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

[Back In Black]

Yesterday Day 37 Cals/Macros
Went out last night to a party. Took my tupperware with 6oz chicken breast and green beans. Had 2 diet cokes and a water as well. I am proud to say I did not cave in to all the shots of Jack Daniels that were floating around. Left party at 11PM in time to get sleep for fasted cardio today.

Cals2325/P259/C168/F43

Oh Al, you are such a good boy! Keep to the cause mate, proud of you!

[BrownGirl]

Yesterday Day 37 Cals/Macros
Went out last night to a party. Took my tupperware with 6oz chicken breast and green beans. Had 2 diet cokes and a water as well. I am proud to say I did not cave in to all the shots of Jack Daniels that were floating around. Left party at 11PM in time to get sleep for fasted cardio today.

Cals2325/P259/C168/F43

Wow..so proud of you! Awesome job!

[bikeral]

Oh Al, you are such a good boy! Keep to the cause mate, proud of you!

Believe me 5 weeks ago I would have been there till 9AM and would have been still recovering 2 days later.

[JohnnnyBlazzze]

Yesterday Day 37 Cals/Macros
Went out last night to a party. Took my tupperware with 6oz chicken breast and green beans. Had 2 diet cokes and a water as well. I am proud to say I did not cave in to all the shots of Jack Daniels that were floating around. Left party at 11PM in time to get sleep for fasted cardio today.

Cals2325/P259/C168/F43

Good work man, if i was even around a bunch of people taking shots there's no way i couldn't take one haha. Keep the dedication and focus up!

[phoenix44]

Hey joe thanks for the support hopefully when I get this blanket of fat off there will be something left underneath.
Lic I use the heart rate on the machine. Thinking of buying a heart rate watch. If anyone can recommend one...

I bought a cheap bowflex off of eBay for like $25 or something works good for me.

[bikeral]

Wow..so proud of you! Awesome job!

The good thing is I have no desire for that. I just went because it was a celebration for a good friend. I am focused.
Hope all is well for you BG. I'll check in on your log soon.

[bikeral]

Good work man, if i was even around a bunch of people taking shots there's no way i couldn't take one haha. Keep the dedication and focus up!

Thanks bro, how is your training going? Did you pin down a new routine? I'm working on mine as well.

[bikeral]

I bought a cheap now flex off of eBay for like $25 or something works good for me.

Thanks fr the info. I bought the Polar of Amazon. I'll give an update on how it is when I get it.

[bikeral]

Day 38 PM workout Shoulders/Traps/calves
10 min warmup
4 sets smith shoulder press
4 sets upright row
4 sets rear delt row
4 sets shrugs
6 sets seated calf raise superset standing calf raise

[bikeral]

Day 38 Cals Macros
Yesterday I was proud and today I screwed up a bit
I made a batch of cookies that JimmyInkedup posted in the recipe section
each cookie was 167 calories because I made them really big. I ate 4 of them PWO and washed that down with a protein shake. Well my cals today are the highest since I started this and carbs are pretty high too. Guess this is my cheat day...

Cals 2726/P275/C290/F39

[bikeral]

Day 39 Sunday OFF
Had my complete off day today which I really needed. I am hungry all the time now. 10 minutes after I eat I am ready for next meal. Been drinking diet coke in between meals lately. Tried to cut back a bit since I had some extra cals yesterday but it has been tough today. May look into ECA. Any thoughts?

[Back In Black]

It will work as a supressant yes but is also a powerful stimulant so you shouldn't have it too late(no later than 2pm I'd suggest). Have you heard of/looked into Hoodia?

[bikeral]

No what does Hoodia do?

[Back In Black]

It's an appetite suppressant. An African plant the bushmen of the kalahari use when going on long journeys. I don't think there are definitive studies on it though my Mrs has used it and claims it works. It's also nota stimulant!

[bikeral]

OK I will look into it. First few weeks I was fine but lately I am always hungry. Just want to make sure I stay on track.

