My cycle/training/diet journal

[bigbouncinballs]

i concur, holidays are horrible on the physique...

[xtinaunasty]

its comforting to know you guys feel my pain

[xtinaunasty]

28 Dec 05

Still doing clen @ 60mcg 2x a day and anavar 5mg a day. I don’t have my next benadryl week until Jan 10th. I feel like my strength is going down quite a bit, but maybe it should be expected with the diet, etc. I have decided to do abs every day for a week to see if I can finally get my abs to be sore. Im starting to notice a bit of fat loss, which is good. Hope to post pics soon after the 1st. Diet is pretty much the same except I cut out the dextrose in my PWO. Instead I'll be having 7oz sweet potato w/ 25g whey. I will then cut out the carbs in my PPWO meal because of the whole food carbs PWO. I'll be taking in about 75g carbs a day, which I know is low. So, I will have a carb up day every 4 days or so. Just trying to change things up a bit and keep my body guessing.

10:00am - 300mg caffeine, 60mcg clen

10:30am - 45mins cardio @ 65-70% MHR

12:00pm - 9 egg whites, 3tbsp cream of wheat, 5mg anavar

1:30pm - workout - abs/chest/tris/shoulders
Swiss Ball Double Crunch (?)
This is where I hold a swiss ball between my straight legs, then lift to 90 degrees, then crunch up w/my upper body and grab the ball, then bring my legs down and my arms (w/the ball) down back behind my head. Then I do the same movement but reverse, so the ball ends up being lowered between my legs.
1: 14 reps
2&3: 10 reps
Butterfly Crunch (keeping abs contracted throughout the movement)
1&2: 25 reps
3: 20 reps
Oblique Crunch
3 sets of 20 reps, each side
DB Bench Press
WU: 40lbs, 15 reps
1: 50lbs, 12 reps
2: 50lbs, 12 reps
3: 50lbs, 12 reps
Assisted Dips (leaning forward, hitting chest)
3 sets @ 30lbs, 12 reps
DB Flye
3 sets @ 20lbs, 15 reps
Skull Crusher
1: 20lbs, 15 reps
2: 25lbs, 12 reps
3: 25lbs, 12 reps
One-Arm Cable Press Down
3 sets @ 15lbs, 12 reps (each arm)
Cable Upright Row
1: 40lbs, 15 reps
2: 45lbs, 12 reps
3: 45 lbs, 12 reps
Military Press Machine
3 sets @ 40lbs, 12 reps

3:00pm - 25g whey, 7oz cooked sweet potato (w/o skin), 60mcg clen

5:30pm - 3oz cooked chicken breast, lettuce, 1 tsp flax

8:00pm - 3oz cooked chicken breast, lettuce, 1 tsp flax

10:30pm - 4oz chunk light tuna in water, broccoli, 1 tsp flax

1:00am - 8 egg whites, 1 whole egg, 1 tbsp cream cheese, 3 omega complex pills

2:00am - bed

[xtinaunasty]

29 Dec 05
10:00am - 300mg caffeine, 60mcg clen

10:30am - 45mins cardio @ 65-70% MHR

Diet and schedule are the same as yesterday

12:00pm - 5mg anavar

1:30pm - Workout: abs/legs
If I lift moderately heavy on my legs too much they will get huge, so every once in a while I do lighter weight w/15-20 reps per exercise
Straight Leg Raise w/Swiss Ball
3 sets @ 15 reps
Swiss Ball Crunch (legs 90° on wall)
3 sets, 12 reps
Leg Press
4 sets @ 30lbs, 20 reps
Alternating Stationary Lunge
2 sets @ 16lbs, 40 reps
Alternating Reverse Stationary Lunge
2 sets @ 16 lbs, 40 reps
DB Romanian Dead Lift
4 sets @ 30lbs, 20 reps
One Leg Seated Leg Curl
1: 20lbs, 15 reps (each leg)
2: 20lbs, 15 reps
3: 15lbs, 20 reps
One Leg Leg Extension
1: 15lbs, 15 reps (each leg)
2: 10lbs, 20 reps
3: 10lbs, 20reps
Seated Calf Raise
3 sets @ 20lbs, 20reps

3:00pm - 60mcg clen

[*Narkissos*]

Hey i'm back... 10-15 pounds heavier than i was a week ago (yea..holidays are horrible on the physique)

What'd i miss?

