Hybrid View
-
01-04-2013, 01:45 PM #1
bikeral training and diet log 2013
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.
-
01-04-2013, 01:49 PM #2
It happens. New year, new goals, new log. Now keep it updated!
-
01-04-2013, 01:50 PM #3
glad to see ya back logging in!
its a new year!
get back to the grind!!!!!!!!!!
-
01-04-2013, 01:51 PM #4
There he is! Good to have you back
New goals, please tell!?
Current stats?NO SOURCES GIVEN
-
01-04-2013, 03:42 PM #5Originally Posted by SteM
-
01-04-2013, 03:44 PM #6
- Join Date
- Apr 2008
- Location
- dont ask for a source thx
- Posts
- 9,058
- Blog Entries
- 3
hey new guy, glad to see you back...now get at it bro!!!!
-
01-04-2013, 03:56 PM #7
AL!!! get it dun man!
-
01-04-2013, 09:53 PM #8
a new year
a new day
a new man!
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
-
01-05-2013, 02:40 PM #9
Thanks GB, I'll try my best to keep it updated.
New Year play time is over!
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.
Thanks GGR, I'm ready to go.
Ghettoboyd! Thanks for checking in. Ready to tear it up.
405 the man. Hope this year goes as well as last.
Hey SM! Yep new year, new found motivation.
-
01-05-2013, 09:01 PM #10
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
-
01-05-2013, 09:07 PM #11
al have u ever had ur bf% chekd? i cant remember.. if not i suggest u do it!
-
01-05-2013, 10:18 PM #12
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.
-
01-05-2013, 10:41 PM #13
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..
-
01-06-2013, 11:00 AM #14
Started TRT about a month ago. Hoping that will help me keep muscle while losing fat.
-
01-06-2013, 11:09 AM #15
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
-
01-06-2013, 11:08 AM #16
TRT huh? cool! what was ur free test prior?
-
01-06-2013, 11:15 AM #17
TRT
125mg/week test
250iu HCG 2x week
Plan to adjust cals if needed but 2200 seems to work well for cutting for me
-
01-06-2013, 11:21 AM #18
-
01-06-2013, 11:21 AM #19Originally Posted by bikeral
E2 levels good?NO SOURCES GIVEN
-
01-06-2013, 11:34 AM #20
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
Using Test E 1 pin week
Have not had blood since starting but plan on a full blood panel in 4 more weeks.
-
01-06-2013, 12:03 PM #21Originally Posted by bikeral
Not sure if you've popped in the HRT forum and checked but multiple pins per week seems to be the norm.NO SOURCES GIVEN
-
01-10-2013, 09:14 AM #22
-
01-06-2013, 11:18 AM #23
sooo nice to have Al back!!!!
-
01-06-2013, 11:20 AM #24
Hey GGR, good to be back. Any luck getting some more females involved?
-
01-06-2013, 11:57 AM #25
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..
-
01-06-2013, 12:05 PM #26
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..??
-
01-06-2013, 04:53 PM #27
I just read your E2 management thread. Good stuff. What pins do you use subq?
-
01-06-2013, 06:29 PM #28
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
-
01-06-2013, 07:24 PM #29
-
01-06-2013, 06:40 PM #30
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.
-
01-06-2013, 07:23 PM #31
-
01-08-2013, 08:29 AM #32
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.
-
01-08-2013, 08:50 AM #33
that a way to get it AL!
-
01-08-2013, 09:11 AM #34
I'm already tired. Been off from work the last two weeks and I'm not used to getting up early.
-
01-08-2013, 09:30 AM #35
yeh its tuff getting back into the swing of things
-
01-08-2013, 09:37 AM #36
While I was on vacation I was doing fasted AM cardio at 11AM
-
01-08-2013, 09:55 AM #37
Fasted ='s fasted! No clock needed!
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
-
01-08-2013, 10:24 AM #38
-
01-09-2013, 01:35 PM #39
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.
-
01-10-2013, 08:50 AM #40
Things are not going well. Think I have the flu. Last night I dragged ass doing back. No AM cardio again today.
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Erectile dysfunction after TRT,...
Yesterday, 11:37 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS