CrossOps Log: Pre Planning, Infrastructure, Diet, Training & Execution

[73rr]

Note to self, RFS CO2 Extracted CBG > CBN. Post workout, SLG. CB1 Antagonist. Before bed CBN SLG.

Attachment 165833

How is the training and diet going?

[CrossOps]

How is the training and diet going?

Hey bud! Had to lay carpet, and get the machine assembled. Got my 44lb Bag of Whey Protein in. I put the TRT Meds on hold (as I stated I would, as I am not rushing into anything) until I get through form training and then weight training under Tristan.

The weights I purchased to start (and I assume they are perfectly fine to use, or I hope so at least) were Body Solid. I grabbed 2 x 45, 2 X 35, 2 x 25, 2 x 10, 2 x 5

I had to essentially infrastructure everything for myself and the rest of the family, so it took a bit of planning to get everything settled in.

Trying to research cheaper options for Clomid / Nolvadex online if viable (self pay, not covered by Obamacare).

As far as diet... my eating is way up, but I am trying to identify what my ratios should be. I was looking at 40/40/20 but I am certainly welcoming ANY feedback. This is all about bulking right now, the shakes should start mid next week.

I simply do not want to start something that I don't finish. I do not want to be just another poster that fizzles out. This is a complete lifestyle change, and you know what that means... change.

[Marsoc]

9/23/2016 Ordered Powertec Multi System + Leg Lift Accessory + Curl Machine Accessory

<img src="http://forums.steroid.com/attachment.php?attachmentid=165758"/>

Hammer strength stuff is pretty cool. I'd love to have that along with some free weights a bench and rack

[CrossOps]

Hammer strength stuff is pretty cool. I'd love to have that along with some free weights a bench and rack

I know right?! But man is it expensive, they are proud of that gear.

[Marsoc]

I know right?! But man is it expensive, they are proud of that gear.

Exactly why I started my Earth Gym thread. To document my lack of serious equipment but still get serious gains.

Bottom line. I need a gym pass.

[CrossOps]

Photos from prior delivery of Powertec and some of the plates.

[73rr]

Hey bud! Had to lay carpet, and get the machine assembled. Got my 44lb Bag of Whey Protein in. I put the TRT Meds on hold (as I stated I would, as I am not rushing into anything) until I get through form training and then weight training under Tristan.

The weights I purchased to start (and I assume they are perfectly fine to use, or I hope so at least) were Body Solid. I grabbed 2 x 45, 2 X 35, 2 x 25, 2 x 10, 2 x 5

I had to essentially infrastructure everything for myself and the rest of the family, so it took a bit of planning to get everything settled in.

Trying to research cheaper options for Clomid / Nolvadex online if viable (self pay, not covered by Obamacare).

As far as diet... my eating is way up, but I am trying to identify what my ratios should be. I was looking at 40/40/20 but I am certainly welcoming ANY feedback. This is all about bulking right now, the shakes should start mid next week.

I simply do not want to start something that I don't finish. I do not want to be just another poster that fizzles out. This is a complete lifestyle change, and you know what that means... change.

Your spending a lot of money on weights, But your worried about cost of Pct products?

To tell u the truth gear isnt even close to as much $ as food/diet is.

[73rr]

So have u started actually training yet? Like at a gym or are u waiting until after u build your own at your house?

[CrossOps]

Your spending a lot of money on weights, But your worried about cost of Pct products?

To tell u the truth gear isnt even close to as much $ as food/diet is.

Not remotely concerned about the cost of PCT products as per the prices I see online, not even close. I am however concerned when I am a self pay, and I see the costs 2 or 3 times higher locally than what I see online. So yes, in that aspect I want to find a more reputable supplier to save the money.

[CrossOps]

So have u started actually training yet? Like at a gym or are u waiting until after u build your own at your house?

Have not started training with the machine yet, no. I wanted all my staples squared away prior to that. I will absolutely not go to a gym, not remotely interested.

One of the main things you see on this forum a lot (and for good reason, and not always applicable to TRT/AAS) is people not planning proper prior. That is exactly what I am doing, planning it out.

[73rr]

Have not started training with the machine yet, no. I wanted all my staples squared away prior to that. I will absolutely not go to a gym, not remotely interested.

I feel you. And the diet for today? What was your meals today? You get more protein in like BB( think it was bb)suggested?

