Warrior's Drop-40-Pounds-of-Fat Cycle
Warrior's Drop-20-Pounds-of-Fat Cycle
UD2/GBC+Bromo
I have been working on stripping some fat off my red meat for over a month now with the basic cardio/weights and a 40-30-30 caloric deficit - but I have moved into a more, less comfortable, phase in which I want to drop about 20 pounds of fat while retaining as much lean weight as possible. Started before at 268 - starting this at 263... want <245... with minimal strength/muscle loss...
I figured posting this journal would help me keep my eyes on the prize while showing you (and me ;) ) how I have organize my training/diet... and supplementing it with progress photos. All comments welcome!
The Diet
My diet schedule is based on Lyle McDonald's Ultimate Diet 2.0 - McDonald's latest version of this diet. Originally released 20 years ago - and way ahead of it's time back then - is basically an updated BodyOpus-type system... but out of respect for the late Duchaine (and to keep from getting sued), McDonald refers to it as an updated Ultimate Diet (what BodyOpus was based on). It uses periods of low carbs (about 10-20% total calories) with carb load phases of around 24-30 hours. Basically my days are outlined like this:
Low Carb (3 days): around 10-20% total calories from carbohydrates. Basically meats, eggs and fibrous veggies. About 1600-1800 calories a day.
Preload Carb (1 day): Same as Low Carb day but about 75 percent less calories during the day. Preload begins in the PM with 30grams of Carbs pre-workout, Carb/Pro mix post-workout and then a 40-30-30 dinner.
Carb Load (1 day): An all-out binge of carbs/protein and (for the most part) unsaturated fats. About 5000-6000 calories per day as a goal - eating once every 2 hours with high GI carbs in the morning. Creatine Monohydrate will also be loaded here.
60-25-15 (1 day): 60 percent carbs and 25 percent protein and 15 percent fat. About 3000 calories per day depending on cardio.
40-30-30 (1 day): 40 percent carbs and 30 percent protein and 30 percent fat. About 3000 calories per day depending on cardio.
I am starting this diet with 4 days Low Carb, 1 day Preload Carb then 1 day Carb Load followed by a day of 60-35-15 and a day of 40-30-30. I will evaluate it from there... trying to maximize fat loss with muscle/strength retention...
The Sups
Aside from MutiVitamin/Min (currently using MegaMen Sport) and EFA's(EPO), I am taking around 10g of Vitamin C per day, >50g of L-Glutamine post-workout and 10g of Glutamine before bed. 200mcg of L-Thyroxine and 3 Hydroxycuts in the morning with 3 Hydroxycuts pre-workout too. I am also using McDonald's recommendation of Bromocriptine - at 3.75mg on low carb days and 5mg on the other days... and administered in the AM only to prevent undesirable side effects. The Bromocriptine is suppose to work by tricking the body into thinking there is no starvation during caloric deficits by interaction with the dopamine receptors in the brain - thus resulting in better food partitioning during low calories intake, as well as caloric surpluses/refeeds. During the Preload Carb and Carb Load days I will creatine load with Cell Tech.
Also, I might experiment with 100mg of Proviron during the Low Carb days... but first I want to see how everything goes without it...
The Training
I am applying German Body Composition (GBC) training as outlined by the great strength coach, Charles Poliquin. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous GH thus resulting in greater body fat loss. McDonald recommends this training method with his diet. On the Preload Carb day, I will do a Glycogen Depletion Routine, a full body workout to try and completely deplete muscular glycogen... maximizing sensitivity in all muscle groups prior to ingesting simple carbs. Then a day after loading - on a 60-25-15 day, I will do a Carb/Creatine Loaded Routine, another full body power routine prior to beginning another depletion phase.
I will illustrate training progress (or digress) using a basic power index equation for the same core movements every workout. (LOAD*REPS)SETS=TOTAL then TOTAL/MINUTES= "X pounds/min" This method won't bore you with too many figures but tell you exactly how strength is effected using the load and time variables.
Time spent doing cardio will depend on a few things: sleep patterns at night, enough extra time during the day, key opportunities for fat loss or further glycogen deplenishment and overall "feel" or signs to prevent a serious case of over training.
