Warrior's Drop-40-Pounds-of-Fat Cycle

[marcus300]

Excellent detailed thread on your progress, looking good well done

[1buffsob]

Update?

1buffsob

[Warrior]

Update?

1buffsob

Aight - you got me... time for another week

29APR06
Diet - 60-25-15
Cardio
PM: 15min (213cal) BW/246.0
The Carb/Creatine Loaded Routine
Power Index 477.8 pounds/min -27.5

Another meal was eaten too close to the routine.

30APR06
Diet - 40-30-30
Cardio
PM: 60min (1031cal) BW/242.2

I seriously didn't think I would get this - I do know the bikes have been having a mechanical/software problem recently... so there is a chance their results are skewed.

I followed up on last week’s tests today. I did 26 reps of 225 (up from 24) and got the 25 reps of Pull Ups in 5 sets (7,6,6,5,1).

01MAY06
Diet - Low Carb
Cardio
PM: 30min (659cal) BW/240.4
Arms and Shoulders
Delts: Power Index 834 pounds/min +117
Triceps: Power Index 1184 pounds/min +198
Biceps: Power Index 848 pounds/min +127

Good day across the board... felt strong today. I used to have problems holding on to a bench for my giant sets – but now a lot of people are commenting on my cutting progress (many are asking for the diet) and I have created a trend basically in the gym… using short/no rest intervals. And people are starting to get used to the way I have been training and this is making it easier to hold on to equipment. They used to think I was an asshole – but now they seem to see the application in training hard and quickly.

I am switching back to my regular schedule and will have two opportunities to train per day again. So an AM cardio session will be resumed.

02MAY06
Diet - Low Carb
Cardio
AM: 60min (694cal) BW/238.6
PM: 30min (408cal) BW/237.6
Legs
Quads: Power Index 2780 pounds/min -170
Hams: Power Index 2070 pounds/min -114

Thought I did was doing well today but I ended up taking too long to finish these routines.

The stationary bikes were fixed today – I had made a complaint yesterday morning that they seemed off, and someone came by during the day today to fix them.

03MAY06
Diet - Low Carb
Cardio
AM: 50min (715cal) BW/234.4
PM: 45min (648cal) BW/235.0

Feeling a little tired but not too bad.

04MAY06
Diet - Preload Carb
Cardio
AM: 50min (720cal) BW/232.0
PM: 30min (412cal) BW/232.0
The Glycogen Depletion Routine
Power Index 1212.3 pounds/min -40.4

I had to do some more public speaking again this week… this day is even worse as far as being able to focus and concentrate since its literally right before I begin the carb load – I am quite depleted and hungry until the evening’s post workout refeed. But I got through it without any problem

I had a 7.8 pound carb load going into this week with a 10.2 pound loss… netting another 2.4 pound loss. I will try and increase the carb load some more this week… this could have been what resulted in the severe fatigue I was getting toward the end of the week. I should expect to be a little out of it but there is a threshold I need to avoid to keep from losing muscle. I also need to keep sub maximal glycogen replenishment from leading to serious overtraining over a few weeks. I really need to stay above an 8 pound reefed gain, preferably around 9.

I felt really weak going into today’s routine. The idea of getting through it as a prerequisite to the carb load kept me going…

05MAY06
Diet - Carb Load
No P/T

I took 12IU of Actrapid at 0600 and then 12IU at around 1215 - in the delts. I washed them down with Cell Tech. Bromo stayed at 5mg today.

I am dropping the Proviron and switching to good ol’ testosterone. I took 500mg of Sustanon today and will continue with 250mg of Testoviron (TE) in three days and then 250mg every 4 days for this cycle. It works itself out to 438mg per week of TE with a frontload using Sustanon. Nolvadex will be used at 20mg every other day to help keep estrogen curbed. Bromocriptine will stay the same.

The cycle will finish this diet off – I just want to see how the conservative dose of TE will change the results on this CKD. Honestly, I am running out of steam for this and need to switch it up – so I am adding in a quick cycle of testosterone with a frontload to get plasma levels up right away… I will continue this diet long enough for me to gather some conclusions regarding using testosterone with this cyclic keto diet…

[1buffsob]

Awesome Doing real well warrior, congrats. Looking forward to seeing your results with the added test. I think you'll be pleasantly surprised.

1buffsob

BTW, you should give the people at your gym a sample of your weekly diet, then just watch their jaw drop.

[Warrior]

BTW, you should give the people at your gym a sample of your weekly diet, then just watch their jaw drop.

I have had a lot of approaches to find out what the diet is since they can all see what the training is pretty much about. And many I don't even bother with because they think just walking into a gym will produce miracles to their composition... they come in, throw some weights around then go get wasted at a bar or choke themselves on ho-hos and ice cream. Occasionally there is someone with some real interest and in that case, I do like discussing diet and training with him/her...

Here's another week - first one after adding testosterone with a frontload

06MAY06
Diet - 60-25-15
No P/T

Once every 6 weeks I need to skip this day’s routine to be a family man… and hopefully get some sun

07MAY06
Diet - 40-30-30
Cardio
AM: 50min (730cal) BW/242.6
PM: 60min (1027cal) BW/242.0

I followed up on last week’s tests today. I did 30 reps of 225 (up from 26) and got the 25 reps of Pull Ups in 4 sets (7,6,6,6). Those 30 reps of 225lbs on the flat bench was a good sign.

08MAY06
Diet - Low Carb
Cardio
AM: 50min (712cal) BW/240.2
PM: 30min (414cal) BW/240.0
Arms and Shoulders
Delts: Power Index 882 pounds/min +48
Triceps: Power Index 1395 pounds/min +211
Biceps: Power Index 693 pounds/min -155

Some asshole Colonel motivated me to move quicker with triceps – fortunately resulting in a higher power output. These ****ing guys act all impatient… then they take a bench for 40-50 mikes… when all I ask for is around 10 mikes per muscle group. Bah… the never ending story.

Today was the follow up of 250mg of testosterone enanthate (Testoviron)… from this point on the frontload is over and it will be 250mg of TE every fourth day.

I am still getting that light-headed feeling. I am wondering if it could be the bromocriptine interacting with the androgens (before the Proviron but now testosterone) causing low blood pressure. My weekly weight fluctuations could be causing this too - I will go see a doc this week to check my blood pressure. I might have to stop the bromo if it is too low.

09MAY06
Diet - Low Carb
Cardio
AM: 45min (618cal) BW/238.2
PM: 30min (414cal) BW/238.6
Legs
Quads: Power Index 3084 pounds/min +304
Hams: Power Index 2218 pounds/min +148

More comments today from people watching me kill myself on these giant sets… but this time it was to my credit, something like, “that’s what it takes to drop 30 pounds of fat!”

Leg strength was back up - primary reason was finishing a bit faster… especially with the hamstring routine.

