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  1. #121
    mockery's Avatar
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    Prami log UPDATE

    splitting the dosages up 0.25ml x 2, 8 hours apart.

    morning dose actually knocks me out in about 6 minutes of ingesting the liquid, i mean i have insomnia and anxiety and falling asleep is hard, this was like BAM YOU:RE GOING TO BED DICKHEAD NOW!! Evening dose... is ok for the most part, Night and day difference in sides with teh split dose and the 0.5ml at once.

  2. #122
    mockery's Avatar
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    Blueberry Almond Muffin Time

    mockery's Training and Diet Log-img_1157.jpgmockery's Training and Diet Log-img_1158.jpgmockery's Training and Diet Log-img_1159.jpgmockery's Training and Diet Log-img_1160.jpgmockery's Training and Diet Log-img_1161.jpg

    Since baking has been all the rave lately, figured id share mine. i have more or less taken my two shakes i have and 1 meal of cottage cheese, egg whites and almonds. Now packed it into 12 palmed size muffins, for on the go simplicity...

    The macros for each blueberry almond muffin is

    9.5 P

    8.5 C

    3.1 F

    with 102 carbs in 12 of these bad boys. i have hit my carb macros for the day more or less as i target 150g carbs, i get 12g more from Greens supplement powder, and the other 36g from multi servings of broccoli and flax seed/natty PB.

  3. #123
    Gioz's Avatar
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    Gooood!!!!

  4. #124
    mockery's Avatar
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    Prami log UPDATE

    splitting the dosages up 0.25ml x 2, 8 hours apart still seems to do the trick, sweating like a mofu last night and kind of a restless sleep for 8-9 hours will see with that length of sleep if this morning dose after fasted cardio will knock me out.

  5. #125
    mockery's Avatar
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    looks like i will be skipping low carb diet till the new year. help put on the final 6 lbs, gonna have to eat to grow. will start small carb source every meal and monitor how i g0.

  6. #126
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    Prami log UPDATE

    slept for 7 hours last night pretty much straight through, cept i had to pee 3 times wich is normaly maybe once. these split dosages seem to still be holding up, keeping in mind the 8 hour half life.

  7. #127
    RaginCajun's Avatar
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    Quote Originally Posted by mockery View Post
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    Since baking has been all the rave lately, figured id share mine. i have more or less taken my two shakes i have and 1 meal of cottage cheese, egg whites and almonds. Now packed it into 12 palmed size muffins, for on the go simplicity...

    The macros for each blueberry almond muffin is

    9.5 P

    8.5 C

    3.1 F

    with 102 carbs in 12 of these bad boys. i have hit my carb macros for the day more or less as i target 150g carbs, i get 12g more from Greens supplement powder, and the other 36g from multi servings of broccoli and flax seed/natty PB.
    did you post a recipe of this?

    looks tasty!

    i need to spend more time in the kitchen!

  8. #128
    mockery's Avatar
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    Quote Originally Posted by 00ragincajun00 View Post
    did you post a recipe of this?

    looks tasty!

    i need to spend more time in the kitchen!
    nah., i just uploaded it here for me to keep track of everything for myself in one place.

  9. #129
    mockery's Avatar
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    dropping protein intake till new year, perogies and white rice and high carb intake to replace macros.

  10. #130
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    getting back into diet phase, doing about 200p 160 carbs and 70ish fats. will start weighing everything and set up a new plan with in the next week, stay tuned.

  11. #131
    --->>405<<---'s Avatar
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    Howd ur cycle turn out mock? Didnt realize u were on..

  12. #132
    mockery's Avatar
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    yeah everything happened as planned, body weight didnt shift really, lost a bit more fat and am still lifting 4 weeks out what i was lifting on the tren , all and all the 8 week body recomp turned out nice.

    i cycle differently then most, and i will never bulk, for me and me alone bulking is the stupidest thing i could do,

    the only downside to the cycle is i was eating around 700 calories less then what i should have been cause or some personal reasons and ran into some $$ issues. so i could have probaly got another 3 lbs out of it but im really happy with the out come.

    last night before bed i seen the veins in my inner quad, the one that goes through the knee and some calv i am happy about getting to this leaness but also looking into if its a problem since i eat such a small amount above maintenance for the slower body recomp. Strength is still going up as i get leaner. All on par with what lyle talks about with a proper diet.