NOTE: Since I will be doing two different whole body workouts per week... the depletion training I do on low carb days will be for prioritized muscle groups... the others will be maintained using the whole-body routines. Arms are what I have been trying to really beef up - so they will usually be trained during the low carb week. Legs need some more definition - leg mass has been a family pass-on - so they will usually see training too. Chest and back are not a real concern at this point - since I feel both are doing well. But I will push them more if they fall behind in the power/strength workouts (Carb/Creatine Loaded Routines).
The Advance GBC Program
This program will be divided into these bodypart sections. I will continue to use the same movements for each muscle group, but may change the combinations. Giant sets are grouped in sequence by letters and performed in order by number.
Chest and Back
Chest
A1: (6) Flat Barbell Press
Rest 10 seconds
A2: (12) 45 Degree Incline Dumbell Press
Rest 10 seconds
A3: (25) 30 Degree Incline Dumbell Flye
Rest 2 minutes
Repeat 3 times
Back
B1: (6) Wide Grip Pull Ups
Rest 10 seconds
B2: (12) Bent Barbell Rows
Rest 10 seconds
B3: (25) Close Grip Front Pulldowns
Rest 2 minutes
Repeat 3 times
Legs
Quads
A1: (6) Full Barbell Squats
Rest 10 seconds
A2: (12) Hammer Hack Squats
Rest 10 seconds
A3: (25) Hammer Quad Extensions
Rest 2 minutes
Repeat 3 times
Hams
B1: (6) Hammer Leg Curls
Rest 10 seconds
B2: (12) Romanian Deads
Rest 10 seconds
B3: (25) Back Extensions
Rest 2 minutes
Repeat 3 times
Arms and Shoulders
Delts
A1: (6) Front Military Press
Rest 10 seconds
A2: (12) Standing Dumbell Laterals
Rest 10 seconds
A3: (25) Standing Upright Rows
Rest 2 minutes
Repeat 3 times
Triceps
B1: (6) Flat Close Grip Presses
Rest 10 seconds
B2: (12) Incline Tricep Extensions
Rest 10 seconds
B3: (25) Standing Rope Extensions
Rest 2 minutes
Repeat 3 times
Biceps
C1: (6) Incline Dumbell Curls
Rest 10 seconds
C2: (12) Standing Barbell Curls
Rest 10 seconds
C3: (25) Standing Reverse Grip Cambered Curls
Rest 2 minutes
Repeat 3 times
The Glycogen Depletion Routine
[font=Arial][color=#000000]This routine is using SETSXREPS and will always use the same movements and target reps in the same order to completely exhaust the whole body prior to the refeed.
(2X15) Full Barbell Squats
(2X10) Hammer Leg Curls
(2X15) Hammer Quad Extensions
(2X20) Seated Calve Raise
(2X12) Barbell Bench Press
(2X12) Bent Barbell Rows
(2X12) Military Front Press
(2X15) Close Grip Pulldowns
(2X10) Incline Tricpes Extensions
(2X10) Standing Barbell Curls
(2X20) Back Extensions
(2X20) Rope Crunches
The Carb/Creatine Loaded Routine
This routine is illustrated like the previous (SETSXREPS) and will always use the same movements with the targeted reps. The Power Index may vary quite a bit with these due to the more relaxed rest intervals. The main goal of this routine is to move heavier weight - AKA, strength training.
(5X6) Full Barbell Squats
(5X3) Rack Dead Lifts
(5X5) Barbell Bench Press
There ya have it - my standard outline for this cycle.
"BEFORE" pics---
http://forums.anabolicreview.com/att...1&d=1138367145
Thanks guys - here is another week...
28JAN06
Diet - 60-25-15
Cardio
PM: 15min (200cal) BW/265.2
The Carb/Creatine Loaded Routine
Power Index 431 pounds/min +71
I worked out earlier in the evening and couldn't get my stomach settled too well for the training. These carb days are really becoming a problem due to the rock I get in my stomach with slow digestion and feeling generally tired. But I filled right out - I couldn't do too much cardio today, but I was able to increase the power index as a result. More comments today too. Somone said, "You're lookin' good recently. Before you were big - but now you are getting some deffinition..."
29JAN06
Diet - 40-30-30
Cardio
AM: 60min (810cal) BW/262.8
PM: 40min (568cal) BW/263.4
Arms and Shoulders
Delts: Power Index 743 pounds/min +27
Triceps: Power Index 982 pounds/min +134
Biceps: Power Index 603 pounds/min -41
I am at about the same weight as I was last weekend. But in the mirror I appear like I have switched fat for muscle. Hopefully I can get down to 255 this week...