10MAY06
Diet - Low Carb
Cardio
PM: 60min (791cal) BW/238.8

I ran around a lot today and have taken in very little food. I mostly ate some mixed nuts, a couple ounces of beef jerky and a salad with olives and feta. I actually thought I would take a large drop in weight today - I could see some new veins poppin’ up in the arms. But then I weighed in at nearly the same as yesterday. The testosterone must be taking some control here. Tomorrow’s way in prior to the Carb Load day should be interesting… I have only dropped three and a half pounds this week, so far.

The cardio was at a comfortable speed - I was feeling a little nauseous with it, so I kept the intensity down. Still need to check that blood pressure…

Funny thing is I didn't look flat today... my wife and I notice this. Usually by this day I am looking pretty deflated, so we figure the testosterone is working some magic in this regard.

11MAY06
Diet - Preload Carb
Cardio
AM: 45min (619cal) BW/237.2
PM: 30min (413cal) BW/238.0
The Glycogen Depletion Routine
Power Index 1321.4 pounds/min +109.1

I had a 10 pound carb load and I am ending this week with only a 4 pound drop. This must be the testosterone. Next week should be interesting.

I am feeling pretty good today... better than usual by the end of the depletion week. I had my blood pressure checked and it was 120/70 - normal. So the light headed and dizziness must be from dehydration. I will increase my water intake.

12MAY06
Diet - Carb Load
No P/T

I took 12IU of Actrapid at 0700 and then 12IU at around 1230 - in the tricpes. I washed them down with Cell Tech and some dextrose. Bromo stayed at 5mg today and all week.

Considering the 10 pound carb load and only 4 pound depletion – the testosterone must be exerting itself. Next week should be interesting… concerning how 250mg of TE every 4 days continues to affect this diet. I know I am probably pretty sensitive to the exogenous androgen intervention after being on this diet for over 15 weeks - but I have a feeling that some of this initial weight fluctuation is water and I will continue to stagger the bodyweight in downward trend. I stayed pretty pumped this week – even with low calories and low carbs… I never really went flat and looked pretty good.

Since pounding water – the dizziness has been less pronounced… it was obviously a water intake issue.

[solacevip]

Wooot woooot!!! KEEP IT UP BRO!

[abokeef]

Warrior's Drop-20-Pounds-of-Fat Cycle
UD2/GBC+Bromo

I have been working on stripping some fat off my red meat for over a month now with the basic cardio/weights and a 40-30-30 caloric deficit - but I have moved into a more, less comfortable, phase in which I want to drop about 20 pounds of fat while retaining as much lean weight as possible. Started before at 268 - starting this at 263... want <245... with minimal strength/muscle loss...

I figured posting this journal would help me keep my eyes on the prize while showing you (and me ) how I have organize my training/diet... and supplementing it with progress photos. All comments welcome!

The Diet
My diet schedule is based on Lyle McDonald's Ultimate Diet 2.0 - McDonald's latest version of this diet. Originally released 20 years ago - and way ahead of it's time back then - is basically an updated BodyOpus-type system... but out of respect for the late Duchaine (and to keep from getting sued), McDonald refers to it as an updated Ultimate Diet (what BodyOpus was based on). It uses periods of low carbs (about 10-20% total calories) with carb load phases of around 24-30 hours. Basically my days are outlined like this:

Low Carb (3 days): around 10-20% total calories from carbohydrates. Basically meats, eggs and fibrous veggies. About 1600-1800 calories a day.

Preload Carb (1 day): Same as Low Carb day but about 75 percent less calories during the day. Preload begins in the PM with 30grams of Carbs pre-workout, Carb/Pro mix post-workout and then a 40-30-30 dinner.

Carb Load (1 day): An all-out binge of carbs/protein and (for the most part) unsaturated fats. About 5000-6000 calories per day as a goal - eating once every 2 hours with high GI carbs in the morning. Creatine Monohydrate will also be loaded here.

60-25-15 (1 day): 60 percent carbs and 25 percent protein and 15 percent fat. About 3000 calories per day depending on cardio.

40-30-30 (1 day): 40 percent carbs and 30 percent protein and 30 percent fat. About 3000 calories per day depending on cardio.
I am starting this diet with 4 days Low Carb, 1 day Preload Carb then 1 day Carb Load followed by a day of 60-35-15 and a day of 40-30-30. I will evaluate it from there... trying to maximize fat loss with muscle/strength retention...

The Sups
Aside from MutiVitamin/Min (currently using MegaMen Sport) and EFA's(EPO), I am taking around 10g of Vitamin C per day, >50g of L-Glutamine post-workout and 10g of Glutamine before bed. 200mcg of L-Thyroxine and 3 Hydroxycuts in the morning with 3 Hydroxycuts pre-workout too. I am also using McDonald's recommendation of Bromocriptine - at 3.75mg on low carb days and 5mg on the other days... and administered in the AM only to prevent undesirable side effects. The Bromocriptine is suppose to work by tricking the body into thinking there is no starvation during caloric deficits by interaction with the dopamine receptors in the brain - thus resulting in better food partitioning during low calories intake, as well as caloric surpluses/refeeds. During the Preload Carb and Carb Load days I will creatine load with Cell Tech.

Also, I might experiment with 100mg of Proviron during the Low Carb days... but first I want to see how everything goes without it...

The Training
I am applying German Body Composition (GBC) training as outlined by the great strength coach, Charles Poliquin. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous GH thus resulting in greater body fat loss. McDonald recommends this training method with his diet. On the Preload Carb day, I will do a Glycogen Depletion Routine, a full body workout to try and completely deplete muscular glycogen... maximizing sensitivity in all muscle groups prior to ingesting simple carbs. Then a day after loading - on a 60-25-15 day, I will do a Carb/Creatine Loaded Routine, another full body power routine prior to beginning another depletion phase.

I will illustrate training progress (or digress) using a basic power index equation for the same core movements every workout. (LOAD*REPS)SETS=TOTAL then TOTAL/MINUTES= "X pounds/min" This method won't bore you with too many figures but tell you exactly how strength is effected using the load and time variables.

Time spent doing cardio will depend on a few things: sleep patterns at night, enough extra time during the day, key opportunities for fat loss or further glycogen deplenishment and overall "feel" or signs to prevent a serious case of over training.

NOTE: Since I will be doing two different whole body workouts per week... the depletion training I do on low carb days will be for prioritized muscle groups... the others will be maintained using the whole-body routines. Arms are what I have been trying to really beef up - so they will usually be trained during the low carb week. Legs need some more definition - leg mass has been a family pass-on - so they will usually see training too. Chest and back are not a real concern at this point - since I feel both are doing well. But I will push them more if they fall behind in the power/strength workouts (Carb/Creatine Loaded Routines).

The Advance GBC Program
This program will be divided into these bodypart sections. I will continue to use the same movements for each muscle group, but may change the combinations. Giant sets are grouped in sequence by letters and performed in order by number.

