Ol' Roman's Come Back Crusade!

[RaginCajun]

Day 3 on a 3:1 protocol Back, arms (biceps), abs went well. didn't get out of there til 10pm. Different crowd. More urgent. I was asked three times "how many sets?" "12, and if you ask me again, it's 15!" (well, something I wanted to say, but didn't) I ate a large volume yesterday. Felt pretty full all day. Had a shit meal for dinner (taco salad without the taco shell) and blew my macros again, just not as bad as the day before. Here are the results and ten day average: <img src="http://forums.steroid.com/attachment.php?attachmentid=152342"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=152343"/>

How many sets do you have left?

[Times Roman]

12 sets. and any station you go to, I have 12 sets to go there too! =)

[Times Roman]

results from the kitchen. rest day in the gym

I may have lost another pound. I might be down to 203. I'll stay around TDEE for the month of August. Still haven't started cardio, which is buggin me. Time is the constraint. Didn't get out of the gym two nights ago until almost 10pm. not sure where to squeeze in 40 more minutes of cardio?

[RaginCajun]

what time do you get moving in the morning? i thought old people get up around 4 AM?

[Times Roman]

5:30

....old people?

daaaaaaaaaaaaang!!!

[Times Roman]

Chest/tri/shoulder day in the gym
officially dropped a pound and now down to 13% body fat

results in the kitchen and ten day average:

[RaginCajun]

Chest/tri/shoulder day in the gymofficially dropped a pound and now down to 13% body fatresults in the kitchen and ten day average:

man, you are really getting after it! you still aren't doing cardio, right?

[Times Roman]

I've been doing cardio for about two weeks now, more or less. Like I "preach". 40 minutes eod. After my normal gym routines. I vary my heart rate between 100 and 115 on the treadmill. recommended is between fifty and eighty percent of max heart rate. Formula is 220-age. so for me, max is calculated at 168 bpm. half of that is a modest 84. 80% is about 126. So I'm there.

Here's my problem. I think I may have stabilized my weight at 202. And I wanted to see my abs for starting a clean bulk. I'm low 13 percent right now. SubQ fat is very low everywhere, except in a small stubborn patch in the abdominal area, and a touch in my chest. When I lift, veins popping out in chest, shoulders, legs, arms, pretty much everywhere. But I know I need to reduce BF% lower to get the result I want.

Mentally, I don't want to go below 200lbs. My woman says my face is getting too thin. A healthy thin, but my face is becoming angular, with cheek bones and chin seemingly protruding more noticeably.

Because of this, it looks like I need to work on visible abs next time go around. I may begin my clean bulk here in a few weeks. I'd like to do it up to around 220 by the end of the year. Then cut again in the winter and see if I can get bf% low enough for visible abs. Eventually, I want 11 or 12 at 240.

Another kicker.

I'm having some back procedures done here soon to get rid of the arthritis. Being tested to see if RF would be helpful. That's on the 26th. if results of this "test" show promise, we'll move forward with the RF here fairly rapidly. If the results do not show promise, then a more traditional surgery is in order.

If I experience significant pain reduction, then maybe I can break through the 250 pound barrier imposed on me by the arthritis. Pain gets to be too much to manage when I bulk up, so I've always had to stop bulking at 250.

So much to think about.

[RaginCajun]

You may want to cut some more before your procedures, you may not be as mobile right afterwards. Hope that RF works out for ya bud!

[Times Roman]

^well, I'm just a tad over 200lbs. last time I was this light, my son was a youngster, and my 16 year old daughter not born yet. Then I caught some minor flu and dropped down to 195. Before that, when I was about 26 or so, I remember pulling lumber at the saw mill, 185, thinking how great life would be if "Only" I could get to 200lbs.

200lbs is pretty light for me, and it really shows in my face. My woman thinks my face is much too thin.

My preliminary procedure is in 4 days. I'll find out shortly after that if the RF is a viable option. I'm thinking it may not be as effective as traditional surgery, but also much less risky.

[Times Roman]

btw, the 40 minutes of cardio is getting easier. watching a fight or a game sure makes passing the time easier.
Although the target is 50 to 80 percent of max heart rate, I do my 40 between 60 and 70. I'll increase the dynamic range soon, but this old silver back needs to ease in on it. Plus it's after my normal 70 minutes of gym.