Starting Bromocriptine @ 5mg ED...
30JAN06
Diet - Low Carb
Cardio
PM: 60min (827cal) BW/262.2
Chest and Back
Chest: Power Index 640 pounds/min -30
Back: Power Index 1225 pounds/min +26
Right knee is getting tender during cardio.
An uprising at the gym is forming from me using the GBC type training. I usually tie up multiple pieces of equipment with this system and they are not use to that. The irony is that I tie up this equipment for 10-12 minutes - tops. And they will grab a machine for 20-30 minutes and train their mouths more than than bodies. Dumb fuks...
31JAN06
Diet - Low Carb
Cardio
AM: 50min (673cal) BW/257.4
Legs
Quads: Power Index 1386 pounds/min -406
Hams: Power Index 1895 pounds/min +280
Right knee is getting very sensitive today. I don't think it is from the Squats or from my foot stance on the Hack Squat since I have learned the critical angle for those movements. I think my right knee is getting aggrevated by the stationary bike since I have been using it a lot with a decent amount of resistance to increase heart rate and energy expenditure. I will eventually need to incorporate another form of cardio - such as jogging, the eliptical machine or running.
01FEB06
Diet - Low Carb
Cardio
AM: 55min (684cal) BW/254.3
Knee felt better today... but feeling really worn out from the extra training day on Sunday. I might have to do the Duchaine method during the carb load by waking up in the middle of the night to be sure I get a good refeed in this week. Bodyweight dropped quite significantly this week... so the toss up is whether the extra workout on Sunday is worth the added depletion. I'll have to check and see how strength is affected on the depletion routine tomorrow morning...
02FEB06
Diet - Preload Carb
Cardio
AM: 40min (522cal) BW/253.1
PM: 30min (392cal) BW/256.0
The Glycogen Depeletion Routine
Power Index 980.7 pounds/min +99.8
I was very worn out during the day but caught a second wind prior to the evening workout. I got really shaky half way through the workout again. Upon completion I had managed to increase the power index but I was very light headed and nautious. The refeed PWO drink helped a little - and the feeling passed about 20 mikes post-workout. I will not be looking forward to a similar feeling next week... so I will try some more water during the day. I also took an Animal Pak about 1.5 hours prior - I won't do that next week.
The evening meal gave me a bad stomach pain. I did not wake up in the middle of the night for a carb drink... too damn tired...
I was all the way down to 253 this morning - next week's goal will be in the 240's...
03FEBJAN06
Diet - Carb Load
No P/T
Week 6.5 (post vaccation)
22FEB06
Diet - Low Carb
Cardio
AM: 60min (883cal) BW/258.8
AM: 60min (899cal) BW/258.8
After a short vaccation I am back at it. I got a lot of rest and some expensive buffets... and sushi! I probably ate too much on vaccation... ;)
Anyway... after the break I descided to begin again low carb with two 60 minute cardio sessions to get me right into depletion. I was able to really push myself today due to the rest and food I have been taking in.
23FEBJAN06
Diet - Low Carb
No P/T
I am dropping Bromo back down to 3.75mg during the day because it is really killing my appetite and leaving me feeling literally sick of food. I may try and go back up to 5mg after breakfast later on...
24FEB06
Diet - Preload Carb
Cardio
AM: 45min (615cal) BW/253.8
The Glycogen Depeletion Routine
Power Index 899.0 pounds/min -160.6
Trying to get into my regular 7-day routine, I decided to hit a morning depletion routine today and then begin the carb load right after - the training this morning (as opposed to the usual evenings) was exhausting. I will be back on my regular 7-day schedule after this weekend. Sunday I will skip the 60-25-15 day and move right into low carb after doing 60-25-15 tomorrow.
25FEBJAN06
Diet - 60-25-15
No P/T
Again, I choose to not load today because of the early start on a carb load yesterday - due to the early morning routine.
26FEB06
Diet - Low Carb
Cardio
AM: 60min (850cal) BW/255.0
PM: 30min (451cal) BW/256.2
Chest and Back
Chest: Power Index 573 pounds/min +24
Back: Power Index 1375 pounds/min -28
I am moving right into a 40-30-30 day to begin my original 7-day depletion/loading routine.
27FEB06
Diet - Low Carb
Cardio
PM: 55min (665cal) BW/253.0
Legs
Quads: Power Index 2340 pounds/min +330
Hams: Power Index 1652 pounds/min -309
Quads did really well today - mostly from a big jump in the Hammer Hack Squat. Hams should nearly the same - but in the wrong direction. I increased the load on all Hamstring movements, and droped the reps - hopefully next time I can keep the load the same and increase the reps... while finishing in the same time frame - which will mean I will need to decrease how much time I am taking for rest intervals... and increase my rep tempo a bit.
I felt sick and real tired today after training. I also took the Bromo in the late morning and found out why it is suggested to take it before 9AM - the hard way. Unfortunately I had a morning obligation that delayed things. It simply had more profound effects on appetite and nausea on into the evening.
28FEB06
Diet - Low Carb
Cardio
AM: 55min (715cal) BW/249.0
PM: 40min (562cal) BW/250.6
Arms and Shoulders
Delts: Power Index 801 pounds/min +261
Triceps: Power Index 838 pounds/min -98
Biceps: Power Index 649 pounds/min -26
249 is pretty good for a Tuesday morning. I am pretty sure I will get down to 245-246 by the end of this week considering what I have learned from previous week's tempos.
Tonight I felt shakey in my hands while writing down my plan of attack for the training... probably lack of glucose. I finally got my Delt strength up and out of the gutter - but it was at the expense of Tricep pushing power. And by the time Biceps got their attention - my arms were feeling pretty drained. I must consider doing this workout earlier in the week or my Bicep training could continue with a major handicap... but by reviewing this log I can see biceps haven't detrained; actually increased power output a little.
01MAR06
Diet - Low Carb
Cardio
AM: 55min (738cal) BW/247.4
Interesting enough, I just realized that the early pain I developed with my knee during cardio is gone - I am not performing it any less or with less resistance... if anything, more. So I'll count my blessings that it didn't aggrevate further. I increased Bromo to 5mg today since there are no PM workouts and its my last Low Carb day... just need to, basically stay hungry.
02MAR06
Diet - Preload Carb
Cardio
AM: 55min (747cal) BW/249.0
PM: 45min (590cal) BW/250.8
The Glycogen Depeletion Routine
Power Index 1148.4 pounds/min +249.4
Wow - jumped back up to 250 today... but also gained some strength. Not sure how that happened. It could have been from an increase in sodium... or perhaps an increase size of a major group of muscles - quads, hams and glutes - legs did increase in strength. I feel pretty good about still hitting 246 sometime next week. Limit strength increased on several lifts today... gaining strength while dieting - can't argue with that!
I dropped Bromo back down to 3.75mg - safe to say I will continue to hoover around 3.75-5mg ED except on carb loading days.
I felt better than usual today, wasn't shaking during the workout and didn't get too nauseated - still unclear exactly what cause this turn-around. I hope that server brought me a DIET Coke like I asked for with the chicken and salad I ate last night... that could have f'ed things up for sure... a big old Coke while training to stay keto... who knows...
03MAR06
Diet - Carb Load
No P/T
No Bromo, no Hydroxycuts... just a general refeed day.
In retrospect I think my forecasting getting down to 246 this week may have been hampered by trying to compare what has been my normal tempo with doing things abnormal. I didn't have much of a carb up last weekend because of my choice of transition coming off vacation. I also missed the power, carb-loaded routine last week. I will get a solid carb up today, 60-25-15 tomorrow and then 40-30-30 Sunday to get me set up for another low carb keto week. This week it's on - everything is lined back up.
BTW - if you guys follow this as well, I'll be expecting some PM's regarding your progress! :wg: I'd like to hear how well you do...
Thanks guys! Here is Week 8
Quote:
Originally Posted by majorpecs
Wow, this is a very impressive log. Can someone fill me in on the power indexes he refers to?
Sorry if the following sounds a bit patronizing but I am trying to generate a visual image here... :D
Quote:
Originally Posted by Warrior
I will illustrate training progress (or digress) using a basic power index equation for the same core movements every workout. (LOAD*REPS)SETS=TOTAL then TOTAL/MINUTES= "X pounds/min" This method won't bore you with too many figures but tell you exactly how strength is effected using the load and time variables."