How're you doing Tina?

~Nark

[xtinaunasty]

Where'd ya go nark? vacation?

Im doing pretty good. Im starting to see a bit of fat loss which is motivating. Im looking to post some pics soon but I'm still trying to find the right lighting. lol.

[xtinaunasty]

30 Dec 05

Diet is a little different today because I only did cardio. I decided to cut my carbs even more on these days (still planning on having my carb up day though).

11:00am - 300mg caffeine, 60mcg clen

11:30am - 50mins cardio @ 65-70% MHR
12:45pm - 6oz cooked chicken breast, 1/2 c oats, 5mg anavar

3:15pm - 3oz cooked chicken breast, spinach, 2 tsps olive oil, 60mcg clen

5:45pm - 3oz cooked chicken breast, spinach, 2 tsps flaxseed oil

8:15pm - 2 scoops whey protein, 2 tsps Udo's oil

11:00pm - 2 scoops whey protein, 1 oz almonds

Midnight: bed

This diet may seem a little off, but Im trying to cut down on the sodium so I can hopefully see more results.

[*Narkissos*]

Where'd ya go nark? vacation?

Im doing pretty good. Im starting to see a bit of fat loss which is motivating. Im looking to post some pics soon but I'm still trying to find the right lighting. lol.

yup i went to Trinidad for a week.

In regards to your diet:

I wouldn't play with your sodium levels.. the sodium/water rebound isn't worth it.

Unless you're trying to get as dry as possible for a photoshoot... and you're willing to be bloated for the week following (not to mention, weaker), i'd leave my sodium intake where it is.

Sodium manipulation is very very short-term in 'positive appearance-related effect'.

We bodybuilders do it during the last couple days of our contest prep to be hella dry for that one day.

We suffer edema etc. for one week.. sometimes two afterwards.

~Narkissos

[Wayne3]

What the dang man, are you stupid, do you realy feel you need friggin pills to shed a mere 10lb ? Get you arse on some cardio and stop eating so much ? Im so tired of ppl with such moderate goals and no contest to "cut" for popping clen /t3 and everything including garden pesticide. You dont need pills for those goals, you only need damn pills if you need to cut for a contest, dont perpetuate your "stack" for losing weight. Eat less food == lose weight ? Its a simple calorie sum, burn more than you eat, you dont need pills f00l.

[*Narkissos*]

What the dang man, are you stupid, do you realy feel you need friggin pills to shed a mere 10lb ? Get you arse on some cardio and stop eating so much ? Im so tired of ppl with such moderate goals and no contest to "cut" for popping clen /t3 and everything including garden pesticide. You dont need pills for those goals, you only need damn pills if you need to cut for a contest, dont perpetuate your "stack" for losing weight. Eat less food == lose weight ? Its a simple calorie sum, burn more than you eat, you dont need pills f00l.

where do you get off dissing our members like that?

Why would you think that anyone has to justify their choices to you?

Heres a week off to watch from the sidelines.

Next time you want to piss on someone elses thread... don't

~Narkissos

[BajanBastard]

Where the hell does these idiots come from?

[*Narkissos*]

Heres a week off to watch from the sidelines.

Next time you want to piss on someone elses thread... don't

~Narkissos

That was a typo.. i gave him two weeks off.

Where the hell does these idiots come from?

It's christmas.. maybe santa gave him a lump of coal in his stocking.

lmao

~Narkissos

[bigbouncinballs]

What the dang man, are you stupid, do you realy feel you need friggin pills to shed a mere 10lb ? Get you arse on some cardio and stop eating so much ? Im so tired of ppl with such moderate goals and no contest to "cut" for popping clen/t3 and everything including garden pesticide. You dont need pills for those goals, you only need damn pills if you need to cut for a contest, dont perpetuate your "stack" for losing weight. Eat less food == lose weight ? Its a simple calorie sum, burn more than you eat, you dont need pills f00l.

keep up the hard work tina

[xtinaunasty]

Thanks for the support guys...i was expecting something like that sooner or later. its okay, he'll come to the dark side sooner or later. then he'll regret posting stuff like that. im on a crazy work sched right now (12-16 hr shifts) but i will post the past few days tonight. thanks again!

[bigbouncinballs]

hey, i just noticed big KLG and Nark are both in Barbados... hmmmmm... somethin u guys wanna share with the group??

[*Narkissos*]

hey, i just noticed big KLG and Nark are both in Barbados... hmmmmm... somethin u guys wanna share with the group??

Nothing filthy...he's my training partner.

Although he DID slap me on the ass one night when i was about to deadlift 495 lbs.

He said he knew that'd motivate me.. but it didn't.. It made me want to call child services and report his pedoephilic ass!

[bigbouncinballs]

Nothing filthy...he's my training partner.

Although he DID slap me on the ass one night when i was about to deadlift 495 lbs.

He said he knew that'd motivate me.. but it didn't.. It made me want to call child services and report his pedoephilic ass!

i pictured something more along the lines of...
or maybe a little of this

[xtinaunasty]

In regards to your diet:

I wouldn't play with your sodium levels.. the sodium/water rebound isn't worth it.

Unless you're trying to get as dry as possible for a photoshoot... and you're willing to be bloated for the week following (not to mention, weaker), i'd leave my sodium intake where it is.

Sodium manipulation is very very short-term in 'positive appearance-related effect'.

We bodybuilders do it during the last couple days of our contest prep to be hella dry for that one day.

We suffer edema etc. for one week.. sometimes two afterwards.

Yeah, I found this out the hard way a while ago. I didn't do anything extreme, I just stopped salting my food for a couple days. It worked, I seemed to lose quite a bit of bloat.

Although he DID slap me on the ass one night when i was about to deadlift 495 lbs.

That's hot

[xtinaunasty]

3 Jan 05

I had a carb up day Sunday then did my normal cardio diet on Monday (same as Diet B from way back). I didn’t lift because my gym was closed Sunday and had weird hours Sat and Mon.

I've decided to switch up my weight lifting routine a bit by doing circuits for the next couple weeks. I like the cardio aspect of it and it tends to stretch my muscles out more, so I don’t look so bulky. I will split up upper and lower body and do 2 exercises per body part, 15-20 reps, 3 sets each. So, for example, my workout today looked like this:
Upper Body
DB Flat Bench Press
Incline DB Row
Supinating DB Bicep Curl
One Arm DB French Press
DB Lateral Raise
DB Incline Press
Wide Grip Lat Pull
Incline DB Curl
Reverse Grip Tricep Pushdown
Alternating DB Front Raise
Repeat 2x

1:00pm - 300mg caffeine, 60mcg clen

1:30pm - 50mins cardio 65-70% MHR

2:45pm - 9 egg whites, 4 tbsp cream of wheat, 5mg anavar

5:30pm - 4.5oz chicken breast, broccoli, 1/2tbsp olive oil

7:00pm - workout (see above)

8:00pm - 25g whey, 7oz sweet potato, 60mcg clen

11:00pm - 3oz chicken breast, lettuce, 1/2 tbsp flax

2:00am - 3oz chicken breast, 1/2 tbsp flax

5:00am - 2 scoops whey (50g), 1oz almonds, 3 omega complex pills

5:30am - bed

[*Narkissos*]

[Pinnacle]

Hi Tina

Nice thread.I've been following this closely.

Quick question for you(somewhat off topic).Have you ever ran oral winny?At what dose?Could you elaborate on your results and sides you experienced?
I have a female trainee that just started a winny cycle,and I'm looking for personal feedback from females.

Thanks a bunch!

~Pinnacle~

[xtinaunasty]

Thanks for reading Pin!

I haven't done any winny, but I also haven't ruled it out. This is my first cycle of anavar and have so far seen great results. I may be losing total "weight" slower, but the weight I am losing is largely fat. I can tell because I have much more definition now than I have had while at this weight before.
I will probably hold off on the winny until I am ready to compete, which is well off.

As far as sides from the anavar, I haven't noticed any. Mind you, I am running an extremely low dose...even for females. My main goal right now is just to maintain muscle mass while losing fat. Something that has been hard in the past...I usually lose quite a bit of muscle while cutting.

