mockery's Training and Diet Log

[mockery]

dropped 0.5 this week , but strength is still going up, i am happy with this.

[mockery]

Update from 07-04-2012 through to 09-19-2012

Down from 23% to 13%

[mockery]

down from 91 kgs to 88kgs.

when i did my IF i drop alot more. but this new weight is from the slow body recomp and alot of gym work.

[bikeral]

Fantastic results.

[< <Samson> >]

Fantastic results.

+1

Well done. . . . Damn good results!

[mockery]

Fantastic results.

Thanks guys

Yeah with the IF i dropped to the low 80kg's but have been trying to maintain the lower BF% and add lean muscle mass.

Would be happy at 10% but i think sticking around 13% is good, if i go smaller i might start looking skinner then what i do already. lol

[mockery]

this has been a week of fast food, and low calories. and i even ate a box of mac and cheese.. ho ho ho im so bad ass. !!

next week entering into the final 16 weeks of diet. will be changing calories and goals slightly.

[mockery]

2 week deload starting today today gonna drop protein intake to 1gram per 1 lb mass. increase carbs to make up the difference.

[digsy1983]

good transformation in ya pics! time well spent!!

how tall are you? (never noticed you mentioning it b4)

[mockery]

good transformation in ya pics! time well spent!!

how tall are you? (never noticed you mentioning it b4)

5'10

[mockery]

Updates on today's meals

Meal 1: Pro/Carb
1 Scoop of Whey Protein, 2/3 cup oatmeal

1 tbsp. ground milled flax seed (2.5c 3.5f)
1 scoop protein powder (35p 1c)
2/3 cup oatmeal 40c 8p 2f
70g blue berries 9c
5g Glutamine
Creatine blend
Greens 6c
Liv52

43g protein / 58.5g carbs / 5.5g fat

*Workout/Cardio

Meal (?) PWO:
1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder MRP (25p 20c 6f)
2/3 cup oatmeal 40c 8p 2f
70g blue berries 9c
Creatine blend


33g protein / 70g carbs / 8.0g fat


Meal 2: Pro/fat
Natty PB, fat free Greek yogurt

260g Greek yogurt 24p 8c 0f
1tbs Natty PB 4p 3c 8f

28g protein / 11g carbs / 8g Fat

Meal 3: Pro/carb
Chicken and Veggies

200g chicken breast 40p 0.8f
100g broccoli 5c

40g protein / 5g carbs / 1g fat

Meal 4: Fat/carb
Sprouted gain toast with Natty PB

2 slices sprouted grain bread 12p 34c 2f
1tbs Natty PB 4p 3c 8f

16g protein / 37g carbs / 10g fat

Meal 5: Pro/carb
Lean chicken or fish, avocados

200g chicken breast 40p 0.8f
200g Extra lean bbq ground beef 40p 10f
100g broccoli 5c
85g dry - cooked: Gluten free pasta (quinoa, amaranth and brown rice.) 8p 62c 3f

80g protein / 67g carbs / 14g fat

Meal 6: Before Bed
2% cottage cheese and almonds

2% cottage cheese 15p 6c 2.5f
20g whole almonds 5p 4c 10f

20g protein / 10g carbs / 12.5g Fat


* Will be omitting the first protein shake for breakfast. to lower protein consumptions as my numbers right now are at 250p. so only 1 shake a day rest is whole food.

** i have my carbs in around 254 maybe 20ish shy of where i should be.

*** fats are at around 49 with obvious wiggle room. with my goal being 52.9 ( i can add in almonds to last meal to raise fat and cover loss of carbs)

**** will be replacing quinoa to work lunches on non work out days. to replace the PWO shake carbs.

[mockery]

Circumstance	Carbohydrate Requirement1	Grams for an athlete with 160 lbs. LBM
Physiological Requirement	0 g/day	0 g/day
PracticalMinimum to Avoid Muscle Breakdown2	50 g/day	50 g/day
Practical Minimum for Individuals Who Function Poorly In Ketosis3	100-120 g/day	100-120 g/day
Additional Amount to Sustain Low Intensity Exercise	Minimal approaching zero	Minimal approaching zero
Additional Amount Needed to Sustain Weight Training	5 g carbs. per 2 work sets4	5 g carbs. per 2 work sets4
Average Recommendations in Bodybuilding Nutrition	1-3 g/lb.	160-480 g/day
Average Recommendations by Mainstream Nutritionists	2-3 g/lb	320-480 g/day
Average Intake for Endurance Athletes	2 g/lb	320 g/day
Recommended Intake for Endurance Athletes	3-4.5 g/lb	480-720 g/day
Practical Maximum for Non-Carb Loading Individuals	4 g/lb	640 g/day
Maximal Intakes for Carb-Loading	~7 g/lb	1120 g/day

1. 1. All values are in g/lb. To convert to g/kg, multiply by 2.2.
2. 2. Note: If protein intake is sufficient, this amount of carbohydrate is not required.
3. 3. All values above this line assume no exercise and do not change significantly with body weight.
4. 4. Assumes a set length of 30-45 seconds.

bump for future reference.