Let's say you are a heavy machine operator. You have machine ALPHA and machine BRAVO. Machine ALPHA can push 400 stones. Machine BRAVO can push 300 stones. Which machine is more powerful? ALPHA you say? Well, lets look at this from a more wholistic approach. When performed continuously, machince ALPHA can push 400 stones once every minute... which equated to a power output of 400 stones per minute. Machine BRAVO pushes 300 stones once every 40 seconds... which equals to about 450 stones per minute... (load*repitions)/time. I will take machine B.
Muscle groups will generate a higher power output with different mixtures of reps and rest intervals. This is very indvidualistic. I once new a guy back in Vegas who had a back that recovered so fast from high rep work that he could do a set of 20 rep pull downs - rest about 30 seconds - then do it again with the same reps... and this was training to concentric failure. I was shocked at how fast he could recover. For him to get a high power index - he would have to keep his rest intervals really short - or he would be wasting a greater training stimilus.
This can be of less importance when strength training. In fact, I would suggest not using this method - but work purely on getting limit strength up... not toal power output using rest intervals as an important variable. During a strength training cycle, geared strictly for getting stronger on the major lifts, you're goal is less on depleting the muscle of all its nutrients while pushing it to the max... but preference lies more in working the anerobic, less oxidative, fast twitch muscle fibers AND the central nervous systems ability to work with heavier weights.
If this idea doesn't make much sense to you, goes against your beaten train of thought or just pisses you off in general - I am not preaching you to use it... but I will, it has worked well for me.
Quote:
Originally Posted by QuieTSToRM33
hows that GBC coming along warrior ????
As you can see, GBC integrated with this CKD has helped recompose my body pretty well - dropping fat while not only retaing muscle - but frequently getting stronger as well. As I sit here my pants are all bunched up and loose - yet I was still able to push 315 for 12 reps on the flat press during a depletion routine last night.
Been big - was up near 275 pounds in December! Now I need to be big and lean... makes it easier to put the pants on in the morning - and tie my shoes :wg:
11MAR06
Diet - 60-25-15
Cardio
PM: 30min (418cal) BW/255.8
The Carb/Creatine Loaded Routine
Power Index 471 pounds/min +124
Feeling a bit stronger and still noticing improvements in vascularity. I moved pretty fast today and tried to push and pull a lot of weight - everything went well.
I am going to drop the Thyroxine for awhile. Still tinkering with the idea of adding some Proviron to support endogenous androgen production as this diet moves into it's 8th week. I will be making an effort to try and consume a few less calroies this week to see how it effects the numbers.
12MAR06
Diet - 40-30-30
Cardio
AM: 50min (732cal) BW/254.6
PM: 60min (918cal) BW/254.0
Nearly the same bodyweight as last week's 40-30-30 day - still visibly losing bodyfat. This week I should be able to have plenty of time for morning cardio again.
Cardiovascular fitness is deffinitly up - after a tough 50-minute session in the morning I did an even tougher 60-minute ride in the evening. The PM cardio today reflected the most resistance I have used for that time span thus far - burning 918 calories based on the bikes monitoring system...
13MAR06
Diet - Low Carb
Cardio
PM: 40min (545cal) BW/255.0
Arms and Shoulders
Delts: Power Index 621 pounds/min +42
Triceps: Power Index 964 pounds/min +7
Biceps: Power Index 657 pounds/min -2
Not sure why but I felt really tight today. But in the gym, I felt pretty weak - and by the time I got to biceps, they were feeling pretty much hollow. I am going to keep Bromo at 5mg this whole week.
Low Carb Diet Today
0700
4 HydroxyCuts
2 g Vitamin C
600 mL Bottled Water
0900
2 whole eggs
2 egg whites
1 sausage (~10cm size)
1/3 cup chedder cheese
1 tbsp olive oil
600 mL Bottled Water w/1 Lipton Tea Bag
5 mg Bromocriptine
2 g Fish Body Oils
1 g Vitamin C
1000
1 Diet Coke
600 mL Bottled Water
1230
1 1/2 grilled chicken breasts
6 skinless hot chicken wings
1/2 can tuna and dressing
1 cup cumcumber and onion salad
1/2 cup shredded carrots
600 mL Bottled Water
2 g Fish Body Oils
2 g Vitamin C
1330
600 mL Bottled Water w/Crystal Light
1 Animal Pak
1630
900 mL Bottled Water w/2 Lipton Tea bags
4 HydroxyCuts
2 g Vitamin C
1730
[EVENING Arms and Shoulders ROUTINE]
2400 mL Bottled Water
1915
1 1/2 banana
50 g L-Glutamine
600 mL Bottled Water
2030
1 1/2 cups mixed nuts (pistacio, cashews, almonds, )
1 Diet Coke
2 g Vitamin C
2200
1 pound seasoned ground beef
2 medium tomoatos
2300
10 g L-Glutamine
600 mL Bottled Water
14MAR06
Diet - Low Carb
Cardio
AM: 45min (576cal) BW/252.0
PM: 50min (656cal) BW/251.0
Legs
Quads: Power Index 2509 pounds/min +459
Hams: Power Index 1833 pounds/min +56
Some idiot peeled my plates on the Hammer Quad Extension - so I peeled them back off his equipment while he was doing his pathetic Hammer Chest Presses... I probably came off as the asshole but I left a bag at that equipment to clearly mark that it was in use. I can't stand weekend warriors. Anyway, that guy's stunt helped push a little more aggressiveness out of me for my workout - coupled by some guy's praising me while doing the Hamstring portion... as well as their retort to me saying, "got to get the fat off" with, "it's deffinitly coming off!"
15MAR06
Diet - Low Carb
Cardio
AM: 40min (518cal) BW/249.2
Tired... feel flat...
16MAR06
Diet - Preload Carb
Cardio
AM: 40min (578cal) BW/248.4
PM: 50min (676cal) BW/247.0
The Glycogen Depeletion Routine
Power Index 1050.6 pounds/min -102.9
I am pretty sure now why I haven't reached 245... my calorie intake on the low carb days is too high. After reviewing my diet record on 13 MAR - its obvious I need to adjust and lower them some more - and knock out the high GI carrot feeds and caloric dense nuts. I did so today and immediately got down to my lowest - 247.0. So this next week I will continue with the further drop in calories. I know it got me further depleted because that ol' naueated feeling came back 10 fold today... it took about 20 mikes post workout with my PWO shake and some water to let it pass... really wanted to puke.
17MAR06
Diet - Carb Load
No P/T
Today I tried something a little different with the carb load. I took 8IU of Actrapid (fast acting) insulin IM at 0700 and 9IU at 1215. This should help glucose transport to increase the effectiveness of the carb load and possible reach supercompensation levels within the 36 hours refeed.
To further this, I added 75mg of Proviron to help uptake and support endogenous androgen levels. I felt pretty well filled out by the PM - usually don't get this way until the following day.
Thanks guys! Here is Week 11...
marcus300 - I'll get a new pic soon - probably a new line up at the end of week 12... especially if I chose to terminate this cycle after then. It's hard to end it when I can see everything getting tighter and new levels of vascularity surfacing... but I am starting to hit the wall a bit. The idea of moving to a nice, clean bulking/strength phase seems very appealing at this point... I have been drafting up a doggcrapp split...
mmaximus25 - I remember us talking over a year ago about this type of dieting. Now I finally got some real practicle experience in it to be able to sit at the round table with ya :wg: Done similar diet manipulations - but nothing really this extreme for this long...
No plans in the near future with IGF - probably just run a standard test/deca cycle coming out of this. I'll still zig-zag the diet a bit but without the goal being fat loss... just lean muscle gain. Get that camera and PM me when you get a log started... I'll be following it for sure...
BTW - I do get a little help with my diet, I have access to a dining facility with plenty of options. It's weeding through them and ignoring the harmful foods sitting around - like oatmeal cookies... I can spend the rest of my life without ice cream, ho-hos or donuts... but oatmeal cookies will always be callin' my name :wg:
01APR06
Diet - 60-25-15
Cardio
PM: 40min (505cal) BW/251.0
The Carb/Creatine Loaded Routine
Power Index 461 pounds/min +56
That was a pretty healthy Carb Load yesterday... A LOT of clean foods eaten. At night, we went off to a 6 star hotel (yeah - 6!) and sat at a buffet for about 3 hours - lots of sushi, rice, noodles, chicken, beef... bread pudding ;)
Today, I made sure to keep carb intake up but bring back down the calories. I filled out really well and was looking pretty vascular last night... and pumped - even with a very full stomach I felt like I could lift a house!
Today’s workout went pretty well. I felt good and did better on chest and dead lifts. It seems imperative that I include a lot of water during the carb loads - especially if insulin is involved. The tricky part lies in setting some of the food aside to assimilate more water :D But more food with less water seems to handicap the carb load anyway.
