**************Bikeral Training and Diet Log************************

[bikeral]

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.

[bikeral]

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

[slfmade]

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

What is your interpretation of "high rep" ????- Just curious

[--->>405<<---]

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

[bikeral]

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?

[bikeral]

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.

[bikeral]

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)

[bikeral]

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.

[slfmade]

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.

[slfmade]

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

[bikeral]

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.

[bikeral]

Day 16 - Friday (yesterday) macros
cals 1963 P232/C162/F32

[bikeral]

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

[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.

[bikeral]

Day 17 - saturday
7AM 60 mins fasted cardio
6 sets abcore

[bikeral]

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

[Back In Black]

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.

[bikeral]

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

[slfmade]

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.

[bikeral]

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

[bikeral]

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

[bikeral]

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.

[bikeral]

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

[bikeral]

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

[--->>405<<---]

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?

[bikeral]

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.

[--->>405<<---]

^^ 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 )

[bikeral]

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

[bikeral]

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

[bikeral]

Day 19 - Monday Macros
Cals 2121/P227/C179/F39

[bikeral]

Day - 20 - Tuesday
60 Mins fasted AM cardio

[Back In Black]

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!

[bikeral]

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.

[bikeral]

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)

[Back In Black]

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.

[bikeral]

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

[bikeral]

Day 21 - Wednesday
60 mins fasted cardio 5:30AM

[bikeral]

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

[bikeral]

Day 21 Macros/Cals
Cals 2311/P261/C172/F47

[bikeral]

Day 22 - Thursday
60 Mins AM fasted cardio 5:30AM