Chest and Back
Chest
A1: (6) Flat Barbell Press
Rest 10 seconds
A2: (12) 45 Degree Incline Dumbell Press
Rest 10 seconds
A3: (25) 30 Degree Incline Dumbell Flye
Rest 2 minutes
Repeat 3 times
Back
B1: (6) Wide Grip Pull Ups
Rest 10 seconds
B2: (12) Bent Barbell Rows
Rest 10 seconds
B3: (25) Close Grip Front Pulldowns
Rest 2 minutes
Repeat 3 times

Legs
Quads
A1: (6) Full Barbell Squats
Rest 10 seconds
A2: (12) Hammer Hack Squats
Rest 10 seconds
A3: (25) Hammer Quad Extensions
Rest 2 minutes
Repeat 3 times
Hams
B1: (6) Hammer Leg Curls
Rest 10 seconds
B2: (12) Romanian Deads
Rest 10 seconds
B3: (25) Back Extensions
Rest 2 minutes
Repeat 3 times

Arms and Shoulders
Delts
A1: (6) Front Military Press
Rest 10 seconds
A2: (12) Standing Dumbell Laterals
Rest 10 seconds
A3: (25) Standing Upright Rows
Rest 2 minutes
Repeat 3 times
Triceps
B1: (6) Flat Close Grip Presses
Rest 10 seconds
B2: (12) Incline Tricep Extensions
Rest 10 seconds
B3: (25) Standing Rope Extensions
Rest 2 minutes
Repeat 3 times
Biceps
C1: (6) Incline Dumbell Curls
Rest 10 seconds
C2: (12) Standing Barbell Curls
Rest 10 seconds
C3: (25) Standing Reverse Grip Cambered Curls
Rest 2 minutes
Repeat 3 times

The Glycogen Depletion Routine
[font=Arial][color=#000000]This routine is using SETSXREPS and will always use the same movements and target reps in the same order to completely exhaust the whole body prior to the refeed.
(2X15) Full Barbell Squats
(2X10) Hammer Leg Curls
(2X15) Hammer Quad Extensions
(2X20) Seated Calve Raise
(2X12) Barbell Bench Press
(2X12) Bent Barbell Rows
(2X12) Military Front Press
(2X15) Close Grip Pulldowns
(2X10) Incline Tricpes Extensions
(2X10) Standing Barbell Curls
(2X20) Back Extensions
(2X20) Rope Crunches

The Carb/Creatine Loaded Routine

This routine is illustrated like the previous (SETSXREPS) and will always use the same movements with the targeted reps. The Power Index may vary quite a bit with these due to the more relaxed rest intervals. The main goal of this routine is to move heavier weight - AKA, strength training.

(5X6) Full Barbell Squats
(5X3) Rack Dead Lifts
(5X5) Barbell Bench Press

There ya have it - my standard outline for this cycle.
"BEFORE" pics---

Good Work bro. But this looks complicated though. good luck

[Warrior]

13MAY06
Diet - 60-25-15
Cardio
PM: 25min (330cal) BW/245.4
The Carb/Creatine Loaded Routine
Power Index 428.4 pounds/min -49.4

I am not to worried about this drop since I usually shave a little off when I skip one. Next week will be back in the green.

14MAY06
Diet - 40-30-30
Cardio
AM: 45min (643cal) BW/246.2
PM: 60min (1039cal) BW/243.8

Cardio has hit another all-time high with 1039 calories in 60 minutes.

I am changing gears a little here - I am going to start using the Chest and Back routine tomorrow instead of working Arms and Shoulders. On this day I will do static and high-rep arm training for good measure. This week I did this:

Static Side Laterals: 25lbs @ 30 seconds
Static Barbell Curls: 90lbs @ 36 seconds
Incline Triceps Extensions: 100 pounds - 30 reps

15MAY06
Diet - Low Carb
Cardio
PM: 30min (444cal) BW/242.6
Chest and Back
Chest: Power Index 584 pounds/min +68
Back: Power Index 1442 pounds/min +155

The light-headed feeling I was getting has been eliminated with the increase in water.

Today I had a good Chest and Back day. I felt much better having the change up in routine. I am pretty sure I can increase the Chest and Back numbers over the next few weeks while giving my shoulders and arms some time to recover for a little while - without the dedicated training.

Definitely looking leaner and I am feeling harder in the abdominal area.

16MAY06
Diet - Low Carb
Cardio
AM: 45min (723cal) BW/238.0
PM: 30min (443cal) BW/238.0
Legs
Quads: Power Index 2941 pounds/min -143
Hams: Power Index 2143 pounds/min -75

Cardio is starting to get easier – I am able to do the same resistance with much less fatigue. Leg strength was good today – but I took longer for the routines.

Chest and back are pretty sore...

17MAY06
Diet - Low Carb
Cardio
PM: 60min (898cal) BW/234.8

Unlike last week – cardio was relatively easy to increase the resistance and keep at it. My increase in water intake may be helping. I have also dropped some more weight already this week. I am 4 pounds lighter when compared to last week on the same day.

I also continue to not flatten out as much as I use to. Usually by this day I am looking pretty depleted. Mentally, I am also able to focus and generally feel a bit better.

18MAY06
Diet - Preload Carb
Cardio
AM: 45min (696cal) BW/231.8
PM: 30min (444cal) BW/232.6
The Glycogen Depletion Routine
Power Index 1259.9 pounds/min -61.5

Got another negative but my strength was up today… the longer time to completion killed the power index. I will have set myself up for a good score next week.

19MAY06
Diet - Carb Load
No P/T

I took 12IU of Actrapid at 0600 and then 12IU at around 1200 - in the triceps. Bromo stayed at 5mg today and all week again.

I was correct last week in thinking that weight increase was simply a result of the TE frontload. My bodyweight took a drop again this week. I had around a 6 pound carb load that translated to over 11 pounds dropped during the week. Some of that could have been water retention being lowered due to increasing water intake. Either way – I’m looking pretty good this week.

My Nolvadex use is 20mg every Monday-Wednesday-Friday-Sunday (basically every other day, but a little extra right before the depletion week starts again). I might experiment with adding some insulin after the Carb/Creatine Loaded Routine this week… since there should be some synergy with it and the testosterone.

I am planning a trip back to the free world in June. This diary will have to be close by that second week. 5 months is a good enough run anyway… when I return, the second half of 2006 will be focused on increasing LBM.

At around 233 on the night of 18 May...

[mmaximus25]

War that is what I call getter done. I'm a doer too bro. I can’t say it enough man but that’s the type of doing that needs commending.

Fukin damn fine work soldier. Now if anyone asks how they too can eat bullets, walk on water and shit ice cream... send them to this thread.

I'm out, low blood sugar... gotta drink and eat...

[FranKieC]

WoW War

What incredible progress! Definitly inspiring..Keep it up~!

[mcgas7]

superb bro.. keep up the hard work!!

[dr_skier]

Lookin ripped!

[eatit]

I've said it before on another forum but god damn man. Nothing but impressive work.

[NotVinDiesel]

Great journal. Well thought out and tremendously scientific in the procedures. Way to stay up to date and everything. Copied each of the monthly update pictures onto a page just to follow the transformation seamlessly and you can see how the work has paid off.

[majorpecs]

This is one hell of a thread Warrior!!