  13. #133
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    good deal..

  14. #134
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    2013 basic diet

    moved out of the country two weeks ago, so just getting use to finding the best deals for my diet. This is what Ive been eating for the past week and will continue to do so, Ive been eating fast food on my refeed days, but that will stop and be replaced with rice, other better carbs

    160g oat bran - instead of oats, easier to add to a shake or to yogurt with out a blender, less carbs and more protein then rolled oats

    20g flax seed

    70g blueberries

    20 almonds

    800g meat protein

    500g brocolli

    250g fat free Greek yogurt

    250g fat reduced 97% blah blah cottage cheese

    1 scoop powered greens

    1 scoop plain whey powder, 25g p 0c 0f

    4 whole x-large eggs

    Too lazy to figure out the macros right now, but thats what i eat. ill have to figure macros over the next week, unless i wake up tomorrow and someone has magicly done it for me. lol

    Going in for my dexter scan, ( body pod ) later this week or the following week.

  15. #135
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    Guessing that's about 2800 (will be higher on learn beef/mince days instead of chicken breast cause of higher animal fat intake.)

    370 protein
    80 fat
    160 carbs - will increase blueberries maybe so i can peak out at 180g carbs

  16. #136
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    been craving carbs last two weeks, like breads... may increase carb load a bit and see how i go.

  17. #137
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    Had sub way, shits as gross as McDonald's now, blah.

    adding 50g per meal of quinoa to help with hunger pains.

    and learned it only takes 3 nights of eating ben n jerrys before abs start to hide. good to know for the future haha

    STrength is as good as when i was on tren and holding and now starting to progress forward after being off 6 weeks. Very happy about this. But feel from lack of sleep central nervous system isn't recovering

    Changes this week in italics below.
    160g oat bran - instead of oats, easier to add to a shake or to yogurt with out a blender, less carbs and more protein then rolled oats

    20g flax seed

    70g blueberries

    30 almonds

    800g meat protein

    500g broccoli

    250g fat free Greek yogurt

    250g fat reduced 97% blah blah cottage cheese

    1 scoop powered greens

    1 scoop plain whey powder, 25g p 0c 0f

    4 whole x-large eggs

    200g cooked quinoa


  18. #138
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    Quote Originally Posted by mockery
    Had sub way, shits as gross as McDonald's now, blah.

    adding 50g per meal of quinoa to help with hunger pains.

    and learned it only takes 3 nights of eating ben n jerrys before abs start to hide. good to know for the future haha

    STrength is as good as when i was on tren and holding and now starting to progress forward after being off 6 weeks. Very happy about this. But feel from lack of sleep central nervous system isn't recovering

    Changes this week in italics below.
    Ben & Jerry's!! Yum! What flavor? I will live vicariously through you while I am choking down my egg whites haha. Looks like you got your abs back though ;-)

  19. #139
    mockery's Avatar
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    Quote Originally Posted by Blondee View Post
    Ben & Jerry's!! Yum! What flavor? I will live vicariously through you while I am choking down my egg whites haha. Looks like you got your abs back though ;-)
    maple tree hugger!, phish food and cookie dough is what i usually cycle.

  20. #140
    mockery's Avatar
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    All you can eat pizza hut tonight for my bday dinner. Gonna hate myself for teh rest of teh week after this one lol.

  21. #141
    mockery's Avatar
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    Getting ready to help a mate shred his baby fat, so will be training with him for 10 weeks, running a carb cycling diet and adjacent work out routine. Will post shortly all info and try and get some pics up.

  22. #142
    mockery's Avatar
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    body pod scan today

    lbm is at 73.3 kgs

    bf 11.6%

    got some work ahead of me !