Have you talked to Pink? I know she was running a low dose of winny for a while...

[Pinnacle]

Thanks for reading Pin!

I haven't done any winny, but I also haven't ruled it out. This is my first cycle of anavar and have so far seen great results. I may be losing total "weight" slower, but the weight I am losing is largely fat. I can tell because I have much more definition now than I have had while at this weight before.
I will probably hold off on the winny until I am ready to compete, which is well off.

As far as sides from the anavar, I haven't noticed any. Mind you, I am running an extremely low dose...even for females. My main goal right now is just to maintain muscle mass while losing fat. Something that has been hard in the past...I usually lose quite a bit of muscle while cutting.

Have you talked to Pink? I know she was running a low dose of winny for a while...

Awesome...you are kicking ass!

Thanks for the feedback.I really appreciate that.I'll continue to monitor your progress/results!


Haven't seen Pink on the board in awhile.I'll give her a shout next time I see her logged in.


Thanks once again!

~Pinnacle~

[xtinaunasty]

aw shucks Pin Hope it helped a little.

4 Jan 06

I just realized I put 05 for yesterday…doh!

1:00pm - 300mg caffeine, 60mcg clen

1:30pm - 50mins cardio 65-70% MHR

2:45pm - 6 egg whites, 4 tbsp cream of wheat, 5mg anavar

5:30pm - 3oz chicken breast, broccoli, 2 teaspoons olive oil

7:00pm - 35 mins cardio 65-70% MHR

8:00pm - 2 scoops whey (50g), 1/2 oz almonds, 3 omega complex pills, 60mcg clen

11:00pm - 3oz chicken breast, lettuce, 1/2 tbsp flax

2:00am - 3oz chicken breast, 1/2 tbsp flax

5:00am - 7 egg whites, 2 whole eggs

5:30am - bed

LAST NIGHT SHIFT FOR A FEW DAYS!!!!

[*Narkissos*]

That's a long-assed day right there

[MASTER]

Good stuff, sounds like its going well! How do you put away that much food at 118lbs though?? Gd luck for the rest of it!

[xtinaunasty]

That's a long-assed day right there

Yeah no kidding. But its over now, thank goodness!

Good stuff, sounds like its going well! How do you put away that much food at 118lbs though?? Gd luck for the rest of it!

Haha yeah, it seems like a lot…but I'm still always starving. It's actually only about 1450 cals. I had my RMR tested by a BodyGem test which is supposed to be really accurate (go here for info: http://www.ideo.com/portfolio/re.asp?x=50085). The number it came up with was 1470. So that is what I burn if I were to literally sit and do nothing all day, just breath. So when you add in daily activity and working out, etc…I still get about a 600-800 cal deficit each day.

[xtinaunasty]

5 Jan 06

Diet same as 3 Jan 05

2:30pm - 300mg caffeine, 60mcg clen

3:00pm - 50 mins cardio @ 65-70% MHR
4:15pm - 5mg anavar w/meal 1

6:00pm workout: legs
Still doing the circuit thing (refer to 3 Jan for details) only for lower body today.

Exercises:
Leg Press
Calf Raise on Leg Press Machine
Stationary DB Lunge
DB Deadlift
Step up
One Leg Seated Leg Curl
Repeat 2x

7:00pm - 60mcg clen w/PWO meal

2:30am - bed

[xtinaunasty]

6 Jan 06

Diet same as 4 Jan 06

10:30am - 300mg caffeine, 60mcg clen

11:00am - 40mins cardio 65-70% MHR

12:00pm - 5mg anavar w/meal 1

3:00pm - meal 2

5:00pm - 35 mins cardio @ 65-70% MHR, abs

6:00pm - 60mcg clen w/meal 3

1:30am - bed

[xtinaunasty]

7 Jan 06

Carb up day today…I took in about 100g protein, very little fat, the rest carbs. I usually have a few hundred extra calories on these days just so my body doesn’t get used to a certain amount of calories. I usually stick to complex carbs like sweet potatoes, brown rice, oatmeal, etc. But for my PWO meal I had lucky charms and a little skim milk

workout: upper body circuit

Exercises:
DB flat bench press
One arm DB row
Alternating hammer curl
DB tricep extension
DB upright row
Pec deck fly
Close grip lat pull
Tricep pressdown (machine)
Precher curl (machine)
Military press
Repeat 2x

[xtinaunasty]

8 Jan 06

10:30am - 300mg caffeine, 60mcg clen

11:00am - 40mins cardio 65-70% MHR, abs

12:00pm - 6 egg whites, 4 tbsp cream of wheat, 5mg anavar

3:00pm - 3oz chicken breast, broccoli, 2 teaspoons olive oil, 60mcg clen

6:00pm - 2 scoops whey (50g), 1/2 oz almonds, 3 omega complex pills

9:00pm - 3oz chicken breast, lettuce, 1/2 tbsp flax

12:00am - 3oz chicken breast, 1/2 tbsp flax

1:00am: bed

I only did a little cardio today (kind of an active rest day) so I took out one meal.

[Pinnacle]

7 Jan 06

But for my PWO meal I had lucky charms and a little skim milk

ahahahhhahahhaha I have a mental image of this huge smile on your face while your were savoring every spoonful.

~Pinnacle~

[xtinaunasty]

awww...it was the best. im salivating just thinking about it!

[chest6]

Noticed you take the clen all at one time. Ever thought about splitting it up? I experimented a little with it too. Even though I was doing 120mcg. I tried it all at once just one time and needless to say that didn't really go over too well. Granted 60 is much less, but you weigh much less than me, naturally. Ever thought about 20/20/20 or 40/20? Also..does that 60mcg seem to effect your cardio at all? Sorry about all the questions I'm done

[xtinaunasty]

Noticed you take the clen all at one time. Ever thought about splitting it up? I experimented a little with it too. Even though I was doing 120mcg. I tried it all at once just one time and needless to say that didn't really go over too well. Granted 60 is much less, but you weigh much less than me, naturally. Ever thought about 20/20/20 or 40/20? Also..does that 60mcg seem to effect your cardio at all? Sorry about all the questions I'm done

Nope, not taking it all at once. If you notice, I take it with my PWO meal/shake. so i split it up twice. I know it is still kind of a lot at once, but I have trouble sleeping if I take it too late. The clen doesnt really bother me while doing cardio. It works a lot like an ECA stack, just makes my heart rate a little higher. It can really ruin my lifting sessions, if i take it before them. I feel like I have no strength at all and have cramps.

dont be sorry about the questions!! just means you are reading which means a lot to me! so thank you!

[FranKieC]

Great Job Tina! Keep up the good work

[xtinaunasty]

9 Jan 06

12:30pm - 300mg of caffeine, 60mcg clen
yes, I slept 11.5 hours…it was great!

1:00pm - 50mins cardio @ 65-70% MHR

2:30pm - 6 egg whites, 2/3c oats, 5mg anavar
Sick of cream of wheat, I'm starting to run out of choices!!

3:45pm - workout - legs

Exercises:

Hack Squat
Reverse Stationary Lunge
DB Deadlift
Leg Extension
Seated Leg Curl
One Leg Standing Calf Raise
Back Extension

Repeat 2x

4:30pm - PWO - 25g whey, 6oz sweet potato, 60mcg clen

6:45pm - 5oz tuna, lettuce, 1/2 tbsp flax

8:45pm - 3oz chicken breast, lettuce, 1/2 tbsp flax

10:45pm - 3oz chicken breast, 1/2 tbsp flax

12:45am - 6 egg whites, 1 scoop whey (25g), 1oz almonds, 3 omega complex pills

1:30am - bed

I will start my 6th week of clen tomorrow so I will be doing 50mg of benadryl for the week. It will be my 5th week of anavar, just to let you all know where I'm at. Im also planning on dropping the circuit training tomorrow and going back to a moderate weight/moderate rep scheme. Hoping to start heavy the week after. Thanks for reading!

[bigbouncinballs]

this girl is... dedicated

[xtinaunasty]

why thank you! but i dont think i really am. its only been 5 weeks and im dying! i dont know how people do this for like 16 weeks. im going to have to start having a cheat meal or something.

[chest6]

Oh I totally missed that, well good luck..keep up the dedication it will pay off!