, took my dose of shift at roughly 10 to 8am and now its 9.40am in the UK, I had an espresso coffee like 15 minutes ago and hunger this morning is "a bit" there, I mean, yesterday it was suppressed totally today I woke up and I was not hungry but after taking the shift and after about 1h i started feeling hungry, this is really strange comparing with yesterday, also, I had a meal at 3am, I woke up hungry so I had 1 teaspoon of PB and pes select shake, so I shouldn't be hungry anymore and I wasn't upon wake up but then it came..... its not that "much" but it is there.... I will wait 20 minutes more to have my breakfast to allow shift to have full effect (I am waiting 2h after the dose to make sure it has been fully absorbed) :)

breakfast will be as usual 45g oats+1x scoop of PES

today its 150g carbs day :) yuppyyyyyyyyyyy ha!
 
Xrkc6x said:
Carbs
50-50-100-150-200 rotation and then start again
Proteins
220g per day
Fat
50g per day of which
15g saturated
15g mono
20g polyunsaturated

Fats can vary sometime depending on the quantity of carbs, the more are the carbs the less the fats :) for example on 200g carbs day my fats are max 20g all polyunsaturated:)

No cheat meal
6L water a day
Source of carbs are oats and brown basmati rice.
Source of proteins are chicken, tuna, salmon, pes select and isoflex.
Source of fats are omega 3-6-9 supplements, flaxseed oil, peanut butter, extra virgin olive oil.

That's it
Click to expand...

Protein is on the higher side for your weight, but you are cutting. I also increase protein while cutting. When you start losing weight, you may want to also want to drop the protein. I'm not a fan of going over 1.5g/lb. If you do go that route, replace those cals in the form of fat cals.
 
AntM1564 said:
Protein is on the higher side for your weight, but you are cutting. I also increase protein while cutting. When you start losing weight, you may want to also want to drop the protein. I'm not a fan of going over 1.5g/lb. If you do go that route, replace those cals in the form of fat cals.
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thank you very much, I will decrease proteins then since I started cutting 1 month ago (I started using the shift yesterday but actually i was already cutting) and I will increase the fats too as advised....

even cause at this point in time I am not seeing any progress since 1 week, my weight is fluctuating and its not getting any lower and any higher so I guess it is time to change something....

any advice regarding this "stasis" ?
 
Xrkc6x said:
thank you very much, I will decrease proteins then since I started cutting 1 month ago (I started using the shift yesterday but actually i was already cutting) and I will increase the fats too as advised....

even cause at this point in time I am not seeing any progress since 1 week, my weight is fluctuating and its not getting any lower and any higher so I guess it is time to change something....

any advice regarding this "stasis" ?
Click to expand...

So you've already been cutting for one month, have you had a refeed day or cheat meal during that time?
 
AntM1564 said:
So you've already been cutting for one month, have you had a refeed day or cheat meal during that time?
Click to expand...

no never but I am rotating carbs so in doing this it shouldn't be needed, am i wrong?

50-50-100-150-200
 
So Since this morning I had my mid morning meal and now my lunch and I wasn't hungry at all, funny thing is that this morning I was while yesterday I wasn't and my diet did not change, I would have expecting to be more hungry on yesterday than today since it was lower carbs day comparing with today...
 
Xrkc6x said:
no never but I am rotating carbs so in doing this it shouldn't be needed, am i wrong?

50-50-100-150-200
Click to expand...

Refeed days and a cheat meal are more than just having added carbs. The increase in calories help the body as well.

Give this a read: Invalid Link Removed
 
I would wait until one month to fully start seeing stable results, as sometimes the body responds to dieting by holding onto a bit extra water (in my case) and glycogen until it can't and then the scale starts moving. But lately I've been using waistline and mirror vs scale so there's also that
 
Quads_of_Stee said:
I would wait until one month to fully start seeing stable results, as sometimes the body responds to dieting by holding onto a bit extra water (in my case) and glycogen until it can't and then the scale starts moving. But lately I've been using waistline and mirror vs scale so there's also that
Click to expand...

I started my diet on the 20th of April and I never cheated since then, it is since more than 1 week that my weight is fluctuating but always stable, no changes, and fat% is doing the same.