[Times Roman]

I'm still hovering around low 200's. skipped the cardio Saturday night, as I went to this party. And yesterday was a rest day. going to the gym with all this pain will be interesting. and I'm not considering cardio tonight, as it will aggrevate the pain. i'll be happy just doing my regular routines.

I think I'll start my clean bulk in a week or two and leave the abs for next time. I'm so close, but really don't want to dip below 200

[RaginCajun]

I'm still hovering around low 200's. skipped the cardio Saturday night, as I went to this party. And yesterday was a rest day. going to the gym with all this pain will be interesting. and I'm not considering cardio tonight, as it will aggrevate the pain. i'll be happy just doing my regular routines. I think I'll start my clean bulk in a week or two and leave the abs for next time. I'm so close, but really don't want to dip below 200

What about riding a bike for cardio, too painful on your back?

[Times Roman]

^I was doing stationary, until I wore a hole in my ass. now I'm on the treadmill, which hurts my back after 40 minutes.

btw, I WAS going to the gym yesterday, but with the back pain, I was looking for an excuse not to go. and then delta blood called so I went and donated instead of going to the gym. And I ate some fukkin cookies too.......

I go in for my prelim procedure today. after, I can go back on the pain meds. I probably wont' go to the gym tonight either. probably not a good idea if I am numbed up in the lower back.....?

[RaginCajun]

^I was doing stationary, until I wore a hole in my ass. now I'm on the treadmill, which hurts my back after 40 minutes.btw, I WAS going to the gym yesterday, but with the back pain, I was looking for an excuse not to go. and then delta blood called so I went and donated instead of going to the gym. And I ate some fukkin cookies too.......I go in for my prelim procedure today. after, I can go back on the pain meds. I probably wont' go to the gym tonight either. probably not a good idea if I am numbed up in the lower back.....?

yeah, no need to push it and do some other type of damage. hope you heal up quickly

[Times Roman]

had my prelim procedure today. after, I sat up and 85% relief. of course only prelim so temporary. but at 85%, I can work with that!

day 3 of my 3:1 protocol was Saturday, so sunday, Monday and today off. hit the gym tomorrow and hopefully soon, the actual procedure.

I was fantasizing earlier today, that if my actual procedure turns out, maybe I might be able to do squats again????

[lovbyts]

had my prelim procedure today. after, I sat up and 85% relief. of course only prelim so temporary. but at 85%, I can work with that!

day 3 of my 3:1 protocol was Saturday, so sunday, Monday and today off. hit the gym tomorrow and hopefully soon, the actual procedure.

I was fantasizing earlier today, that if my actual procedure turns out, maybe I might be able to do squats again????

If you do keep it VERY light. I mean like a Jr high school girl light because that is not Fixing the problem, it's only blocking the pain so the disc are still herniated and can rupture. Trust me, you DONT want to rupture a disc. Been there, done that. Remember my pineapple story??? It's a lot worse than that was. I lost 50% of my muscle in my legs in 2 weeks and could not even sit on the toilet to take a sh*t.

Really I'm not joking or exaggerating. Dont push anything and in fact take it 10x more careful than you would be otherwise.

[Times Roman]

If you do keep it VERY light. I mean like a Jr high school girl light because that is not Fixing the problem, it's only blocking the pain so the disc are still herniated and can rupture. Trust me, you DONT want to rupture a disc. Been there, done that. Remember my pineapple story??? It's a lot worse than that was. I lost 50% of my muscle in my legs in 2 weeks and could not even sit on the toilet to take a sh*t.

Really I'm not joking or exaggerating. Dont push anything and in fact take it 10x more careful than you would be otherwise.

yeah, yer right. Pineapples are OK as a fruit.....................

[Times Roman]

Change in plan.

I'm right on the edge of 200. I see striation in the obliques, but only a hint of anything in the abs at a full 13%. I'm at around TDEE, but if I cut to get to the abs, then under 200lbs.

So I've decided to kick the cals up to 4k for a few months and regain some size and weight.

A funny thing. I get more compliments at 200lbs than I do at 250. Even with significantly less musculature. But then, I've never done this to please others, just to feel good about myself.

