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  1. #81
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    Tomorrow going to St Patty's party. Should I take my Tupperware with the usual Chicken breast/brown rice/Broccoli or just eat the corned beef and cabbage? I think its too soon for a cheat meal but corned beef and cabbage does not seem too bad.

  2. #82
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    Legs tonight. Will try some high rep squats and see how that works out.

  3. #83
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    Quote Originally Posted by bikeral View Post
    Legs tonight. Will try some high rep squats and see how that works out.
    What is your interpretation of "high rep" ????- Just curious

  4. #84
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    Corned beef has a lot of fat.. Where u live? For st pats? Me savannah ga.. Big down here..

  5. #85
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    Quote Originally Posted by slfmade View Post
    What is your interpretation of "high rep" ????- Just curious
    I usually do squats in the 12 rep range. Tonight I stayed in the 25 rep range. Since you asked what is your high rep range?

  6. #86
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    Quote Originally Posted by --->>405<<--- View Post
    Corned beef has a lot of fat.. Where u live? For st pats? Me savannah ga.. Big down here..
    I live in NYC, St Pats is big here as you probably know.

  7. #87
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    Day 16 - Friday - Workout - Quads/Hams
    I usually like to start with squats but the one rack was being used so started with V-squats
    10 mins cardio warmup
    7 sets v-squats 25 reps per set had to do rest pause to complete the heavier sets
    5 sets plate loaded leg curls
    5 sets squats 25-20 reps same as v-squats heavier weight did rest pause to complete
    5 sets seated leg curls
    4 sets leg extensions
    30 mins very light cardio (legs were hurting)

  8. #88
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    Quote Originally Posted by --->>405<<--- View Post
    Corned beef has a lot of fat.. Where u live? For st pats? Me savannah ga.. Big down here..
    Yep 8 oz would have 43g fat according to my calculator. I may have to take the tupperware 43g of fat in one meal will kill the day.

  9. #89
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    Quote Originally Posted by bikeral View Post
    I usually do squats in the 12 rep range. Tonight I stayed in the 25 rep range. Since you asked what is your high rep range?
    I would consider high reps anything over 20. I was just curious to some high reps is 25+, while other think high reps are more than 10.

  10. #90
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    Just so you know I just posted 2 sets of pics in my log. I think post 406 and 407. In the 2nd post I posted one from 10 weeks ago and one today. You should be able to see a difference in my tan (and LBM too. LOL)

    http://forums.steroid.com/showthread...50#post5941350

  11. #91
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    Quote Originally Posted by slfmade View Post
    Just so you know I just posted 2 sets of pics in my log. I think post 406 and 407. In the 2nd post I posted one from 10 weeks ago and one today. You should be able to see a difference in my tan (and LBM too. LOL)

    http://forums.steroid.com/showthread...50#post5941350
    Just took a look and your results are excellent keep at it man.

  12. #92
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    Day 16 - Friday (yesterday) macros
    cals 1963 P232/C162/F32

  13. #93
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    Body mortar BCAA says 60 cals per serving but 0F0P0C where are the calories from?

  14. #94
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    Couple of things. Today I started 200mg of caffeine pre fasted cardio. I am also on 3rd day of clen . I was going to save clen for when I hit a wall but after I saw slfmade dropped 12.5 lbs in a week I had to try it. The plan is to do a 2 week cycle of clen and see what results I get.

  15. #95
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    Day 17 - saturday
    7AM 60 mins fasted cardio
    6 sets abcore

  16. #96
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    Just made some nice breakfast
    2 cups egg whites/5.8 oz shredded potatoes scrambled in pan with 0 cal cooking spray
    Macros 355 cals P44C41F0
    Mmmmmmmmmm

    **************Bikeral Training and Diet Log************************-eggwhit.jpg

  17. #97
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    Quote Originally Posted by bikeral
    Couple of things. Today I started 200mg of caffeine pre fasted cardio. I am also on 3rd day of clen. I was going to save clen for when I hit a wall but after I saw slfmade dropped 12.5 lbs in a week I had to try it. The plan is to do a 2 week cycle of clen and see what results I get.
    Mate just be careful mixing clen with caffeine! Caffeine before cardio and only clen after.
    NO SOURCES GIVEN

  18. #98
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    Quote Originally Posted by SteM View Post
    Mate just be careful mixing clen with caffeine! Caffeine before cardio and only clen after.
    OK thanks for the heads up. Actually did both today but I guess since I am only up to 60mcg it was not bad. I am stepping up 20mcg a day up to 120mcg a day then stay at 120mcg a day until 2 weeks are up.
    Will start taking clen after fasted cardio. Great to see you back bro hope all is well for you. Cheers

  19. #99
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    Quote Originally Posted by bikeral View Post
    Couple of things. Today I started 200mg of caffeine pre fasted cardio. I am also on 3rd day of clen . I was going to save clen for when I hit a wall but after I saw slfmade dropped 12.5 lbs in a week I had to try it. The plan is to do a 2 week cycle of clen and see what results I get.
    Most of that was water weight that I lost and I doubt the clen had much to do with it. Well, I guess it may have made me sweat more. Based on what I'm seeing as of today, my weigh in tomorrow should show a 1lb drop since last week. I normally tell people not to take clen until they're under 15%; otherwise, you're just wasting money IMO. I've been there, done that in the past. It's just not worth it IMO. And I practice what I preach. Less than a year ago I was 233lbs and well over 25% body fat and I didn't run clen until I hit 12-13% 2 weeks ago. So....take that for whatever it's worth.