I feel cold often in the morning and sometime during the day, like the article that AntM1564 suggested is mentioning and I am starting to see no real pumps even if I am taking HIGH Volume, I am loosing "veins" I am less vascular to be exact, also during the days I am on 50g of carbs, it doesn't make any difference in terms of weight.

the mirror is telling me that yes, i have improved since i started, but now its always the same image.

probably I will wait a bit longer now that I started shift but I am not sure... what do you think guys?

thanks
 
Personally, if you have gone a month without a refeed, cheat meal not cheat day, and you are fairly lean then yes, I would opt for a refeed.
 
AntM1564 said:
Personally, if you have gone a month without a refeed, cheat meal not cheat day, and you are fairly lean then yes, I would opt for a refeed.
Click to expand...

yes my body fat % is between 7.7 and 8.5% and calipers saying almost same thing my weight this morning was 69.3kg

of course we are talking about cheat meal and NOT cheat day, so for example, going through the article you linked I should do it in the night and the day before my back/legs, what if i do it same day I am on 200g carbs?

just thinking.... I am not going to do it tomorrow probably (200g day) but I would do it in the next weeks...
 
Xrkc6x said:
I started my diet on the 20th of April and I never cheated since then, it is since more than 1 week that my weight is fluctuating but always stable, no changes, and fat% is doing the same.

I feel cold often in the morning and sometime during the day, like the article that AntM1564 suggested is mentioning and I am starting to see no real pumps even if I am taking HIGH Volume, I am loosing "veins" I am less vascular to be exact, also during the days I am on 50g of carbs, it doesn't make any difference in terms of weight.

the mirror is telling me that yes, i have improved since i started, but now its always the same image.

probably I will wait a bit longer now that I started shift but I am not sure... what do you think guys?

thanks
Click to expand...

refeeds would be needed then, especially at your lower BF level to increase leptin levels. The Solution knows a lot more about this as he knows the ins and outs of dieting. Also for the veins and pumps, lower cabs = less fullness unfortunately
 
Quads_of_Stee said:
refeeds would be needed then, especially at your lower BF level to increase leptin levels. The Solution knows a lot more about this as he knows the ins and outs of dieting. Also for the veins and pumps, lower cabs = less fullness unfortunately
Click to expand...

yes i know about the lower carbs=less fullness but even on high carbs day? even on 150g and 200g days? like today for example I am on 150g but I am flat and soft.... :( weight stagnate and body fat doesn't seem to go away lol :)

I am happy with the results i had so far since the 20th of April but I was expecting way better, maybe the PES Select before sleeping are making me a bit soft? due to the lactose? or cause of the fact that I am still high on proteins?

I am trying to work it out and find the reason :) stress/cortisol should be in control

well I started shift since yesterday so I also want to see what will change.... that is also why i am running it in solo :)

thanks all guys for your support :) let's see The Solution what will says :)
 
Quads_of_Stee said:
refeeds would be needed then, especially at your lower BF level to increase leptin levels. The Solution knows a lot more about this as he knows the ins and outs of dieting. Also for the veins and pumps, lower cabs = less fullness unfortunately
Click to expand...

Correct
Long periods of dieting and low carbs will reduce pump and fullness and competitors will feel "flat" which is normal

Over feeding or refeeds or cheats whatever the client wants to use will help increase t3 leptin and hormone levels

Hormone levels can increase body temp and also increase pump as well as the extra glycogen and calories coming from the over feeding which could aid pump energy mood during a dieting phase

The increase in kcals from the over feeding , refeed or cheat will also help speed up the metabolism, Fatloss and weight loss

I am currently dieting and have been for 20 weeks down about 20/21 pounds and my cheats per week are getting larger in calories and I am dropping faster so I increased to two smaller cheat meals a week to help fill me out and it's working and Fatloss is still steady and I have not changed my macros or cardio in 6-7 weeks
 
The Solution said:
Correct
Long periods of dieting and low carbs will reduce pump and fullness and competitors will feel "flat" which is normal

Over feeding or refeeds or cheats whatever the client wants to use will help increase t3 leptin and hormone levels

Hormone levels can increase body temp and also increase pump as well as the extra glycogen and calories coming from the over feeding which could aid pump energy mood during a dieting phase

The increase in kcals from the over feeding , refeed or cheat will also help speed up the metabolism, Fatloss and weight loss

I am currently dieting and have been for 20 weeks down about 20/21 pounds and my cheats per week are getting larger in calories and I am dropping faster so I increased to two smaller cheat meals a week to help fill me out and it's working and Fatloss is still steady and I have not changed my macros or cardio in 6-7 weeks
Click to expand...

Question for you tho, I'm doing carbs rotation tho as below:

50-50-100-150-200

This since I started cutting on 20th of April, before that I was on 150g every day.

As you can see it's not a big difference so why should my body feel the need of carbs? I'm actually really low just 2 days every 5 with high day at 200g

I have fear that I'll be bloating up...

Anyway I just came back from the gym, today I did back:

Pull-ups 7x9
Pull-ups (narrow) 7x9
Rowing with dumbbell 3x9
Rowing with bar 4x9
Deadlifts 8x11-9-7-5-5-7-9-11

Cardio 40mins treadmill incline 15% 5km/h

No hungry at all, I had my chicken and that's it :)

No particular sides or effect to report yet.
 
Those carb numbers are still low. A refeed will not cause you to spill over on glycogen and gain fat. Yes, you may be a little puffy that day and the next and may weigh a little more the next day. That will go away. Some people even wake up the next morning lighter despite having more carbs and a higher cal intake for that day. It is one day of more carbs, your body will thank you. If you read the article I posted, it will give you some suggestions on what day one should refeed.
 
AntM1564 said:
Those carb numbers are still low. A refeed will not cause you to spill over on glycogen and gain fat. Yes, you may be a little puffy that day and the next and may weigh a little more the next day. That will go away. Some people even wake up the next morning lighter despite having more carbs and a higher cal intake for that day. It is one day of more carbs, your body will thank you. If you read the article I posted, it will give you some suggestions on what day one should refeed.
Click to expand...

Yes agree it's just a bit of fear since I wan to do things perfectly but I went through that article and it's really clear and easy, I'll do a cheat dinner next week the day before legs and I'll do it on my 200g carb day so the day after I'll be on 50 like suggested on the article when there is that part which is suggesting to lower the carbs or kcal after the cheat meal day :)

Thanks a lot guys for all this suggestions I really appreciate your help.
 
Xrkc6x said:
Yes agree it's just a bit of fear since I wan to do things perfectly but I went through that article and it's really clear and easy, I'll do a cheat dinner next week the day before legs and I'll do it on my 200g carb day so the day after I'll be on 50 like suggested on the article when there is that part which is suggesting to lower the carbs or kcal after the cheat meal day :)

Thanks a lot guys for all this suggestions I really appreciate your help.
Click to expand...

The fear of overcomplicating is often the #1 downfall to most people when they are presented with proper information. The longer you diet, the larger refeeds will need to be because the leaner you are the more it will take to fill you out
AntM is dead on.

I am on 200g of carbs daily, but on my cheat meals i will intake well over 600-700g in that day and wake up lighter a few days later, i will nearly baseline a day after i spike up 1 day

so for instance this is what my weigh in look like:

165 Workout Cheat Meal
164.4 Workout
162.8 Non
162.4 Non
163 Workout
161.6 Workout Cheat Meal
164 Workout
162 Workout
162 Workout
161.6 Non
162.4 Non
162.2 Workout
160.8 Workout Cheat Meal
163.6 Workout
162 Workout
160.6 Workout
 
The Solution said:
The fear of overcomplicating is often the #1 downfall to most people when they are presented with proper information. The longer you diet, the larger refeeds will need to be because the leaner you are the more it will take to fill you out
AntM is dead on.

I am on 200g of carbs daily, but on my cheat meals i will intake well over 600-700g in that day and wake up lighter a few days later, i will nearly baseline a day after i spike up 1 day

so for instance this is what my weigh in look like:

165 Workout Cheat Meal
164.4 Workout
162.8 Non
162.4 Non
163 Workout
161.6 Workout Cheat Meal
164 Workout
162 Workout
162 Workout
161.6 Non
162.4 Non
162.2 Workout
160.8 Workout Cheat Meal
163.6 Workout
162 Workout
160.6 Workout
Click to expand...

I will do it and log here :)
 
Oh the powers of proper and strict carb cycling. Such a fine line between nailing it perfectly and depleting too quickly but when you have it down it is by far the best way of shredding imho. I'm about 5 weeks or so in on my plan and have had the best results while keeping mass since I've started lifting. Keep up the good work brother.
 