Anyways, I'll be clean bulking and feel a nice target would be 220 by the end of the year. That's 5 pounds a month, or a little over a pound a week. That also means same size waist. No more gorilla gut. 34" waist in my slacks. I just bought a whole new wardrobe when I came back from Afghanistan, and I'm not making any changes due to waist size.

And just a bit of history, I was at about 245 earlier last year, before all the strange illness', injuries and infections. Then I dropped 50 pounds in a little less than a year down to 195.

[Times Roman]

I've been eating 4k/cals/day now for several days. I'm going to keep a close eye on my waist size, and back off when my waist size increases. I'm picking up some bloat and it could be the raw kale/broccoli I'm grinding up in my blender shakes. The only other thing I'm doing different is cooked whole eggs in the morn, between 6 and 8.

This will sound ridiculous, but as I back down from the volume, I'm experimenting with olive oil. A quarter cup has just under 500 calories. So I consumed a quarter cup earlier tonight. It will jump my caloric intake, and it is fairly clean. I don't think Costco olive oil is GMO. The only possible down side I can imagine is the possibility of getting the shits. It's been a couple of hours, and my stomach seems fine.

This is too easy. Something will fvck this up.

Let you know soon................?

[RaginCajun]

I've been eating 4k/cals/day now for several days. I'm going to keep a close eye on my waist size, and back off when my waist size increases. I'm picking up some bloat and it could be the raw kale/broccoli I'm grinding up in my blender shakes. The only other thing I'm doing different is cooked whole eggs in the morn, between 6 and 8.This will sound ridiculous, but as I back down from the volume, I'm experimenting with olive oil. A quarter cup has just under 500 calories. So I consumed a quarter cup earlier tonight. It will jump my caloric intake, and it is fairly clean. I don't think Costco olive oil is GMO. The only possible down side I can imagine is the possibility of getting the shits. It's been a couple of hours, and my stomach seems fine.This is too easy. Something will fvck this up.Let you know soon................?

guess everything came out 'smoothly' for ya.

[Times Roman]

guess everything came out 'smoothly' for ya.

so far, no issues. and a 1/3 cup this AM.

I'm picking up some bloat. Will go to the store and get some probiotic.

[RaginCajun]

so far, no issues. and a 1/3 cup this AM. I'm picking up some bloat. Will go to the store and get some probiotic.

What could be bloating you? What type of carbs are you ingesting?

[Times Roman]

the bloat is gone. pants are baggy at the waist once again. All is good in life. I've spent time studying this issue.

The basic issue is how is it if my TDEE is say 3,100 cals/day, and by simply changing from grain based to fruit based carbs, switching to liquid egg whites and canned chicken as a primary protein source, reducing fat intake %, AND upping calories 300/day to 3,400, how is it possible I'm losing 1 or 2 pounds a month?

I think I've determined the answer. I've been thinking about this for awhile, studying, reading, and thinking some more. For the last couple of weeks.

I'll start a new thread, as I want it to be a focus discussion and have others try to shoot holes in my theory.

I'll start the thread soon.

[Times Roman]

I'd welcome responses to my "new" theory here

http://forums.steroid.com/diet-nutri...0-40-20-a.html

I will be going this route from now on, and abandoning 40/40/20

[Times Roman]

ok. I stopped with the olive oil. I may try it again at a later date.

I seem to be plagued with either bloating and/or gas.

So I picked up some probiotics, and some papaya food enzyme (which is used for assisting with the digestion of protein, along with Bromalein)

I may end up buying enzymes in bulk powder if I think this is going to help

add bromelein to further helping with the digestion of protein.

I take beano, but that is only good for complex carbs and starches.

if I find a combination that works, i'll start a thread

[Times Roman]

I've been changing up my diet slightly. however, I've become rather gaseous... a foul smelling affair. Various enzymes don't seem to be working, as there are specific enzymes for protein, carbs and fat. So now I'm into the "gas relief" and finding about an 80% reduction. But I'm taking way too many. Now I'm wondering if the long term high dose alleve is causing me this gastric grief?

