bikeral training and diet log 2013

**bikeral** · 01-04-2013, 01:45 PM

Felt like my old log was getting stale. I reached some goals and had great results but it's a new year and I'm ready for new goals.

**gbrice75** · 01-04-2013, 01:49 PM

It happens. New year, new goals, new log. Now keep it updated!

**RaginCajun** · 01-04-2013, 01:50 PM

glad to see ya back logging in!

its a new year!

get back to the grind!!!!!!!!!!

**Back In Black** · 01-04-2013, 01:51 PM

There he is! Good to have you back

New goals, please tell!?

Current stats?

**GirlyGymRat** · 01-04-2013, 03:42 PM

Originally Posted by SteM

There he is! Good to have you back

New goals, please tell!?

Current stats?

^^^. Nice to have u back!!!

**ghettoboyd** · 01-04-2013, 03:44 PM

hey new guy, glad to see you back...now get at it bro!!!!

**--->>405<<---** · 01-04-2013, 03:56 PM

AL!!! get it dun man!

**SlimmerMe** · 01-04-2013, 09:53 PM

a new year
a new day
a new man!

**bikeral** · 01-05-2013, 02:40 PM

Originally Posted by gbrice75

It happens. New year, new goals, new log. Now keep it updated!

Thanks GB, I'll try my best to keep it updated.

Originally Posted by 00ragincajun00

glad to see ya back logging in!

its a new year!

get back to the grind!!!!!!!!!!

New Year play time is over!

Originally Posted by SteM

There he is! Good to have you back

New goals, please tell!?

Current stats?

Thanks Stem. I've been doing maintenance for last two months with pretty good results. Added a few pounds over holidays so I'm weighing in at 230lbs. I plan to do an 8 week strict cut to start. I find that a short 6-8 week cut is easier to be disciplined. After 8 week cut maintenance for a couple weeks then slow lean bulk into the summer. I'd like to end at around 225lbs as lean as possible.

Originally Posted by GirlyGymRat

^^^. Nice to have u back!!!

Thanks GGR, I'm ready to go.

Originally Posted by ghettoboyd

hey new guy, glad to see you back...now get at it bro!!!!

Ghettoboyd! Thanks for checking in. Ready to tear it up.

Originally Posted by --->>405<<---

AL!!! get it dun man!

405 the man. Hope this year goes as well as last.

Originally Posted by SlimmerMe

a new year
a new day
a new man!

Hey SM! Yep new year, new found motivation.

**bikeral** · 01-05-2013, 09:01 PM

OK ladies and gents here is the foundation for phase 1. The 8 week cut.

Current stats
Male
Age 47
Height 6'1"
Weight 230
BF% Fatter than I would like to be
Injuries
Past tendon issues in forearms. Status right now is pretty good
I've had some knee issues recently after doing squats low past parallel-Been taking it easy last few weeks

After bulking for 3 months followed by an easy maintenance for 2 more cutting is really going to suck. That is why I want to just do a strict 8 weeks no cheats and get it done.

The plan...

2200 cals a day 45/35/20 P/C/F

Diet will consist of my usual favorites

Protein Chicken breast/egg whites/tuna/lean ground beef/nonfat cottage cheese
Carbs Oats/brown rice
Fats Olive oil used in cooking and whatever trace amount in lean meats
Veggies 2-3 times a day

Flavor --- Any 0 cal hot sauce

I like to keep the cut diet simple and have no problem eating the same thing multiple times a day every day.
I cook every Sunday for the whole week.

Alcohol--- I know this comes up around the board. For some they have no issue. For me during cutting I prefer to completely cut it out. No room for the extra cals and I usually cheat on my diet if I have a few beers.

The training...

AM
60 mins fasted AM cardio every day -- Last few weeks I've been really changing it up with cardio and plan to continue this.
Instead of doing 60 mins of the same I've been doing 30/30 or 15/30/15 mixing up bike/treadmill/elliptical/stairmaster
Plan to do this every day. If the body starts complaining then I'll take a day off.