  20. #100
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    Quote Originally Posted by slfmade View Post
    Most of that was water weight that I lost and I doubt the clen had much to do with it. Well, I guess it may have made me sweat more. Based on what I'm seeing as of today, my weigh in tomorrow should show a 1lb drop since last week. I normally tell people not to take clen until they're under 15%; otherwise, you're just wasting money IMO. I've been there, done that in the past. It's just not worth it IMO. And I practice what I preach. Less than a year ago I was 233lbs and well over 25% body fat and I didn't run clen until I hit 12-13% 2 weeks ago. So....take that for whatever it's worth.
    I didn't really think you lost 12.5lbs of fat in one week but I've had the stuff for a few months now and I figured I'd give it a shot. At this point I am all in 110% dedicated so figured it couldn't hurt. I will probably finish out this 14 day run then save the rest for wall time. Thanks

  21. #101
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    Day 17- Saturday workout Shoulders calfs
    10 min warmup
    4 sets hammer shoulder presses
    4 sets smith shoulder presses
    3 sets rear delt barbell row
    4 sets upright row
    4 sets rear lateral raises
    5 sets seated calf raise
    5 sets calf extension
    30 mins cardio

  22. #102
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    So I went to the St Pattys party last night. I made sure to eat right before I went. At party I drank only water and coke 0. Ate 3oz of corned beef and about 1 1/2 cups of cabbage. Nothing else. I think this was not a bad compromise.
    Daily macros
    Cals 1808/P195/C147/F37

    Actually worried that I've been dipping under 2000 cals too many days. Must make sure I get all my meals in.

  23. #103
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    Yesterday was my rest day. No cardio and no weights. Made sure to get all the cals in though because I have been under eating many days.
    Macros
    Cals 2363/P278/C216/F39

  24. #104
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    Day 19 - Monday
    60 mins fasted cardio
    A bit sluggish after a full day off but still made fasted cardio.

  25. #105
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    good work.. know the feelings with fasted cardio just curious cuz i noticed this yesterday.. been trying to fig out ur name.. is it bikeral (one word) or is it biker al as in ur a biker and ur name is al?

  26. #106
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    Hey 405 whats up bro? Yep they call me "Biker AL" at work since I love my Harleys. So I used this name here. My biker friends call me "Rodeo AL" since I've done some rodeo clown school.

  27. #107
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    ^^ cool! a rodeo clown sounds like fun.. and prob a fair amt of work as well as danger once u get in the ring (or whatever u call it )

  28. #108
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    ^^ Yep nothing like getting hit with a pair of bull horns in the chest.

  29. #109
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    Day - 19 - Monday workout - Back
    10 mins cardio warmup
    5 sets deadlifts
    4 sets close grip pullups
    4 sets wide grip pullups
    4 sets seated cable rows
    4 supersets lat pulldown/bent over cable pullover
    30 mins cardio

  30. #110
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    Day 19 - Monday Macros
    Cals 2121/P227/C179/F39

  31. #111
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    Day - 20 - Tuesday
    60 Mins fasted AM cardio

  32. #112
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    Keep going mate.

    Noticed some days your cals are higher/lower by 200cals or so. Don't sweat that too much, results are coming in, that's what matters!

  33. #113
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    Quote Originally Posted by SteM View Post
    Keep going mate.

    Noticed some days your cals are higher/lower by 200cals or so. Don't sweat that too much, results are coming in, that's what matters!
    Thanks SteM, Yep some days I have tuna, some days salmon, some days I am so tired after my post workout shake I go to bed and miss my last meal; all this makes my final total vary slightly. I just want to avoid my usual mistake when cutting which is to starve myself. So far so good though. This is the first time I've ever done the diet 100% tracked. It is fantastic, I am rarely hungry for long and my energy is really high. I am even going heavier on some lifts when usually when I am cutting my lifts nose dive.

  34. #114
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    Day - 20 - Workout Chest/Abs
    4 sets bench press
    4 sets incline press
    4 sets wide dips
    4 sets dumbbell flys
    5 sets abcore (had some mild ab cramps so cut it short)

  35. #115
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    Quote Originally Posted by bikeral View Post
    Thanks SteM, Yep some days I have tuna, some days salmon, some days I am so tired after my post workout shake I go to bed and miss my last meal; all this makes my final total vary slightly. I just want to avoid my usual mistake when cutting which is to starve myself. So far so good though. This is the first time I've ever done the diet 100% tracked. It is fantastic, I am rarely hungry for long and my energy is really high. I am even going heavier on some lifts when usually when I am cutting my lifts nose dive.
    Good news, there is no reason why your strength or energy should drop unless you are getting down to below 10%. Even then, careful manipulation of carbs and workouts can help with any issues. Keep going.

  36. #116
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    ^^That is great. it's obvious I was going about this all wrong in the past. Thanks for all your help.

  37. #117
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    Day 21 - Wednesday
    60 mins fasted cardio 5:30AM

  38. #118
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    Day 21 - Wednesday Workout Arms
    4 sets barbell curls
    4 sets reverse barbell curls
    4 sets preacher ezbar curls
    4 sets standing dumbbell preacher curls
    4 supersets skull crushers/close grip press
    4 sets dumbbell kick backs
    4 sets standing dumbbell extension

    Thats it no time for post workout cardio

  39. #119
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    Day 21 Macros/Cals
    Cals 2311/P261/C172/F47

  40. #120
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    Day 22 - Thursday
    60 Mins AM fasted cardio 5:30AM

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