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

^^ wow i know im a little late to the party al but great job man! Thats hilarious.. I can picture u with ur diet coke and tupperware LOL!! thats dedication bro.. Good for u! Ur gonna make it!

As far as the ECA in the beginning its an awesome appetite suppressant but its wears away within 2 weeks.. Give or take.. For myself after the first 2 weeks i havent been able to get the stim effect or appetite suppressant effect i once did.. Curious as to whether this is the same with that african things stem referred to..

I will say since startn ECA (now i use it only during depletion) my severe hunger has subsided.. But the initial lack of appetite it provided has diminished.. It will work for u very well for awhile maybe just use it to get over the hump.. Dont take it 3x per day if ur not hungry.. Only take it when u get hungry and itll prob last u longer.. It eliminates hunger for me within 30mins of taking it..

[bikeral]

^^ At first the guys would break my balls but I've been doing it for a while so everyone is getting used to it and not insisting I do "just 1 shot"

Thanks for the info on the ECA. I am also going to try and eat more veggies and cut down the carbs a bit. Hopefully the veggies can keep me full.
As for the ECA do you buy all the stuff separate or is there a real ECA stack for sale? I've been looking online and it seems that the ECA stacker is not real.

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

^^ primatene (drug store ID required) 2pills = 25mg ephedrine ; make sure u get 25mg in 2 pills
No doz or any caffeine pill = 200mg
Baby aspirin = 81mg

Take all 4 pills together..

25mg ephedrine, 200mg caffeine, 81mg baby aspirin

I started at half dose which was enuff to fully suppress appetite.. Lasted 6hrs or so..

With half dose i took whole aspirin pill and split the caffeine in half and took 1 primatene..

[bikeral]

^^Thanks bro

[bikeral]

Day 39 Sunday (Yesterday) Cals Macros
Cals 2266/P274/C167/F39

[bikeral]

Day 40 AM Cardio
10 mins warmup
20 mins HIIT 30sec@11MPH/[email protected] 10 sets
30Mins LIC
I made a video of HIIT let me know if I am doing it right.

http://youtu.be/znpLYh383gk

[bikeral]

So the last 4 days since my last official weigh in my weight has gone up 1.8lbs. Training and diet are very close to what I've been doing for previous 5 weeks so I am tweaking a bit my diet. Usually have carbs meals 2 and 3. I am cutting them out and adding more veggies to meal 2 and perhaps more protein to meal 3. Going to make it a point from now on to make 2200 my daily calorie ceiling. Let me know what you guys think.

I know this may be water or some other variable but I prefer to stay on this. The changes are minor and I always knew I should only be eating carbs meal 1,pre, and post workout.

[Back In Black]

Day 40 AM Cardio
10 mins warmup
20 mins HIIT 30sec@11MPH/[email protected] 10 sets
30Mins LIC
I made a video of HIIT let me know if I am doing it right.

http://youtu.be/znpLYh383gk

Pretty much 'bang' on mate. Just 12 repetitions and you should be gtg. Or brain damaged!

[Back In Black]

So the last 4 days since my last official weigh in my weight has gone up 1.8lbs. Training and diet are very close to what I've been doing for previous 5 weeks so I am tweaking a bit my diet. Usually have carbs meals 2 and 3. I am cutting them out and adding more veggies to meal 2 and perhaps more protein to meal 3. Going to make it a point from now on to make 2200 my daily calorie ceiling. Let me know what you guys think.

I know this may be water or some other variable but I prefer to stay on this. The changes are minor and I always knew I should only be eating carbs meal 1,pre, and post workout.

Are you changing your macro's then? Can you post up the new meal breakdown macro's?

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

^^x2

and yes HIIT was dead-on!LOL

[bikeral]

Are you changing your macro's then? Can you post up the new meal breakdown macro's?