[CrossOps]

I feel you. And the diet for today? What was your meals today? You get more protein in like BB( think it was bb)suggested?

Yes, we are transitioning the meals to a much higher protein intake. I am trying to map out "meals". Now on that note, that is what my girls love to do. So I tell them what the targets are, and they can come up with a dozen or more options that I can map out daily. It just makes the process easier. For example: the meals for tomorrow, I know there will be 5 of them. So I select 5 of the 12, and they should all line up based on the target ratios. It makes the girls happy that I am not springing curve balls against them, and they can prepare rapidly and from memory. They do not mind that.

I think the concern is the unknown... by this I mean, that if the standard meals (some dirty, some not) are 4k per day, at the right ratios, with emphasis on protein then what happens when we add in a mega shake (2k calories legitimately) twice per day. Is that overkill, or do we start with one, run the numbers 2 weeks later etc. These are the things that we have to learn. Hopefully I have not come across as having all the answers, as I do not, which is why feedback from people on here (and in the case of the protein suggestion from BB), is invaluable.

[73rr]

Yes, we are transitioning the intake to a much higher protein intake. I am trying to map out "meals". Now on that note, that is what my girls love to do. So I tell them what the targets are, and they can come up with a dozen or more options that I can map out daily. It just makes the process easier. For example: the meals for tomorrow, I know there will be 5 of them. So I select 5 of the 12, and they should all line up based on the target ratios. It makes the girls happy that I am not springing curve balls against them, and they can prepare rapidly and from memory. They do not mind that.

I think the concern is the unknown... by this I mean, that if the standard meals (some dirty, some not) are 4k per day, at the right ratios, with emphasis on protein then what happens when we add in a mega shake (2k calories legitimately) twice per day. Is that overkill, or do we start with one, run the numbers 2 weeks later etc. These are the things that we have to learn. Hopefully I have not come across as having all the answers, as I do not, which is why feedback from people on here (and in the case of the protein suggestion from BB), is invaluable.

Your a lucky man. I wish my old lady would make my meal prep.

You have havent stepped on anyone's toes or over jumped in any way. No worries

Your shakes are added to your macros. So that would go to your total cals every day.

If your calories are 4k a day. You eat 4k calories of food and then drank a 1k calories shake. U would be 1k over your recommended calories

[CrossOps]

Your shakes are added to your macros. So that would go to your total cals every day.

If your calories are 4k a day. You eat 4k calories of food and then drank a 1k calories shake. U would be 1k over your recommended calories

Ok, can we clarify this? The foods I eat are right at 4000 calories per day, sometimes a little over, with no shakes. When the shakes start (and the macros look pretty darn good on them, actually, REAL good), then my total caloric intake should go to 6k daily with a single shake, and obviously 8k with 2 (if that's even possible). That is a lot of calories in my opinion. Maybe I am wrong, I really do not know what that caloric level will do.

Never done a consistent 6,000 calorie day. Should be interesting at a minimum. Your thoughts?

[73rr]

Have u figured out your tdee yet?

[CrossOps]

Have u figured out your tdee yet?

I can tell you this, I put no weight on at 3,000 and when I did a consistent 4000, nothing was gained. That's why I am still trying to figure it all out before I start.

[CrossOps]

I need to clarify the above post... that was 10 days on a 3k diet, and I got kinda bent about it and upped it to 4000 for 3 weeks. And believe me I was not looking for pounds, but maybe a pound, or even ounces based on a medial average. And the foods were not liquids and salads either, well maybe a salad or two. Oddly nothing...

[73rr]

Ok. Are u weighing your food? I have a hard time believing your actually eating 4k calories.
Not trying to be a a**. Just trying to help.

[CrossOps]

Ok. Are u weighing your food? I have a hard time believing your actually eating 4k calories.
Not trying to be a a**. Just trying to help.

No 73 were solid, its not like that. Trust me on this: I want to be wrong, you get me?

No, we have absolutely not been weighing food. Now have we been measuring? Absolutely. 100%

I missed something didn't I?

[73rr]

For a bad example of a 3200 calorie diet. I say bad because I didn't put in the calories for each meals and the amount of protein,fat, and carbs per meal. This is my actual meal plan for today

3 whole eggs, 3 white eggs. Tbsp salsa, 2 slices whole grain breed

1 and 1/2 cups oats with 6 dark chocolate chip pieces.

Pre-workout out drink= creatine, Mr, Hyde, scoop of whey.

chicken salad (spinach)

Ground beef with wheat pasta. Tomatoes and onion

2 chicken breast veggies

Chicken breast veggies sweet potato

[73rr]

No 73 were solid, its not like that. Trust me on this: I want to be wrong, you get me?

No, we have absolutely not been weighing food. Now have we been measuring? Absolutely. 100%

I missed something didn't I?

Yes. I think so. U need to weigh your food so that u know how much your eating.

For when u start weighing your food
1g fat is 9 calories
1g protein is 4 calories
1g carb is 4 calories

Way your food before cooking it and then u will be able to say how much u are eating

[73rr]

I log the actual meals on a board everyday at home so I know what I'm eating. I can give u this with rough calories per meal. Just not home

[CrossOps]

I log the actual meals on a board everyday at home so I know what I'm eating. I can give u this with rough calories per meal. Just not home

Roger.

[Marsoc]

Photos from prior delivery of Powertec and some of the plates.

Off topic. Nice flat bed

And dang that's a lot of stuff

[Marsoc]

For a bad example of a 3200 calorie diet. I say bad because I didn't put in the calories for each meals and the amount of protein,fat, and carbs per meal. This is my actual meal plan for today

3 whole eggs, 3 white eggs. Tbsp salsa, 2 slices whole grain breed

1 and 1/2 cups oats with 6 dark chocolate chip pieces.

Pre-workout out drink= creatine, Mr, Hyde, scoop of whey.

chicken salad (spinach)

Ground beef with wheat pasta. Tomatoes and onion

2 chicken breast veggies

Chicken breast veggies sweet potato

Wow I never counted calories but I want to for. Rough idea for my average calorie intake daily.
If that is 3200 calorie sure I may be eating like 4500 or so...training days least

[73rr]

Wow I never counted calories but I want to for. Rough idea for my average calorie intake daily.
If that is 3200 calorie sure I may be eating like 4500 or so...training days least

I learned how to eat. Thanks to this site
Nach and bio spent a lot of time going over my diet mistakes. Learned a lot from them and others

[CrossOps]

Finally got the missing parts in (1 nut, 2 bolts, and a replacement part that stabilized the center and kept it from swaying). Its assembled.

Mapped out a training regiment, and focusing on form only until I get the nod from Tristan to add it.

40 minutes x 4 days at max to start. Will post regiment when I get back.

[CrossOps]

Started training this week, finally. For the first 2 weeks we are working on form only. Thankfully he showed me how to execute the various routines, left to myself I would be lifting wrong in most aspects.

Just keeping it honest.

Oh and I am up my first 1.5 real pounds after 1 month. That was all I needed to see, was the start. Looking forward to training today for sure.

I start on 3 x week (Monday, Wednesday, Friday). Full Body x 40 minutes. Definitely feeling it. I suspect I am going to feel it a lot more later on lol.

[Mr.BB]

Finally got the missing parts in (1 nut, 2 bolts, and a replacement part that stabilized the center and kept it from swaying). Its assembled.

Mapped out a training regiment, and focusing on form only until I get the nod from Tristan to add it.

40 minutes x 4 days at max to start. Will post regiment when I get back.

Looks good. Not getting some dumbells and barbell?

Wish my garage looked so neat

[CrossOps]

Hello Mr. BB! Thanks for the clean garage compliment, it was a nightmare before I organized it, and thankfully my girls helped.

The training is going very well, haven't missed a session, and been looking forward to each one. At the moment we are sticking to the same routine which is changing to add 1 additional day next week, which transitions me to 4 days x 45 minutes.

Oh and check it out, yes been eating like a horse...

Been watching the medial average on weight, and its increasing gradually and holding, etc.



Have dumbells targeted to pick up but have been trying to get over a cold. It took a lot of effort to hold my diet steady when my appetite went out the window, thanks to the girls passing me a bug.

[Marsoc]

Finally got the missing parts in (1 nut, 2 bolts, and a replacement part that stabilized the center and kept it from swaying). Its assembled.

Mapped out a training regiment, and focusing on form only until I get the nod from Tristan to add it.