[Joco71]

TR I don't know how you keep up with all science in your diet. I enjoy reading the different things you try and experiments. You know they say if you throw enough shit against a wall eventually some will stick. I wish I could follow my diet that closely. Good luck with your back and journey

[RaginCajun]

I've been changing up my diet slightly. however, I've become rather gaseous... a foul smelling affair. Various enzymes don't seem to be working, as there are specific enzymes for protein, carbs and fat. So now I'm into the "gas relief" and finding about an 80% reduction. But I'm taking way too many. Now I'm wondering if the long term high dose alleve is causing me this gastric grief?

The meds could be doing it. Are you still drinking liquid egg whites?

[Times Roman]

TR I don't know how you keep up with all science in your diet. I enjoy reading the different things you try and experiments. You know they say if you throw enough shit against a wall eventually some will stick. I wish I could follow my diet that closely. Good luck with your back and journey

ha ha ha! yep, that's me. I throw lots of shit against the wall. Unfortunately, very little sticks when it comes to supplements. I have been mislead over the years, thinking the right combination of supps will somehow promote improved gains. Once I realized it aint so, then it was time to really focus on nutrition. It's not as sexy as telling everyone you take Jack3d or that shit the hawk in the muscle rags, but it really is the missing piece of the puzzle.

The meds could be doing it. Are you still drinking liquid egg whites?

Yes. But right now, I'm about 2 pints a day. I'm one can a day of chicken breast, and between 8 and 10 whole eggs. Plus 4 or 5 bananas and two or three apples. That's all pre dinner. Tonight for dinner, I had 4 ounces of Kimchee and 11 ounces of BBQ tri tip beef. met my protein, but not my calories, which I was short about 350 calories. so I said fuk it and ate two 10" tortillas. Yeah, I know, I know.........

I'm doing gas x and a variety of enzymes which is helping my GI Vapors

[RaginCajun]

for me, i had to stop drinking the liquid egg whites, it was tearing up my stomach. i can eat cooked eggs all day long and no problems. my coworkers applauded me when i told them i would stop drinking egg whites

[Times Roman]

You can PM me if you like. I can tell you more about the GI distress and what I think.........

[Times Roman]

for me, i had to stop drinking the liquid egg whites, it was tearing up my stomach. i can eat cooked eggs all day long and no problems. my coworkers applauded me when i told them i would stop drinking egg whites

opened up a conversation on this subject here:

http://forums.steroid.com/diet-nutri...ml#post6928878

[RaginCajun]

opened up a conversation on this subject here: http://forums.steroid.com/diet-nutri...ml#post6928878

Answered

[Times Roman]

my protein intake expressed as a ten day average has been dropping. It would have been more of a drop, but went to Texas Roadhouse and had their 24ounce Porterhouse when I was pretty close to my protein target.

Gym intensity is not on point as I go daily, and my back pain is becoming difficult to deal with. Last night, it was one or two sets of each routine, and not to absolute failure either. I took a morph and three alleve earlier, and sitting here waiting for the meds to kick in before starting my day....



I'm limiting my protein intake to 265 grams a day, "not to exceed". This is the 1.5gr/protein/day/per pound of LBM we were talking about.

[RaginCajun]

really interested in seeing what the drop in protein will do. at least your wife will be somewhat happy in that your farts will be not as plentiful

[Times Roman]

really interested in seeing what the drop in protein will do. at least your wife will be somewhat happy in that your farts will be not as plentiful

it's going to be hard to tell by itself. I've been eating gas-x and enzymes like Halloween candy, but yes, the frequency and severity of these foul gaseous emissions have decreased.

[Times Roman]

well, today was a pretty damn good day in the gym. spent two hours, very intense, excellent pump. back pain was very minimal compared to normal. Doubtful there is any correlation between the pain waning and the increase in the morphine?

I've made a decision. I'm going to run a light course of TB starting, well, as soon as I eat dinner and drag my ass upstairs and pin the shit. I can feel early onset left arm tendonitis. Right shoulder muscle group in the back, from doing back flies has a stinger in there too. So I figure a couple of mg/week until clear or until after the procedure in Dec, which ever comes first. I've been trying to up the intensity, and I think the connective tissue is about ready to handle it, but I might be jumping the gun a month or so early, so I've decided TB, just in case...........

[Joco71]

Hopefully that will solidify the healing process for you. Wish you luck and speedy recovery!!

[Times Roman]

Just pinned 2.5mg TB500, first of many to come......