  23. #143
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    «« TOTAL BODY COMPOSITION SCAN RESULTS SUMMARY»»

    Re:MOCKERY


    • Total body bone mineral density: 1.240 g.cm-2 (normal)



    • Total percent body fat: 11.6 % (recommended limits1 8% – 20%)



    • Central abdominal fat (sub-region R1): 0.326 kg – Low risk2



    • Resting Metabolic Rate: 2180 kcal/day





    Suggested calorie intake to maintain ideal weight based on RMR

    Protein (g) Carbohydrate (g) Fat (g) Kcal/Day
    175 256 83 2500

    Note: Total Fat is; 1/3 saturated fats (animal and dairy) and 2/3 monounsaturated fats (Omega 3: olive oil, nuts, avocado, flaxseed/fish oil etc). A great free resource to help manage your macronutrients is found at www.calorieking.com.au

    Minimum Structured Exercise Energy Expenditure Target 1800 Kcal/week


    Comments:









    Name: mockery Sex: Male
    Patient ID:
    DOB: 23 January 1979 Age: 34
    Referring Physician:
    Scan Information:
    Scan Date: 18 February 2013 ID: A0218130A
    Scan Type: a Whole Body
    Analysis: 18 February 2013 13:36 Version 13.3
    Comment:











    DXA Results Summary:
    Region Area BMC BMD
    (cm²) (g) (g/cm²)
    L Arm 258.13 224.98 0.872
    R Arm 259.32 237.19 0.915
    L Ribs 159.58 123.17 0.772
    R Ribs 172.75 122.20 0.707
    T Spine 173.95 152.67 0.878
    L Spine 52.26 66.82 1.278
    Image not for diagnostic use Pelvis 279.67 387.77 1.387
    327 x 150 L Leg 406.54 507.55 1.248
    R Leg 406.94 513.46 1.262
    Subtotal 2169.15 2335.81 1.077
    Head 243.37 655.89 2.695
    Total 2412.52 2991.70 1.240
    Sub- Area BMC BMD
    Region (cm²) (g) (g/cm²)
    R1 27.93 38.21 1.368
    Net 27.93 38.21 1.368
    TBAR1209













    T-score vs. White Male; Z-score vs. White Male. Source:2008 NHANES White Male



    World Health Organization Body Mass Index Classification
    BMI = WHO Classification
    Images not for diagnostic use BMI has some limitations and an actual diagnosis of overweight or obesity should be made
    by a health professional. Obesity is associated with heart disease, certain types of cancer,
    type 2 diabetes, and other health risks. The higher a person's BMI is above 25, the greater
    Fat Lean Bone their weight-related risks.
    Body Composition Results Adipose Indices
    Region Fat Lean+ Total % Fat %Fat Percentile Measure Result Percentile
    Mass (g) BMC (g) Mass (g) YN AM YN AM
    L Arm 536 5286 5822 9.21 Total Body % Fat 11.6
    R Arm 549 5384 5933 9.25 Fat Mass/Height² (kg/m²)
    Trunk 3719 35811 39530 9.41 Android/Gynoid Ratio 0.92
    L Leg 2044 12700 14745 13.9 % Fat Trunk/% Fat Legs 0.67
    R Leg 2131 12766 14897 14.3 Trunk/Limb Fat Mass Ratio 0.71
    Subtotal 8979 71948 80927 11.1
    Head 1083 4432 5515 19.6 Lean + BMC Indices
    Total 10063 76380 86443 11.6
    Measure Result Percentile
    Android (A) 699 4955 5653 12.4
    YN AM
    Gynoid (G) 1845 11876 13722 13.4 (Lean + BMC)/Height² (kg/m²)
    Scan Date: 18 February 2013 ID: A0218130A Appen. (Lean + BMC)/Height² (kg/m²)
    Scan Type: a Whole Body
    YN = Young Normal
    Analysis: 18 February 2013 13:36 Version 13.3
    Comment: AM = Age Matched










    TBAR1209


    Name: mockery Sex: Male
    Patient ID:
    DOB: 23 January 1979 Age: 34
    Scan Information:
    Scan Date: 18 February 2013 ID: A0218130A
    Scan Type: a Whole Body
    Analysis: 18 February 2013 13:36 Version 13.3
    Comment:


    DXA Results Summary:

    Region BMC Fat Lean Lean+ Total Mass % Fat
    (g) Mass (g) Mass (g) BMC (g) Mass (g)
    L Arm 224.98 536.1 5061.3 5286.3 5822.4 9.2
    R Arm 237.19 548.9 5146.8 5384.0 5932.9 9.3
    Trunk 852.62 3719.0 34958.6 35811.2 39530.3 9.4
    L Leg 507.55 2044.3 12192.8 12700.4 14744.7 13.9
    R Leg 513.46 2130.9 12252.6 12766.1 14897.0 14.3
    Subtotal 2335.81 8979.2 69612.2 71948.0 80927.2 11.1
    Head 655.89 1083.4 3776.1 4432.0 5515.5 19.6
    Total 2991.70 10062.6 73388.3 76380.0 86442.7 11.6
    Sub- BMC Fat Lean Lean+ Total Mass % Fat
    Region (g) Mass (g) Mass (g) BMC (g) Mass (g)
    R1 38.21 326.7 2914.6 2952.8 3279.4 10.0
    Net 38.21 326.7 2914.6 2952.8 3279.4 10.0
    TBAR1209

  24. #144
    --->>405<<---'s Avatar
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    so u got a dxa scan? how much? how long?

    11.3 is not bad

  25. #145
    mockery's Avatar
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    Quote Originally Posted by --->>405<<--- View Post
    so u got a dxa scan? how much? how long?

    11.3 is not bad


    85 with out consult after or 150 with consult with a dr after.

  26. #146
    --->>405<<---'s Avatar
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    Quote Originally Posted by mockery View Post
    85 with out consult after or 150 with consult with a dr after.
    gotcha.. 85 seems like a no brainer unless u subscribe to doctors all of a sudden being bodybuilding experts

  27. #147
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    Quote Originally Posted by --->>405<<--- View Post
    gotcha.. 85 seems like a no brainer unless u subscribe to doctors all of a sudden being bodybuilding experts

    yeah, this is the case !! test takes maybe 10-20 minutes. they quickly talk about bone marrow and bone density

  28. #148
    mockery's Avatar
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    Sad seeing im only like 161lbs lbm, i was estimating everything at 169lbs lbm. So i wasn't far off, gonna play with diet this week, wanna gain another 20lbs LBM, inc 7 year goal !! haha

  29. #149
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    7 day static deconditioning. , back at the weights on Monday.

  30. #150
    < <Samson> >'s Avatar
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    Do you have a current pic? I always try to put true Bf% along with a pic for reference.

  31. #151
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    Foods
    Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Shake
    Lowan - Natural Oat Bran, 100 g 385 52g 10g 15g 0mg 5mg 2g 13g
    Melrose - Organic Golden Flax Meal, 10 g 33 1g 1g 4g 0mg 3mg 0g 3g
    Creative Gourmet - Fresh Frozen Blueberries, 100 g 53 12g 0g 1g 0mg 0mg 11g 2g
    Generic - 10 Raw Almonds , 20 almonds 138 5g 12g 5g 0mg 0mg 1g 3g
    Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g
    Sog - 3 - Food Supplement, 10 grams 164 9g 1g 1g 0mg 74mg 1g 1g
    Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g 138 8g 3g 19g 0mg 204mg 5g 0g
    TOTAL:
    1,021 90g 29g 65g 65mg 386mg 22g 23g

  32. #152
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    February 22, 2013

    Foods
    Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Lowan - Natural Oat Bran, 100 g 385 52g 10g 15g 0mg 5mg 2g 13g
    Melrose - Organic Golden Flax Meal, 10 g 33 1g 1g 4g 0mg 3mg 0g 3g
    Creative Gourmet - Fresh Frozen Blueberries, 100 g 53 12g 0g 1g 0mg 0mg 11g 2g
    Generic - 10 Raw Almonds , 20 almonds 138 5g 12g 5g 0mg 0mg 1g 3g
    Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g
    Sog - 3 - Food Supplement, 10 grams 164 9g 1g 1g 0mg 74mg 1g 1g
    Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g 138 8g 3g 19g 0mg 204mg 5g 0g
    Lunch
    Dairy Farmers - 97% Fat Free Cottage Cheese, 1 container 232 11g 6g 31g 0mg 482mg 11g 0g
    Dinner
    Birds Eye - Lemon and Parsley Steamed Fish Fillet, 360 g 334 5g 10g 44g 0mg 1,152mg 0g 0g
    Birds Eye - Garlic & Spring Onion Steamed Fish Fillet, 360 g (1 fillet) 334 6g 10g 44g 0mg 810mg 0g 0g
    Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.) 125 6g 1g 17g 0mg 86mg 6g 0g
    Snacks
    Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g
    Generic - 1 Large Hardboiled Egg, 6 Large 468 3g 32g 38g 0mg 0mg 0g 0g
    TOTAL:
    2,624 124g 90g 259g 130mg 3,016mg 41g 24g