PM
Day 1 Delts/Traps/Tri
Day 2 DeadLifts/Back/Abs
Day 3 60 mins cardio
Day 4 Chest/Bi
Day 5 Quad/Ham/Calf
Day 6 OFF
Day 7 Start day 1 or OFF

**--->>405<<---** · 01-05-2013, 09:07 PM

al have u ever had ur bf% chekd? i cant remember.. if not i suggest u do it!

**bikeral** · 01-05-2013, 10:18 PM

Hey bud. Yea I had it checked by a personal trainer at the gym with the calipers a few months ago at 16%. I usually dont make a big deal about it and just use my handheld bioimpedance device to check progress. I just want to see it go down when i'm cutting and dont really mind if its not accurate.

**--->>405<<---** · 01-05-2013, 10:41 PM

yeh i suppose by now u have a good idea of how many cals to eat. only thing is u just finished a aas bulk and hopefully u picked up some LBM in which case ur caloric requirements r gonna be difft.. its only been 2 months (or so) since ur cycle so u prob wanna be careful about the gains u made..

**bikeral** · 01-06-2013, 11:00 AM

Started TRT about a month ago. Hoping that will help me keep muscle while losing fat.

**--->>405<<---** · 01-06-2013, 11:08 AM

TRT huh? cool! what was ur free test prior?

**Back In Black** · 01-06-2013, 11:09 AM

Originally Posted by bikeral

Started TRT about a month ago. Hoping that will help me keep muscle while losing fat.

I think the whole muscle gain/fat loss takes a little time to be noticeable. Although I started noticing a difference in terms of training better and slight changes in body composition after a month. But then I had surgery so not sure what would have happened had I had a clear run at it.

What's your TRT protocol?

I'm hoping with all that cardio and your lifting, that your cals aren't gonna be too low. You'll know as you go along, adjust where necessary. I know, you've done it before; don't wanna teach you how to suck eggs grandma

**bikeral** · 01-06-2013, 11:15 AM

TRT

125mg/week test
250iu HCG 2x week

Plan to adjust cals if needed but 2200 seems to work well for cutting for me

**GirlyGymRat** · 01-06-2013, 11:18 AM

sooo nice to have Al back!!!!

**bikeral** · 01-06-2013, 11:20 AM

Hey GGR, good to be back. Any luck getting some more females involved?

**--->>405<<---** · 01-06-2013, 11:21 AM

Originally Posted by bikeral

TRT

125mg/week test
250iu HCG 2x week

Plan to adjust cals if needed but 2200 seems to work well for cutting for me

that was prior to ur cycle though which is the point i was trying to make last night!

if u have more LBM now post cycle u need to account for it or ur gonna lose it!

**Back In Black** · 01-06-2013, 11:21 AM

Originally Posted by bikeral

TRT

125mg/week test
250iu HCG 2x week

Plan to adjust cals if needed but 2200 seems to work well for cutting for me

What type of test and how many times pw do you pin?

E2 levels good?

**bikeral** · 01-06-2013, 11:34 AM

Originally Posted by --->>405<<---

that was prior to ur cycle though which is the point i was trying to make last night!

if u have more LBM now post cycle u need to account for it or ur gonna lose it!

I hear you and I know I may need to tweak as I go. I figure 18%BF @ 230 = TDEE 2829

I always seem to require less cals than these estimates so I am starting with 629 cal deficit

Originally Posted by SteM

What type of test and how many times pw do you pin?

E2 levels good?

Using Test E 1 pin week

Have not had blood since starting but plan on a full blood panel in 4 more weeks.

**--->>405<<---** · 01-06-2013, 11:57 AM

in an effort to preserve LBM since u have a good amount of time before spring/summer id start high and adjust down al.. start at 2450cals

whats ur macro split?

also u dont want to guesstimate LBM if the LBM means anything to u u picked up while on cycle!

i would get it chekd at a bod pod..