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

good work mock! interesting carb thing u got there!

[mockery]

Yeah it helps understand the individuals carb needs a bit better. Its impressive to know you body can make its own carb like chemical to fuel your brain and organs. at zero carbs. the general idea is 1g/1lb for cut and 2-3 for gain. then using 50 as a base to start and then adding in your cardio and weight lifting needs. then presto! sorta!!

[mockery]

7 point fat test today , 1 of 3 part of my body recomp.

Back 7.5
Tri 5
Ab 6.5
Iliae 4.5
Chest 2
Quad 11
Calf 11.5

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

whats ur weight and age?

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

u need midaxillary instead of calf (which i think 11.5 is wrong anyways)

[mockery]

510 192 33

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

Midaxillary dude.. Google

[mockery]

The guy that took it is a ibff pro , figured he knew his shit

[mockery]

When I get home from my date with the old lady ill look it up

[mockery]

Ive hit my goals a bit early, or had premature goals.

will be spending the day figuring out on gaining 8 lbs of muscle mass over the next 10 weeks, while on a cycle. While staying 9-10 % bf

[GirlyGymRat]

^^^ and this is how we spend our free time! gotta luv it!!!

[mockery]

^^^ and this is how we spend our free time! gotta luv it!!!

yeah im a nerd. its how i get things done, ill try and fit time in for my girlfriend if shes lucky.

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

whatd u fig out on ur caliper test??

[mockery]

whatd u fig out on ur caliper test??

he went back to Miami that day so i have to buy my own and do it myself i guess.

[mockery]

New favorite snack that helps with junk food cravings

250g no fat greek yogurt

1 tbsp natty PB

1/4 scoop chocolate protein powder for taste.

and if you wanna be really swell , 1/2 tsp banana extract

This is my new healthy beast to help me through low blood sugar moments and hunger fits for bread, cookies.. things like that.

[mockery]

whatd u fig out on ur caliper test??

he did say with visible abs and defined obliques i need to be at at least 7-9% , i dont see it though, i still think im 12-14ish %

[mockery]

cheat meal, 2 tbsp of fat free ranch dressing from superstore, and like 1lb of baby carrots.

[mockery]

found a guy who does RMR testing and some static blah blah testing MRI shit.. he was saying taht the ultra sound has to much room for error and that even a natural path phase angle is better .. dunno. looking into it this week and will email lyle and see his feed back.

[mockery]

making satay chicken on teh bbq today, feels good to eat shit on a cold day. refeed day all you can eat carbs tomorrow, complex.. but still cant wait and leg day!!

[mockery]

Diet as of now 8 week out from current goal: 200lbs @ 9% bf
Meals: 10	4 day carb cycles. 3 low "150ish" ( no post work out shake on off days ) 1 high "unlimited" 3 cups green tea daily 4 liters of water daily vitamin c, chromium, creatine and multi for sups
1/3 cup oats 70g blueberries 1 tbs flax seed scoops of choc greens 1 scoop protein powder .
Post work out: 1/3 cup oats 70g blueberries 2 tbs flax seed scoops of choc greens 1 scoop protein powder .
Post-Post work out 300g chicken 100g broccoli .
250g Greek yogurt 1 tbsp Natty PB .
300g chicken 100g broccoli .
2 slices sprouted grain bread 1 tbsp Natty PB .
3 talapia fish fillets 100g broccoli .
6 whole eggs .
1/2 cup cottage cheese 10 almonds .
1 scoop choc greens 1 scoop protein powder .

[mockery]

Week 1 of 8 ( 5'10, 194 lbs 11% BF )

Cycle starts

Tren .
Test.
Mast.
Hcg .

[LiveFitBeFit]

ur gunna be a beast by the end. damnnnn

[mockery]

ur gunna be a beast by the end. damnnnn

nah ill be lucky if i put on the 6 lbs i want. i dont like bulking.

[LiveFitBeFit]

I don't like bulking either, but that cycle looks great

[RaginCajun]

hey mockery, looks like you are dialed in bro!

just looked thru ya thread and nice progress my man!

[mockery]

Prami log

Tuesday October 30th 22:30

Took first dose of prami, .5 in a 1ml slin barrel. ( hope i dosed it right )

Bill Roberts says this is a good dose and shouldn't go higher, Some talk of after 2-3 weeks and you get throught the side effect dosages around 1-1.5 are great.

1.) sleepless apparently is at the start on low dosages, go away after you kick it up and it knocks you out.

2.) apparently releases a GH pulse 2 hours after ingestion.

3.) help with libido and more so achieving repeated orgasm faster ( better recovery between )

4.) prolactin control while using Tren .

stayed tune!

[mockery]

Prami log UPDATE

wednesday October 31th 22:30

Fuk prami, these sides are intense. The twitching while laying in bed was especially scary i thought i was having a seziere

[GirlyGymRat]

^^^ scary.