[e-dawg]

nice results, i may look into this type of diet.

[stee]

awesome read bro really nice work!!

[*Narkissos*]

Awesome work

[Warrior]

Thanks gents... it is deffinitly paying off - but not finished quite yet I am going to watch fat gain more in the future so it doesn't take so long to cut this shizzel up. No more jumping up to 275-278 - thats for sure. I used wait till I saw a picture of myself revealing a double chin forming - then I would start to diet... pffft...

And... here is another week...

20MAY06
Diet - 60-25-15
Cardio
PM: 30min (425cal) BW/245.0
The Carb/Creatine Loaded Routine
Power Index 478.8 pounds/min +50.4

I took 12IU of Actrapid post workout and washed it down with some Cell Tech (dextrose and Creatine), banana and strawberry mixed in ice water.

I felt pretty strong for this training day. I increased my numbers and shaved a minute off the length of the workout.

21MAY06
Diet - 40-30-30
Cardio
AM: 50min (719cal) BW/243.4
PM: 60min (1046cal) BW/243.6

And Cardio hits another all-time high with 1046 calories in 60 minutes. Thats good for today but this only means I will have to beat 1050 next week!

I switched out the high rep tricep extensions for some tricep dips... its a movement I have not done much lately and I think it will be better suited then the extensions. This week I did this:

Static Side Laterals: 25lbs @ 35 seconds
Static Barbell Curls: 90lbs @ 41 seconds
Tricep Dips: Bodyweight - 25 reps

Workout nutrition has changed to: 10 grams of BCAA's preworkout (5g of Leucine, 2.5g OF L-Isoleucine and 2.5g of L-Valine). 30 grams of Glutamine post workout washed down with a mix of one banana, ice water and about 2 tablespoons of Amino Fuel.

I am going into this week with an 11 pound gain from the carb load.

22MAY06
Diet - Low Carb
Cardio
AM: 50min (690cal) BW/239.0
PM: 30min (432cal) BW/240.0
Chest and Back
Chest: Power Index 527 pounds/min -57
Back: Power Index 1457 pounds/min +15

Bodyweight is coming down again... looking like around 2 pounds less so far this week. I felt a little drained today... back did

23MAY06
Diet - Low Carb
Cardio
AM: 45min (649cal) BW/236.2
PM: 30min (414cal) BW/ Forgot!
Legs
Quads: Power Index 3144 pounds/min +203
Hams: Power Index 2150 pounds/min +7

Cardio still feels relatively easy. I only got about 5 hours of sleep last night - so I have some making up to do tonight.

Bromocriptine was raised to 6.25mg today.I was feeling a little light headed again afterward – all morning, and I am not sure if it was from a drop in glucose from the bromo or dehydration. I increased fluids and it went away after lunch. I will keep the bromo at this dose unless otherwise noted.

24MAY06
Diet - Low Carb
Cardio
AM: 40min (548cal) BW/234.2
PM: 50min (718cal) BW/234.4

I am feeling pretty good today – a little tired. I had the usual light headed feeling after the bromo this morning but it wasn’t as bad as yesterday. I haven’t noticed any increase in appetite suppression at the higher dose. My appetite was affected the most in the first 10 weeks of using bromocriptine. While I have been maintaining 5mg and now upping it to 6.25mg I have not noticed a renewal of the blunted appetite nor the nauseated feeling that once accompanied it. But due to the light-headed/dizziness feeling – I won’t increase past 6.25… for now…

My current bodyweight is at the same it was last week – but I am looking leaner so I am going to assume some fat was burned and some muscle was built. Tomorrow’s weigh-in will tell a lot. I’d love to step on the scale and see 230 – but it will probably read around 231-232.

25MAY06
Diet - Preload Carb
Cardio
AM: 45min (581cal) BW/232.2
PM: 30min (444cal) BW/232.6
The Glycogen Depletion Routine
Power Index 1314.2 pounds/min +54.3

I went to sleep pretty hungry last night and felt exhausted this morning – and it reflected during the morning cardio. My appetite seems to be up lately.

I did get a little nauseated today and felt pretty shaky going into the evening training. I finished a minute slower than last week but lifted a little heavier and got a stronger power index. I looked really vascular tonight – with more comments coming from people at the gym, “Damn, getting’ ripped lately!”

26MAY06
Diet - Carb Load
No P/T

Today was 12IU of Actrapid at 0600 and then 12IU at around 1230 - in the triceps.

This week was a little tricky. My appetite seems to be increasing so I need to fight a little to stay hungry. I added some Actrapid after the Carb/Creatine Loaded Routine. I started taking 10g of BCAA's preworkout with 30g Glutamine post wrokout washed down with a little Amino Fuel mixed with one banana and some water. I increased the Bromocriptine to 6.25mg and the first day only noticed a little dizziness – perhaps from a drop in blood sugar… then the second day was less light headedness but a little nausea. I am going to try and keep the bromo up during the low carb/calorie days next week. This week I have continued to look more vascular with noticeable new detail in the chest, biceps, legs and abdomen. So something is working well… although I gained 11 pounds on the carb load then lost 11 pounds during the week – so no change in overall bodyweight this week (body fat still seems to have dropped).

My plans to return to the free world next month have been delayed until July. So, I could stay on this for a few more weeks – probably better I do so I can fully realize what effect the testosterone might have on it… which was started at week 16.

[Warrior]

27MAY06
Diet - 60-25-15
Cardio
PM: 30min (389cal) BW/242.6
The Carb/Creatine Loaded Routine
Power Index 528.1 pounds/min +49.3

Again, I took 12IU of Actrapid post workout and washed it down with some Cell Tech (dextrose and Creatine), banana and strawberry mixed in ice water. If I keep doing this - I’ll probably bring the carb load insulin use down to one shot in the AM.

I felt really strong today - and it reflected. I consumed fewer carbs for this week’s load and I am thinking of cooking up a bunch of root vegetables and rice for the next one. I have been heavy with cereals and oats and I don’t think it is agreeing with my stomach… I want to see what other carb sources might do.

28MAY06
Diet - 40-30-30
Cardio
AM: 50min (727cal) BW/241.2
PM: 60min (1051cal) BW/241.6

I made sure I put down a few bottles of water before cardio today. I also feel the 10 grams of BCAA’s are helping. After I finished I got off that bike and was about to put a hole in the wall - that was some crazy ass shit… kinda surprised I got 1051 - next week I will have to beat that one though

I felt pretty pumped doing this static training, as well as the dips. I came out ahead on all three:

Static Side Laterals: 25lbs @ 39 seconds +4
Static Barbell Curls: 90lbs @ 46 seconds +5
Tricep Dips: Bodyweight - 28 reps +3

I am going into this week with a 9 pound gain from the carb load. As well as 2 pounds less than I was last week on this day. Hopefully I can hit 230 by the end of the week - I will be training and dieting for it. I am going to eliminate the pistacio's I have been eating at night to further reduce calories.

29MAY06
Diet - Low Carb
Cardio
AM: 50min (751cal) BW/238.6
PM: 40min (608cal) BW/240.0
Chest and Back
Chest: Power Index 596 pounds/min +69
Back: Power Index 1538 pounds/min +81

I am going to try and increase total cardio output this week. I am set on hitting 230 this week. Vascularity continues to improve - I am noticing more separation in the biceps to delts tie-in… as well as in the quadriceps…

I got a pretty good pump after training today - it’s been awhile since I could hold one. My numbers continue to improve… hopefully I can keep that going through tomorrow. I am feeling quite drained during the day but the 10 grams of BCAA’s prior to training seem to be helping a lot… I can tell a difference.

I am dropping the Amino Fuel post workout… and going back to 40g Glutamine with one banana and ice water. The Amino Fuel stuff has the added fructose and I really don’t care to have the other Amino’s mixed with the Glutamine… not to mention the cap never screws on tight and it taste like shit…

30MAY06
Diet - Low Carb
Cardio
AM: 50min (727cal) BW/235.4
PM: 40min (569cal) BW/237.6
Legs
Quads: Power Index 3334 pounds/min +190
Hams: Power Index 2521 pounds/min +371***

Tired and hungry sums up today. I had a strange increase in body weight this evening... perhaps a water shift.

***The Hammer Strength Hamstring Curl was getting reupholstered so I could not use it in the routine today. Pissed me off but I did everything without it in the mix. Romanian Deads were a lot stronger and I finished quicker - obviously due to the absence of the third exercise. I won’t count today’s Hamstring Power Index in next week’s gauge for progress… but I thought the number might be important regardless. I felt pretty good today. Quads were push and Hamstrings were ready to pull.

I had a good pump and felt really motivated after workout. I was looking really good too. But then at night I got tired fast and felt like I was starting to finally flatten out a little. I am going to look into some mail-order bulk BCAA powder to try mega doses of Leucine, L-Isoleucine and L-Valine later. The 10 grams pre workout really seems to have changed things - the results could be synergistic or skewed by the concurrent testosterone administration.

31MAY06
Diet - Low Carb
Cardio
AM: 50min (726cal) BW/233.6
PM: 60min (868cal) BW/234.4

Cardio has been higher, calories have been lower - yet bodyweight still staggers at a crawl. I seem to be adding some additional lean weight. Today’s evening bodyweight is the same as last week… tomorrow morning will tell more…

This week I will change the carb load a little… again. I will only take one shot of Actrapid in the morning of the carb load day. I will wait until the following day to take the other - post workout. I think the two shots of insulin on the carb load days elevate my blood insulin levels too much and affect the carb load by blunting hunger. And I want to cut back on the exogenous insulin use a little... too keep my pancreas strong The carb load itself will include fewer cereals and sugars - and a lot more root vegetables, rice and breads. I think my fructose has been too high and causing me some stomach discomfort and excess bloating. Anyway, I'll see how this affects everything. In the end though – total carb intake is always my primary concern.

At night, I was looking flat but pretty thin… especially in the rear end. I tried on some old pants that never fit – and they fit great now.

01JUN06
Diet - Preload Carb
Cardio
AM: 50min (726cal) BW/231.8
PM: 30min (429cal) BW/233.6
The Glycogen Depletion Routine
Power Index 1393.0 pounds/min +78.8

I woke up looking a little fuller than I did when I went to sleep. This has been a long week - I am looking leaner despite the fact I did not hit 230. The combination of Testosterone, Bromocriptine and nutritional manipulations must be helping hold weight while getting leaner – gaining muscle while losing fat.

During the training I was able to lift a few extra reps while finishing the routine a little faster. This led to another positive Power Index which apparently has been the norm lately. Ever since I increased the bromocriptine and added the 10 grams of BCAA’s pre workout.

Despite gaining a pound this week, I looked really lean during training today. Someone asked if I was getting ready for a show

02JUN06
Diet - Carb Load
No P/T

Today was started with 12IU of Actrapid at 0600 in the tricep washed down with some Cell Tech and additional dextrose.

It was a hard week to get through but it has produced some nice results. I will continue to keep the evening pistachio’s out to lower total calories, as well as step up cardio a little more. I am looking forward to see if my Power Index numbers will continue to improve next week.

[Brent_G]

holy crap man. Good job!

[1buffsob]

This thread gets better and better everytime I see it. Glad to see you added the test.

Keep it up Warrior, you're an inspiration for a lot of the guys here. Myself included.

Now, here's a little "Warrior Ownage" for ya...



1buffsob

[*Narkissos*]

Judging from the new avvie.. i say we have more updates coming

[Warrior]

Judging from the new avvie.. i say we have more updates coming

Yeah dude... I had to take a few yesterday and change up the avatar. But I am not going to post any comparison pics this week - it's still too close to the last pics from 18 May... it was only 8 June. Maybe next week...

03JUN06
Diet - 60-25-15
Cardio
PM: 30min (396cal) BW/242.6
The Carb/Creatine Loaded Routine
Power Index 462.7 pounds/min -65.4

Again, I took 12IU of Actrapid post workout and washed it down with some Cell Tech (dextrose and Creatine), banana and strawberry mixed in ice water.

Today was ****ed up. The carb load looked too dry, I could see some new definition in the abdomen - especially the oblques, but it killed the training. After heavy Squats my legs started to cramp up. After heavy Deads, my whole body started to get sore. And Chest took a big hit in strength. The only increase in load today was for Squats - Deads and Bench lost a few reps. This beat the need for a lot of water during the carb load into my head.

At night I started to feel sick. I was getting the shivers and constantly running to the bathroom. Apparently I got some kind of stomach flu - hopefully it didn’t affect the carb load. I need to pound some water and get through this…

04JUN06
Diet - 40-30-30
Cardio
AM: 50min (782cal) BW/239.8
PM: 60min (1058cal) BW/240.8

I felt better this morning - especially after sweating through some cardio. My stomach continued to be a little aggravated but improved through the day. I hope this stomach flu does not affect my power output this week by making me miss the carb load goal of glycogen super compensation this week.

PM cardio on the bike hit 1058… and it hurt. I am really going to need to push next week to beat this one. One reason it is getting more difficult to beat is the fact that I cannot train over 60 minutes due to them automatically shutting themselves off… they kick you off. Therefore, my testing time is also the most I can perform in one uninterrupted session.

Once again, I am ahead on my big three for today - I might need to increases the loads next week:

Static Side Laterals: 25lbs @ 45 seconds +6
Static Barbell Curls: 90lbs @ 47 seconds +1
Tricep Dips: Bodyweight - 30 reps +2

I am going into this week with a little better than 7-pound gain from the carb load. In addition, about a pound less than I was last week on this day. I am still keeping my eye on the 230-pound prize - I will continue to keep the diet tight and increase cardio output.

HydroxyCuts have been increased to five since last week.