Cals/Macros would look something like this

Cals 1989/P251/C115/F40
+/- 150 cals depending on exact daily meals

[bikeral]

Meal 1 --- Cal277/P31/C30/F4
1 cup cooked oatmeal/7 egg whites

Meal 2 --- Cal348/P47/C14(From veggies)/F4
6oz grilled chicken breast
1.25 cups Brussel sprouts

Meal 3 --- cal399/P74/C0/F9
11.4 oz albacore tuna in water

Meal 4 --- Cals572/P48/C40/F17
6oz grilled chicken breast
.5 cups Brussel sprouts
1 TBSP EVOO (Used in both Meal 2 and 4 as marinade for chicken)
.75 cup brown rice

Workout

Meal 5 (PostWO)---Cals393/P46/C31/F7
2 scoops whey
.5 cup dry oats

[Back In Black]

I dunno mate, you've been losing weight at the right pace so far. I know you are up but it is a midweek weigh in and you had a fair old cheat the other day. Honestly, I would wait til your official weigh in and see what the scale says then. Do you have any updated photo's?

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

I dunno mate, you've been losing weight at the right pace so far. I know you are up but it is a midweek weigh in and you had a fair old cheat the other day. Honestly, I would wait til your official weigh in and see what the scale says then. Do you have any updated photo's?

x2^^ i went thru the same thing bro.. its like that.. some weeks r good and others not so good.. then some weeks u drop alot!.. give it some time..

[bikeral]

I dunno mate, you've been losing weight at the right pace so far. I know you are up but it is a midweek weigh in and you had a fair old cheat the other day. Honestly, I would wait til your official weigh in and see what the scale says then. Do you have any updated photo's?

You are right, I am Probably jumping the gun. I had some big weight loss when I was on the clen and perhaps things are just evening out a bit. I've been avoiding posting pics because they look the same to me even though the scale and tape measure has been looking good. But It's been almost a month so might as well put some up. I'll post some pics this week for sure.
Thanks for all your help.

[bikeral]

x2^^ i went thru the same thing bro.. its like that.. some weeks r good and others not so good.. then some weeks u drop alot!.. give it some time..

You guys are both the best. Have to keep my head straight and not go screwing around too much. As you both agree it has been working for 5 weeks so no reason to get crazy over a small weight gain.

Thanks

[bikeral]

Day 40 PM workout Chest/Bi
10 min warmup cardio
4 sets barbell bench
4 sets incline dumbbell bench
4 sets wide dips
3 sets barbell curls
3 sets barbell reverse curls
3 sets ezbar narrow grip curls

[bikeral]

?Today is workout day

[bikeral]

Cardio today

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

Yeh man i can def see progress dude looks like ur a pretty big guy as well.. Def see progress in the stomach and chest and ur back as well.. Just keep rolling man.. Rite now is the hard part .. Thefirst month or 2 were hardest for me cuz it takes awhile to get some momentum.. When i first tarted i was out of shape and so the workouts were the hardest and the results were the slowest.. By the end of month 3 i was in the zone.. U will be too.. I know sometimes it seems like forever but its those times that separate people who make it amd people who quit!

[bikeral]

^^Thanks. Now that I put the photos side by side I do see a dif. Have to just keep doing what I know works.

[bikeral]

Day 40 (Yesterday) Monday Cals/macros
I had already missed my Meal 2 carbs so carbs are a bit low. Today I will try to stick with original plan.
Cals2045/P244/C130/F43

[bikeral]

Day 41 Tuesday AM Cardio
60 mins LIC at 5:30AM

[Back In Black]

Day 41 Tuesday AM Cardio
60 mins LIC at 5:30AM

Do you know your heart rate during LIC?

And your pics show definite progress, you'll be amazed when you put the next 40 days pics next to your originals!

[bikeral]

I think around 120. Was going to ask you what I should be shooting for. Most treadmills the heart rate function is broken. Hopefully get my new Polar watch this week.