So morning update!!!

took my dose of shift 7.50am in the morning, it is now 9.37am in the UK and I will have my breakfast at about 10am

45g oats
30g PES Select

I prefer this as carbs instead of milk carbs, just wanna mention this after been talking about this last night, it has always been working great for me and I will continue using different carbs sources instead of milk carbs which to me does not look right for many reasons. I also would like to know what you guys think about this :)

said that I have to report this

69.3 kg
8% fat on Sunday morning (when i started shift)

today

68.6 Kg
7.2% fat

I did not change anything and I was even on the 150g day carbs yesterday.... so if this is because of the SHIFT well..... I don't know what to say... but anyway fluctuations can happen so let see how this will go and then I will be able to understand if this was the shift or just water and/or anything else that dropped :)

I am a bit hungry tho, I woke up at 3.46am in the night and I was hungry, I had my pre sleep with select PES tho.

no other effects to report apart from the mirror that this morning was saying "you look good mate!" ahah
 
Speaking of weigh ins
Hit 159.8 today
so today my cheat meal will be a bit larger, prob add a few more things than normal (Donuts, Frappaccino, Cookies) + Dinner + Ice Cream
 
The Solution said:
Speaking of weigh ins
Hit 159.8 today
so today my cheat meal will be a bit larger, prob add a few more things than normal (Donuts, Frappaccino, Cookies) + Dinner + Ice Cream
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I wish I could be able to manage the diet like you :)

so for example, based on my stats for today and based on the fact that I am carbs rotating and today its my 200g day, what should I do?

just as example :) I am not going to have a cheat meal today, its just to understand it better :)
 
You can manage the diet i do
instead of refeeds i prefer to use cheat meals.
I still cycle my intake (Workout and Non days) where WO days i have higher carbs and lower carbs on non-workout days, but i just choose to use cheat meals instead of carb refeeds
if i did choose weekly refeeds they would probably push 700-800g. I just enjoy moderation and i try to partake in social occasions as much as i can with friends/family.

What you do is what you do. I have not followed your diet, cardio, training for a while so to give some advice would be hit or miss. Just continue to do what you want, But like Ant and I have said you could possibly get away with weekly larger carb refeeds while cutting or implement cheat meals

That is YOUR CHOICE, not our choice.
 
The Solution said:
You can manage the diet i do
instead of refeeds i prefer to use cheat meals.
I still cycle my intake (Workout and Non days) where WO days i have higher carbs and lower carbs on non-workout days, but i just choose to use cheat meals instead of carb refeeds
if i did choose weekly refeeds they would probably push 700-800g. I just enjoy moderation and i try to partake in social occasions as much as i can with friends/family.

What you do is what you do. I have not followed your diet, cardio, training for a while so to give some advice would be hit or miss. Just continue to do what you want, But like Ant and I have said you could possibly get away with weekly larger carb refeeds while cutting or implement cheat meals

That is YOUR CHOICE, not our choice.
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thanks mate, I will :)

I'll follow the advice and implement a cheat meal as explained on the article Ant posted here, thanks both :)
 
Never hold yourself back brother. Set your mind to it and achieve that shît! It may be hard work but hot dang it will pay off! Never feel one man can do something you cannot. Get up and get that shît!!! End motivational rant! Keep killing this shît brother we are here to help and push you to achieving your goals. ;)
I'll also throw in my weigh in for the day. 183.2 and about 8.5 percent or so bf. A year ago I was at about 183 at 11 so I'm very pleased with my progress! This game is a marathon not a race. Once you figure that out nothing can stop you.
 
LiveToLift said:
Never hold yourself back brother. Set your mind to it and achieve that shît! It may be hard work but hot dang it will pay off! Never feel one man can do something you cannot. Get up and get that shît!!! End motivational rant! Keep killing this shît brother we are here to help and push you to achieving your goals. ;)
I'll also throw in my weigh in for the day. 183.2 and about 8.5 percent or so bf. A year ago I was at about 183 at 11 so I'm very pleased with my progress! This game is a marathon not a race. Once you figure that out nothing can stop you.
Click to expand...

thanks a lot bro! :) last year this month i was 3kg less and 15% fat :) so i am happy too aahaah!
 
Xrkc6x said:
thanks a lot bro! :) last year this month i was 3kg less and 15% fat :) so i am happy too aahaah!
Click to expand...

Incredible!!!! Now never lose focus my dude. Just remember with this its you competing with your self day in and day out.
 
today appetite suppression was very noticeable, I was no hungry at all all day, not even a bit hungry, this is actually good since it is not just effective when you taking it but it last all the day long.

I just had my preWO 90g raw oats and 30g select (today 200g carb day), I was not really in the mood of having all that oats tho.

gonna hit the gym now, focused in achieving my training goals for today.

today it will be shoulders

incline bench reverse push ups 3x9
lateral raises 3x9
front raises 4x9
shoulder press 8x11-9-7-5-5-7-9-11
shoulders 90 degrees 4x9

abs

cardio 40 min incline 15% 5km/h

lets make the most of it :)
 
AntM1564 said:
Keep it up. How could you not be in the mood for oats?!?!?!
Click to expand...

Cause the appetite has gone totally lol and cravings are 0 :) but I agree I love them with pes select!
 
Morning all guys!

So today I'm on vacation from work and tomorrow too yo! I'll flight to Rome cause of my missus birthday but I've anticipated all my workouts this week and with tomorrow I'll finish and I'll have Friday Saturday and Sunday off

I'll be supplementing as usual with shift and following my diet no matter what :) no cakes no cheat meals while I'll be in Rome.

Said that, I woke up at 9.30 roughly and I had my shift dose, I must say that even if I had my pre sleep shake with select I woke up hungry and after taking shift, this time, no appetite suppression has been noticed, I'm really hungry! At the same time the mirror this morning told me that I'm leaning out, dunno if after 4 days it's already working but this is what I see, I'll check the scale later :)

I'm going to train fasted, I'll just have my AMINO IV in about half an hour and then boom attack he iron! Today GUNS!!!

I'll keep you posted

One more thing, today it's 50g carbs day, I'll do it for 3 days this week so it'll be:

50-50-50-100-150-200

And guess why? So on Monday evening I'll have my cheat meal, burgers and baked potatoes, let's say 2 burgers hahahah and lots of potatoes lol

Why Monday? Cause Monday I'll go do chest then cheat meal after 1h for dinner! And the day after back! Also the day after it'll be 50g carbs day since Monday will be 200g so I guess this is going be be matching all the advice on the article on TNation.

Also I'll be following the diet on Monday too, all day.

I think this is the better way to do according with what has been said.

Catch ya later
 
Ok update

68.2 kg
7.0% fat

So better than yesterday!

Same scale same caliper:)
 
Let's get ready for the gym!!!

Invalid Link Removed

Great amino IV!
 
If its a cheat i would just get real french fries, its a cheat, its one meal, move on after having it and get back on your plan
my 2 cents.
 
The Solution said:
If its a cheat i would just get real french fries, its a cheat, its one meal, move on after having it and get back on your plan
my 2 cents.
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I agree! But I like the most the backed ones! And onion rings ;)
 
The Solution said:
Onion Rings. Now we are talking..
Speaking of that i may get some tonight... down to 159.2 this morning so over 1lb drop this week
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Hahahah share the picture then make me dream of next Monday lol :)

Happy too mate, I'm loosing 200g a day and i did not change anything I just started taking shift
 
Aleksandar37 said:
Happy to see you making progress, but have to admit I'm super jealous of your Rome trip!
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Ha man! You right Rome is great as tourist not to live there... I'm not really happy to stress myself for 3 days over there but I'll do it for my missus :) at least it'll be sunny and nice instead of the ****ty weather in UK lol

Btw I'm on the treadmill right now boom and even if I had just amino IV I'm not hungry yet, I was this morning tho!
 
did guns today and it was great WO, no hungry at all and felt great.

so today I woke up hungry and after taking shift i was hungry anyway, after 1h that hunger disappeared, good thing, and all the day till now no hunger :)

apart from that i did no notice any other effect, just leaning effect so far, it seems i am loosing 200g a day lol, as i said yesterday i had my 200g carb day and today my weight was 200g less :)

so far pretty much impressed, I don't know if I can say that this is the effect of it since I started 4 days ago but its all good till now, I will monitor it in the next days and see...
 
Morning update

Woke up at 7am
Took my dose of shift
Went to the gym at 9am after taking my AMINO IV

Legs boom

Squat 8x11-9-7-5-5-7-9-11
Leg press 4x9
Leg ext 6x11-9-7-5-7-9
Sit leg curl 6x11-9-7-5-7-9
Stand calf 4x20
Sit calf 4x20

Abs (30 min)

On the treadmill right now doing 40min incline 15% 5km/h

I trained fasted this morning too and upo wake up I was hungry, this morning shift shutted down my hanger in 20 min and I'm still fine

Weight this morning went back to 68.8kg and fat7.8% but I'm not sure guys the mirror says I'm good and I see myself better than yesterday so happy!

Today I'll have my lunch once get home and the flight to Rome, in the next days I'll update this log too but as I said yesterday I already trained all muscles and I did already all my cardio so I'll stick to the diet and shift but I'll rest and hopefully this rest won't ruin my run :)

Cya later
 
Have a great trip man.
 
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