05JUN06
Diet - Low Carb
Cardio
PM: 50min (698cal) BW/240.6
Chest and Back
Chest: Power Index 590 pounds/min-6
Back: Power Index 1780 pounds/min +242

Vascularity continues to improve - I am noticing more separation in the biceps to delts tie-in… as well as in the quadriceps…

Chest fell back a little bit - one of my first negative power indexes in awhile. Dumbbell Presses and Flyes were doing well - but Barbell Presses came up short... total workout time was the same. On the flip side, back made another improvement - actually, it made a significant improvement. I felt really explosive on a few of the lifts.

The stomach flu managed to work itself out by the PM… still having a few runs to the bathroom.

06JUN06
Diet - Low Carb
Cardio
AM: 50min (776cal) BW/235.0
PM: 45min (679cal) BW/234.8
Legs
Quads: Power Index 3648 pounds/min +314
Hams: Power Index 2300 pounds/min +150

Felt pretty good today - better than I did last week on this day. Today, I was strong with quadriceps and hamstrings. I really pushed myself to keep my hamstring Power Index score up.

At night I could definitely see more definition, separation and some loosening skin.

07JUN06
Diet - Low Carb
Cardio
AM: 50min (757cal) BW/230.6
PM: 60min (955cal) BW/230.0

I continue to do a little more cardio than last week and my bodyweight has dropped today. I do believe this will be the week I pass 230.

I also believe I need to go over a 60-minute cardio session to really improve the score I get on my 40-30-30 PM cardio day’s score - currently peaking at 1058 calories. And I think this is a good day to do it considering blood fatty acids are up and available for burning, and there is no resistance training to be prepared for today. However, I continue to improve on cardio anyway… I hit almost 1000 for PM Cardio today - with relatively little perceived effort… usually burning that much on this day is very difficult since it is after a few days of low carb/calorie dieting. Anyway, I will avoid going this route for now - and keep it at the one 60 minute cycling session in the evening.

I am about 4 pounds lighter today then I was last week - and it shows. It looks like I have taken another fat loss leap. Going by the tempo of previous weeks - I could step on the scale tomorrow morning at around 228.

08JUN06
Diet - Preload Carb
Cardio
AM: 50min (738cal) BW/227.8
PM: 30min (435cal) BW/230.0
The Glycogen Depletion Routine
Power Index 1222.1 pounds/min -170.9

Wow - I flirted with 227 today. I was looking pretty lean last night and could tell everything was on target. All my abdominals have surfaced and the obliques are looking good. Legs are showing more separation. Everything is feeling harder. I went two weeks without a major bodyweight change - but this week I certainly took a stagger back down. I have been keeping the excess pistachios I used to eat of my evening foods - and this would have cut back the energy intake a bit more. I have also made a conscious effort to increase cardio a bit - to increase energy output.

Today’s power index has handicapped by my mouth. I had a few people try and ask me some questions about diet and training while I was trying to finish up and I ended up finishing the routine in 76 minutes instead of 67 minutes last week… that additional 9 minutes wasted brought my power output down. I also decreased some reps for a greater total load. Next week this number should take a jump back up.

09JUN06
Diet - Carb Load
No P/T

Today was 12IU of Actrapid at 0600 and 12IU at 1230 in the delts… washed down with Cell Tech and dextrose.

This is another good week – coming down to 227 was a nice surprise… and it was relatively easy to get through. My strength is doing really well too. Next week I will need to keep diet my diet real tight and cardio up if I plan to continue moving through the 220’s… the lower bodyweight will mean a more efficient metabolism – efficient for the body’s survival, but not efficient for major fat loss I am also digging into the stubborn fat right now… as this melts off, I will see plenty more cosmetic dividends.

[ScottyJ]

Bro, you really are making me rethink whether or not I am ready. None the less great job, your dedication is an inspiration to many.

[bringndaheat]

Wow, I just can't put it into words..........

[Warrior]

10JUN06
Diet - 60-25-15
Cardio
PM: 30min (434cal) BW/239.6
The Carb/Creatine Loaded Routine
Power Index 462.7 pounds/min +63.5

Again, I took 12IU of Actrapid post workout and washed it down with some Cell Tech (dextrose and Creatine), banana and strawberry mixed in ice water.

I was plenty hydrated this week and had a good training day in general. I ate a lot yesterday but cut my fiber intake by at least half. This resulted in a lot less gas and stomach upset - I don't know how I managed to go this long without making the tie to fiber. With all the carbs I was pounding - a lot of my sources were fiber rich... especially cereals and the Harvest Bars. I ate more bagels and breads this week.

I am getting pretty psyched for tomorrow's cardio... I know I will need to really push to beat last weeks 1058. I made several improvements last week in calories burned in the same time frame. I am planning these approaches to get me well over 1060 calories in 60 minutes tomorrow: AM cardio will be shorter in duration but with more resistance, increased water intake during the day and 4mg of Butalin (a beta 2 agonist) to increase oxygen and blood flow.

11JUN06
Diet - 40-30-30
Cardio
AM: 40min (682cal) BW/240.2
PM: 60min (1046cal) BW/240.2

I had some stomach pain last night bit it was clear by this morning. I ate a pretty decent sized dinner last night and it caught up with me.

Well… for the first time in several weeks my cardio output went down. I expended 1046 calories in 60 minutes. I do believe I need to train at a longer duration to significantly improve this score. Once again, I am strongly considering adding something to Wednesday’s training.

I squeezed out some improvements on my supplemental work today… I will need to increase the static training loads next week - the times are getting too long:

Static Side Laterals: 25lbs @ 47 seconds +2
Static Barbell Curls: 90lbs @ 48 seconds +1
Tricep Dips: Bodyweight - 32 reps +2

I am going into this week with a little better than 10-pound gain from the carb load. I am also sitting at about the same weight I was last week on this day - a little lighter. Definition still looks good and I do appear to be holding a little water - so I am guessing I will drop weight fast this week.

12JUN06
Diet - Low Carb
Cardio
AM: 50min (744cal) BW/237.0
PM: 60min (1033cal) BW/235.2
Chest and Back
Chest: Power Index 655 pounds/min +65
Back: Power Index 1743 pounds/min -37

Well… cardio took a new turn today. I am still kinda pissed off about not beating 1060 yesterday so I finished today’s PM cardio with the resistance cranked up to present the first week day over 1000. This morning was pretty good too.

Chest came out of the gutter today… I felt pretty strong. This is amazing considering I must have been working off pure adrenalin after that heavy cardio session. Back too a step back - I increased the loads but took an extra minute to finish the session.

235 tonight - holy shit! That’s 5 pounds less than this day last week. I guessed yesterday that I would drop some weight fast this week but I wasn’t planning on 5 pounds over night. I checked the calibration of the scale and it is spot on. If tomorrow morning this holds - I could see 225 before the carb load this week.

I am stopping Bromocriptine, switching to Thermogain with Butalin. I took 5 mg of Bromo today and I will take 5 mg tomorrow - and then that is it for that. I will transition to Butalin (Salbutamol sulphate: a beta2-adrenergic agonist bronchodilator similar to Clenbuterol ) with MuscleTech Thermogain replacing Hydroxycuts. The Butalin could not be ran with Bromo because, along with ephedrine, it blocks its affects - once Bromo is discontinued, I will start Butalin.

13JUN06
Diet - Low Carb
Cardio
AM: 50min (772cal) BW/231.4
PM: 60min (1050cal) BW/231.6
Legs
Quads: Power Index 3648 pounds/min -538
Hams: Power Index 2294 pounds/min -6

I'm melting... melting... what a world - pfft... stepping on the scale this morning at 231 was a surprise. I dropped another 4 pounds over night. At this tempo I could be below 225 before the carb load this week.

Oops, I did it again… I really wanted to beat 1060 today but 1050 is a record during the depletion week. However, this came at the expense of the resistance training portion afterward. I went into the quad workout pretty shaky. I finished with a little strength increase but took 2 minutes longer. Hams were a little more prepared but still took a lot of pushing to keep the numbers up. After training, I could not walk for about 20 mikes and nearly puked. I had to prepare my PWO sitting down. Afterward, I felt a little chilly the days exhaustive training was catching up. Blood sugar was down, lactate was up and I am tired - good way to finish this up!

In the AM I took my last dose of Bromocriptine (5 mg) for this cycle. In the evening I took 4 mg of Butalin with four Thermogain before training. I will continue with this three times per day.

14JUN06
Diet - Low Carb
Cardio
AM: 50min (754cal) BW/225.6
PM: 60min (1058cal) BW/223.6

Holy shit... 223 and it is only Wednesday - I still have all day tomorrow to burn up more fat. This last week appears to be my best. I took me 21 weeks but I have really got a grip of this CKD now.

Evening cardio hit 1058 – I had really been trying to beat that number after getting a 1046 on Sunday. But the fact that I managed to tie my greatest cardio output after 3 days of depletion dieting and training is pretty flippin’ impressive. Needless to say, at night I was feeling pretty out of it. I am certainly interested in seeing the scale weight tomorrow morning…

Today I began the bromocriptine detox and started Butalin and ThermoGain at 4mg and 4 capsules, 3 times per day, respectively.

15JUN06
Diet - Preload Carb
Cardio
AM: 50min (732cal) BW/221.2
PM: 30min (465cal) BW/222.6
The Glycogen Depletion Routine
Power Index 1510.4 pounds/min +288.3

Down to 221 - I am looking really lean… and flat. And I feel exhausted... the refeed will be a welcomed event. Since this is my last week, I will do a moderate carb load and then switch to a maintenance diet.

Training went pretty well, I drank a lot of water while getting through it – apparently dehydrated. I finished the routine faster which helped me sweep up with a high power index for today. I guess it was a combination of knowing that it was my last depleted workout for awhile and the usual idea of finally getting some glucose in my blood.



16JUN06
Diet - Carb Load
No P/T

Today was 12IU of Actrapid at 0600… washed down with Cell Tech and dextrose.

I took my after pics yesterday but I woke up filled out a little better after beginning the carb load post workout yesterday. Today I will move into a moderate carb load and over the next 2 weeks I am going to eat around maintenance (or er on -10%) while my new bodyweight sets in and everything normalizes. I will also do some basic strength training.

In a few more weeks I might move into something like doggcrapp training before hitting another CKD run like this. Next time I plan to dial it in under 10 percent in around 12-14 weeks by bulking a little cleaner than I have in the past. The last 21 weeks have taught me a lot about my metabolism. Either way, currently I am probably in the best shape of my life.

[Warrior]

Here is a little summary of thoughts I jotted down... hopefully some people can take something from this outline for the first half of my 2006... others might simply find it entertaining.



SUMMARY FAQ

Q: How did you stick to this for so long?
A: It’s all about problem solving. I made it a routine to start the day out early and end it late with two training sessions in one day - morning cardio, evening cardio and resistance. I knew this was not a permanent lifestyle change - but rather something temporary and goal-orientated. I also had to have the support of my wife with my absences and meal planning... as well as friends not tempting me to cheating. When being strict with your diet - it’s important to separate food from social events... social events evolving food only make you hungry and lead to cravings. The diet’s predictability was the biggest addiction.

Q: Do you think dramatic changes in body composition can be made in less time?
A: Using this method, definitely. Competitive bodybuilders have gotten shredded for contest prep in less time. I took a few weeks to tweak it and experiment with different ergogenics and training ideas. Knowing what I do now - I could have cut several weeks off of this. The tempo of this program was around 1-3 pounds per week when I really got it all figured out... this tempo cuts fat while either maintaining or adding muscle. Of course extremes can be used to push it along - like a lot of drugs.

Q: Which was more important: cardio or diet?
A: I found that this strategy put a heavy load on both, equally. The full body workouts before the carb load and the day after, the depletion training during the week, the cardio at key times, the severely low and limited diet during the week and getting a quality refeed - it all worked together. That’s why I think this Ultimate Diet 2.0 structure works so well - training and diet are both integrated using scientific evidence and fact.

Q: Do you need to do cardio twice a day?
A: I think this is an individual thing. The important factor is a caloric deficit. I found further depleting glycogen with more cardio to maximize the utilization of periods were circulating fats in the blood can be burned was worth the extra session. Most people can probably get away with less cardio than I did by keeping their food intake low but I got those bastard endomorphic qualities that make cardio and general energy expenditure more necessary.

Q: What diet, training or supplement mistakes did you make?
A: On the low carb/calorie days I needed to be very careful what I ate. Carrots were even holding me back at one point. But my biggest thing was nuts. In the beginning I could get away with it because my weight was up and total calories were higher - but then I hit a bump when my bodyweight was much lower. Good fats, bad fats - whatever... fat is fat, and fat is calorie dense. Also, when carbohydrates are high - high dietary protein is less important... when carbs are low, high protein is very important. Fats during a carb load make it more fun - but make the carb load less effective... not only for glycogen replenishment but also concerning fat loss. Fructose and sucrose (half fructose) need to be watched during a carbohydrate refeed as they are inferior sources for glycogen super compensation. Fiber can also sneak up on you - I realized this after I calculated my daily fiber intake - I was hitting over 100 grams during my carb loads! Water is absolutely mandatory during a carb load if you plan on being in peak condition for your workouts... don’t try and carb load dry.

Q: Are performance enhancing drugs necessary?
A: Not at all... although helpful. Bromocriptine helped keep appetite down and fight some of the body’s unproductive reactions to lowered calories from the beginning. After week 8, I found 12 IU of insulin helped me refeed better - faster glycogen super compensation and better strength retention. After week 16, I discovered a frontload of testosterone helped me keep dropping weight while maintaining muscle - and I feel it helped me pull my mind out of the gutter. The testosterone seemed to produce a psychological turn around from the general feeling of being over trained. Initially the testosterone lead to increased hunger and some water retention, but that went away after the first week.

Q: Do you recommend this?
A: Definitely, certainly for anyone who has failed to get the results they want with a more traditional diet. For competitive athletes, it’s also a good opportunity to practice with carb loading since you get a shot at it every week. It is recommended you take a few weeks of moderate carb before beginning a CKD like this.