40 minutes x 4 days at max to start. Will post regiment when I get back.

Wishni had that station. Dang that's sweet

[CrossOps]

Wishni had that station. Dang that's sweet

Thank you Marsoc. I REALLY like it, and with the exception of the independent barbells/dumbbells, it does everything I can throw at it.

I now understand the issue that people get caught up in when it comes to training TO long, or overtraining. When I am working out, it seems like 40/45 minutes just flies by. And when I am done, I am feeling it, but the mind starts talking to you... "You should train longer etc..." and the science just does not back that in my opinion. We will find out.

So yeah, its tempting to keep working out beyond the routine, but I see that being counterproductive at this time. DEFINITELY seeing composition changes, small, but you can see them. Then again, when you start 40 pounds underweight (or the weight you want to be at) how can you not see a few pounds difference.

First time in my life my pecs are actually starting to become more defined, and they are cutting on the underside (I don't know all the terminology for it). They were flat, and now I can put my finger at the bottom and partially not see it when looking down.

LOL, man I have a lot to learn about the anatomy side of things.

[Mr.BB]

If you follow the lifestyle, with your hormone levels, you will see drastic changes in the 1st year.

Good to learn good form 1st, you're on the right path!

[CrossOps]

Started to get my dumbbell's in now, grabbing a few at a time.

[Mr.BB]

Might be better to buy those which you add and remove weight (like a mini barbell), no?

[Marsoc]

Cross - ops:
U salty bro....where's ur blue camies lol

[CrossOps]

Cross - ops:
U salty bro....where's ur blue camies lol

I got ATACS bro, couldn't find blue :/

[CrossOps]

My OMRON 10 showed up.

[CrossOps]

Can any of my brothers give my diet the lookover. Just wanting to make sure there is nothing glaring about it. I am putting on weight for sure with it (which is exciting), but it seems like a slightly lean gain. I am sure the propensity of fat gains is there, but they are healthy fats. Coconut Oil and Olive Oil is packed in my shakes, and is offsetting the fats.

I am wanting a 50/30/20 (C/P/F), and the gains have started.

-------------------------------------
MEALS
-------------------------------------

07:00 Meal 1: Glass Milk (2cup) + Arnold Wheat Bread x 4 + Creamy Peanut Butter (4tbsp)
Totals: 1,060 Calories / 46g P / 52g F / 112g C

08:00 TRAIN (45 Minutes Max X 4 Days: Mon, Tues, Wed, Thurs)

09:00 Meal 2: Davisco Homemade Shake (1/2 Total Shake)
Totals: 1,147 Calories / 56g P / 87g F / 45g C

12:00 Meal 3: Glass Milk (2cup) + Canned Tuna x 1 / Arnold Wheat Bread x 4 / 2tbsp Sweet Relish / 4tbsp Mayo
Totals: 960 Calories / 56g P / 34g F / 111g C

15:00 Meal 4: Glass Milk (2cup) + 1/4 Cup White Rice / 1/2 Cup Black Beans
Totals: 505 Calories / 26g P / 17g F / 69g C

18:00 Meal 5: Glass Milk (2cup) + Corned Beef & Hash (4 red potatoes / 2oz or 1/3rd Can Corned Beef)
Totals: 820 Calories / 42g P / 23g F / 128g C

21:00 Meal 6: Davisco Homemade Shake (1/2 Total Shake)
Totals: 1,060 Calories / 46g P / 52g F / 112g C

DIET TOTAL: 5,552 / 272g P / 265g F / 577g C

-------------------------------------
MACROS - Targeted
-------------------------------------

5000 Calories Per Day / 500 Total Carbs / 300 Total Protein / 89 Total Fat

50% Carb / 2000 Carb divided by legend conversion = 500 total carbs divided by total meals = requirement per meal (84)
30% Protein / 1200 Protein divided by legend conversion = 300 total protein divided by total meals = requirement per meal (50)
20% Fat / 800 Fat divided by legend conversion = 89 total fat divided by total meals = requirement per meal (15)

[Marsoc]

I got ATACS bro, couldn't find blue :/

When the marines use to wash their camo in the sea when in the Mid East. The salt will turn the camis blueish. That's why I mention blue and being salty lol. U know

I seen that pattern before and. Never really liked anything besides old school woodland and the new digi woodland marines have.