02APR06
Diet - 40-30-30
Cardio
AM: 50min (626cal) BW/250.2
PM: 60min (999cal) BW/250.6
Cardiovascular-only work today. I nearly threw a dime plate at the wall today during PM cardio... I was pretty sure I was going to beat the 1000cal mark all the way up to the last minute... I was keeping Life Cycle's RPM's up around 90 and the resistance level at 16, 17 and sometimes 18 - out of 20 - most of the time) then the last 10 seconds came up and it was really close... then 60 minutes elapsed, the bike shut itself down (won't let you go more than 60min) and revealed... once again - 999cal! Well, anyway I really pushed myself and can say I did well... I used to push for 700cal within 50 minutes so 999 in 60 is still good.
I am going to continue to try and keep my cardio scores higher on each session this week (compared to last week).
I plan on hitting 237 pounds this week.
03APR06
Diet - Low Carb
Cardio
AM: 50min (697cal) BW/246.6
PM: 40min (585cal) BW/248.0
Arms and Shoulders
Delts: Power Index 740 pounds/min +49
Triceps: Power Index 992 pounds/min-32
Biceps: Power Index 834 pounds/min -5
I am going to take about 300-400mg of Alpha Lipoic Acid everyday for a little while...
04APR06
Diet - Low Carb
Cardio
AM: 50min (675cal) BW/243.8
PM: 45min (561cal) BW/242.6
Legs
Quads: Power Index 3048 pounds/min +347
Hams: Power Index 2153 pounds/min +16
Squatting power is still making good improvements.
On Hamstrings, the Romanian Stiff Leg Deads are coming along well. As my bodyweight lowers the Back extensions are taking a little hit - due to less resistance... today I performed nearly the same as last week, a few more repetitions, but my bodyweight this time was 7 pounds less - which adds up over the course of 20 reps.
At night I could notice some more vascular in the arms and abdominals... but the lower oblique’s are still hiding from me. Legs are also looking much more dialed in.
Tomorrow I should see the 230's happen... I haven't been that light on my feet in awhile.
05APR06
Diet - Low Carb
Cardio
AM: 50min (705cal) BW/240.8
PM: 60min (861cal) BW/241.8
Blah - physiologically, this is a rough day... lots of cardio to burn up all the fats being released - and simply staying hungry. I need to go meet up with a friend tonight but I feel nearly useless on Wednesday nights when it comes to conversation: P
06APR06
Diet - Preload Carb
Cardio
AM: 50min (653cal) BW/239.2
PM: 45min (635cal) BW/238.6
The Glycogen Depletion Routine
Power Index 1197.0 pounds/min +75.2
I seriously thought I was taking a performance hit today – felt tired going in and during the training. But it turned out that I was moving along much faster than usual… and benefited by finishing the routine in 70 minutes this week – versus 75 min last week. I wasn’t able to improve on some of the lifts but I pushed through with less rest this time.
Another rough day compounded by the numbers game... looking at the results I put on the same weight I did after my carb load last week (9.8 pounds) but only lost 11 pounds versus 13.4 in the AM – but then PM turned a new leaf with a total drop to 238.6 of 11.6 for the week. Usually the PM weight is higher than the AM – so I must have been retaining some water or something. I expect a more dramatic result next week since something seems to have skewed the results this week. I forecast dropping around 13 again with roughly a 9 pound carb load.
It does seem that the amount of weight dropped is directly related to the amount gained by the carb load... the more I gain by the load - the more I lose. But Week 11 was less profitable when compared to Week 10... again, not sure what happened. Its a little hard drop more calories and at this point I don’t think I need to… besides I get light headed and nauseated enough during the week. ;) I will drop Proviron to 50mg after the carb load.
In the end, it is also hard to judge by scale weight as I do feel I have gained muscle in all this – especially in the legs, which is a large muscle group.
07APR06
Diet - Carb Load
No P/T
I took 10IU of Actrapid at 0600 and then 10IU at around 1215 - in the delts. Again, I also used some straight dextrose powder with the Cell Tech after the insulin today and Bromo was at 5mg all week, but today - 3.75mgs.
I am feeling pretty good - and hard. The week was miserable but went by fast. Next week may be the end of this cutting cycle and time to shift gears a bit.