Q: Do you have an outline set up for changes you made and the results?
A: Absolutely! Pfft....

WEEK 1 -3.8

WEEK 2 +4.2 -5.6 (net -1.4)

WEEK 3 +6.2 -9.7 (net -3.5)
[INCREASED BROMOCRIPTINE TO 5MG ED DURING LOW CARB AND 3.75MG OTHERWISE]

WEEK 4 +9.5 -10.2 (net -0.7) CARDIO: 415min/5390cal

WEEK 5 +6.6 -8 (net -1.4) CARDIO: 455min/6018cal

WEEK 6.5 POST VACATION +4 -6 (net -2)
[DROPPED BROMO TO 3.75MG ED]

WEEK 7 +5.8 -5.8 (net 0) CARDIO: 350min/4827cal
[INCREASED HYDROXYCUTS TO FOUR PREWORKOUT]

WEEK 8 +5.6 -6.2 (net -0.6) CARDIO: 405min/5617cal
[STOPPED THYROXINE, LOWERED CALORIES SOME MORE ON LOW CARB DAYS, STARTED INSULIN AND 75MG PROVIRON ON CARB LOAD, BROMOCRIPTINE BACK UP TO 5MG/3.75MG]

WEEK 9 +6 -10.4 (net -4.4) CARDIO: 480min/6602cal
[FURTHER DROPPED LOW CARB DAY CALORIES]

WEEK 10 +9.8 -13.4 (net -3.6) CARDIO: 465min/6404cal
[STARTED ALPHA LIPOIC ACID]

WEEK 11 +9.8 -11 (net -1.2) CARDIO: 540min/7502cal

WEEK 12 +9.6 -15.4 (net -5.8) CARDIO: 525min/7319cal
[DROPPED PROVIRON TO 50MG ED]

WEEK 13 +12.8 -9.8 (net +3) CARDIO: 250min/3662cal
[NO AM CARDIO, STOPPED ALPHA LIPOIC ACID]

WEEK 14 +8.2 -11.2 (net -3) CARDIO: 230min/3438cal

WEEK 15+7.8 -10.2 (net -2.4) CARDIO: 370min/5500cal
[STARTED TESTOSTERONE AT 250MG E4D WITH FRONTLOAD, STOPPED PROVIRON, RESUMED AM CARDIO]

WEEK 16+10.2 -4.2 (net +6) CARDIO: 400min/5738cal
[BROMOCRIPTINE IS KEPT AT 5MG ED]

WEEK 17+5.8 -11.2 (net -5.4) CARDIO: 370min/5660cal

WEEK 18+11 -11 (net 0) CARDIO: 460min/6666cal
[ADDING INSULIN TO CARB/CREATINE LOADED ROUTINE, 10GM BCAA PREWORKOUT, RAISE BROMOCRIPTINE TO 6.25MG/5MG]

WEEK 19+9 -8 (net +1) CARDIO: 510min/7571cal
[INCREASED HYDROXYCUTS TO FIVE PREWORKOUT]

WEEK 20+7.2 -10.8 (net -3.6) CARDIO: 475min/7274cal

WEEK 21 +10.2 -17.6 (net -7.4) CARDIO: 540min/8770cal
[DROPPED BROMO AND HYDROXYCUTS, STARTED BUTALIN AND THERMOGAIN]

[guest589745]

Damn, impressive, I need to read this over more thoroughly.

[spywizard]

wow..

[Stumbo]

Nice results bro! I am very impressed by your transfermation!!

[zaggahamma]

Doesn't add up? 222 bigger than 263 GREAT WORK!

[scriptfactory]

Very impressive!

[Warrior]

Doesn't add up? 222 bigger than 263 GREAT WORK!

I know right I basically managed to shave off my fat while leaving the muscle in place. Actually - if you can compare my head size (really the only constant) you can see the one body is a bit smaller than the other. None of my zip up shorts fit anymore... they all slide down my hips.

[helium3]

thats a great transformation,im cutting down right now,not going too low yet but its good to see results and my cutting regimen is nowhere near as complex as yours but i think ill pick some tips up along the way and usethem in my routine,i love the science stuff.

[Warrior]

thats a great transformation,im cutting down right now,not going too low yet but its good to see results and my cutting regimen is nowhere near as complex as yours but i think ill pick some tips up along the way and usethem in my routine,i love the science stuff.

A friend of mine that competes in figure shows said she guesses I was at around 10 percent... ish... on the day I took the after pics. Rounding it off, that would be about 200 fat free. 263 would mean 63 pounds of fat on top of that... and that would have put me around 24 percent starting this off... so about a 14 or 15 point drop.

For anyone that was following my cardio race over the last several weeks, I finally beat that cycling score on 17 JUN, my regular day to push myself on cardio during the diet. I came in at 1062 calories in 60 minutes. So... I chose to get off the bike and start running again... finally.

I did my first 3 miles the next day (18 JUN) in 28:30 - sucks - but thats after a couple years of no running... today was the warmup... initiation - OH RAH!

I got 27:12 on Tuesday, 20 JUN... and then 23:57 on 21 JUN at 231 pounds. I was gettin' some shin splints since the first run, but that has nearly cleared.

This morning, I ran 3 miles in 23:05 @ 227.6 pounds. I think I will need to do some long and easy 5 mile runs and some quick sprints to get a lot more improvement... but I don't want to get too fast or do too much running - because keeping muscle is also the ultimate goal.

Post cutting diet, and for the time being, my goals are to keep my muscle/strength up, a 3 mile run time between 22:00 and 23:00 and my bodyweight at around 225-230. So far everything is on target...

My weight had jumped up after the carb load following the end of this diet - but lately I have been hovering around 228-231. The last two days I have been holding at 227. I have been eating a pretty clean diet since coming off... while maintaining cardio and using a lifting split based on doggcrapp training. I have attached the Word Doc I use as my DC outline...

[Warrior]

This morning, I ran 3 miles in 23:05 @ 227.6 pounds. I think I will need to do some long and easy 5 mile runs and some quick sprints to get a lot more improvement... but I don't want to get too fast or do too much running - because keeping muscle is also the ultimate goal.

I went back at it in the evening and ended up doing another 3 miles in 21:42 @ 229.4. I took a day of rest and then this morning I got 21:24 @ 230.6. The resistance training outline is going pretty well... and the extreme stretching is helping to keep me loose.

Everything is on track except my bodyweight went over 230. It was probably the Salmon Calzone I ate this weekend... it was too good not to eat the whole thing ... amongst some other things this weekend. Back to a clean diet during the week... I am sticking to clean eating during the week with some looser options on the weekend.

[*Narkissos*]

Warrior.. i must say i am thoroughly impressed.

I hope you don't mind me making this a sticky so others can learn from it?

Nark

[Warrior]

Warrior.. i must say i am thoroughly impressed.

I hope you don't mind me making this a sticky so others can learn from it?

Nark

Kewl

[juiceboxxx]

amazing journal, progress bro! keep up the good work. This thread should help alot of bros here.