  33. #153
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    Hrmm never notice this before, apparently my frozen veggies have no nutritional value for carbs and fibre?
    Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.) 125 6g 1g 17g 0mg 86mg 6g 0g

  34. #154
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    Update:

    So in 8 months i have gained 5lbs lbm, lost 9lbs of body weight.

  35. #155
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    Mockery 2.0 time to get serious again.

    Diet


    Foods
    Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Lowan - Natural Oat Bran, 100 g 385 52g 10g 15g 0mg 5mg 2g 13g
    Melrose - Organic Golden Flax Meal, 10 g 33 1g 1g 4g 0mg 3mg 0g 3g
    Creative Gourmet - Fresh Frozen Blueberries, 100 g 53 12g 0g 1g 0mg 0mg 11g 2g
    Generic - 10 Raw Almonds , 20 almonds 138 5g 12g 5g 0mg 0mg 1g 3g
    Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g
    Sog - 3 - Food Supplement, 10 grams 164 9g 1g 1g 0mg 74mg 1g 1g
    Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g 138 8g 3g 19g 0mg 204mg 5g 0g
    Lunch
    Dairy Farmers - 97% Fat Free Cottage Cheese, 1 container 232 11g 6g 31g 0mg 482mg 11g 0g
    Dinner
    Birds Eye - Lemon and Parsley Steamed Fish Fillet, 360 g 334 5g 10g 44g 0mg 1,152mg 0g 0g
    Birds Eye - Garlic & Spring Onion Steamed Fish Fillet, 360 g (1 fillet) 334 6g 10g 44g 0mg 810mg 0g 0g
    Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.) 125 6g 1g 17g 0mg 86mg 6g 0g
    Snacks
    Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g
    110 3g 2g 20g 65mg 100mg 2g 1g
    Extra's
    *6 inch subway sub, double meat. Turkey and ham.
    **2 muscle max protein cookies
    *** various braised meats 200g approx.
    **** 200g fat free Greek yogurt, 50g frozen blue berries, and 10g Powder Greens.
    ?
    TOTAL: (before extras)
    2,624 124g 90g 259g 130mg 3,016mg 41g 24g



    Training split

    AM : 90 minutes chest/shoulder/tri's
    PM : 30 minute abdominal Circuit.
    Last edited by mockery; 02-25-2013 at 07:31 AM.

  36. #156
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    DXA Scan info.

    mockery's Training and Diet Log-page0001.jpgmockery's Training and Diet Log-page0002.jpgmockery's Training and Diet Log-page0003.jpgmockery's Training and Diet Log-page0004.jpg

    as you can see here The general health info given from a DXA scan, and a bit easier to understand when its not a copy and paste wall of text.

  37. #157
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    Quote Originally Posted by mockery
    <img src="http://forums.steroid .com/attachment.php?attachmentid=134050"/><img src="http://forums.steroid.com/attachment.php?attachmentid=134051"/><img src="http://forums.steroid.com/attachment.php?attachmentid=134052"/><img src="http://forums.steroid.com/attachment.php?attachmentid=134053"/>

    as you can see here The general health info given from a DXA scan, and a bit easier to understand when its not a copy and paste wall of text.
    Thx for posting your scans. Very interesting. Like difference between right and left leg. Looks like u are lying down for this test from the X-ray. A lot of guys would like to have your results!

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    Quote Originally Posted by GirlyGymRat View Post
    Thx for posting your scans. Very interesting. Like difference between right and left leg. Looks like u are lying down for this test from the X-ray. A lot of guys would like to have your results!
    Yes, it is a lay down scan.

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    yesterday

    Training split

    AM : 90 minutes back/forearms/biceps
    PM : 30 minute abdominal Circuit.


    today

    Off:

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    mockery's Training and Diet Log-db_file_img_8_600xauto.jpg

    Oh uh i have a new weakness. i think i will live off a box a day and see how i go

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