**Back In Black** · 01-06-2013, 12:03 PM

Originally Posted by bikeral

Using Test E 1 pin week

Have not had blood since starting but plan on a full blood panel in 4 more weeks.

I'm no TRT expert but your dose may be better split into 2?!

Not sure if you've popped in the HRT forum and checked but multiple pins per week seems to be the norm.

**--->>405<<---** · 01-06-2013, 12:05 PM

yeh splitting it is better al as well as shooting it sub q i do both and since switching to subq have been able to eliminate my AI altogether!

if i were u id save some time and heartache and make the switch! are u supplementing dhea, pregnenolone, d3, etc..??

**bikeral** · 01-06-2013, 04:53 PM

I just read your E2 management thread. Good stuff. What pins do you use subq?

**--->>405<<---** · 01-06-2013, 06:29 PM

25g 5/8" in the love handle... easy as pie babe!

i do monday pm and friday am..

hcg sunday and thursday

when i was running ai was doing it tuesday and saturday

**RaginCajun** · 01-06-2013, 06:40 PM

Glad to see you have the ball rolling in the right direction!

With all you on TRT, guess I should go get tested to see where I stand.

Al, may want to try TB-500 for your tendons. Consult TR about it.

**bikeral** · 01-06-2013, 07:23 PM

Originally Posted by 00ragincajun00

Glad to see you have the ball rolling in the right direction!

With all you on TRT, guess I should go get tested to see where I stand.

Al, may want to try TB-500 for your tendons. Consult TR about it.

I read his thread on that and have it as an option. For now all good.

Thanks

**bikeral** · 01-06-2013, 07:24 PM

Originally Posted by --->>405<<---

25g 5/8" in the love handle... easy as pie babe!

i do monday pm and friday am..

hcg sunday and thursday

when i was running ai was doing it tuesday and saturday

Thanks

**bikeral** · 01-08-2013, 08:29 AM

OK time to get on it.

Yesterday was first day. Weighed in at 232lbs. Did 35 mins elliptical and 15 mins bike AM fasted. Diet as planned. PM Delts/Traps/Tri

Today 30 mins elliptical and 15 mins bike AM fasted.

**RaginCajun** · 01-08-2013, 08:50 AM

that a way to get it AL!

**bikeral** · 01-08-2013, 09:11 AM

I'm already tired. Been off from work the last two weeks and I'm not used to getting up early.

**--->>405<<---** · 01-08-2013, 09:30 AM

yeh its tuff getting back into the swing of things

**bikeral** · 01-08-2013, 09:37 AM

While I was on vacation I was doing fasted AM cardio at 11AM

**SlimmerMe** · 01-08-2013, 09:55 AM

Fasted ='s fasted! No clock needed!

**bikeral** · 01-08-2013, 10:24 AM

Originally Posted by SlimmerMe

Fasted ='s fasted! No clock needed!

Thats right SM. Can't wait to retire and do my fasted morning cardio at 11AM every day!

**bikeral** · 01-09-2013, 01:35 PM

Yesterday had 2 extra rice cakes with natty pb and sugar free jelly putting me a couple 100 cals over plan.

Skipped gym last night and this morning. Was a bit tired due to lack of sleep and cold or flu. 10 hours sleep and I'm feeling good and ready to hit gym tonight.

**bikeral** · 01-10-2013, 08:50 AM

Things are not going well. Think I have the flu. Last night I dragged ass doing back. No AM cardio again today.

**RaginCajun** · 01-10-2013, 08:56 AM

Originally Posted by bikeral

Things are not going well. Think I have the flu. Last night I dragged ass doing back. No AM cardio again today.

that flu is going around everywhere!

i don't have the flu but i feel like dog ass

i haven't been on my AM cardio kick either.

wanted to go swimming this AM but when i woke up, felt like an elephant was sitting on my chest! gonna try to go at lunch today to get it done

hope ya get well soon bud!