--->>405<<--- accountability/progress log

[--->>405<<---]

Well today wasnt too tuff.. Stuck to diet except i ate 1extra eggwhite.. SteM i did some figuring and i had elevated my chk serving size from 5oz to 6oz to hit macros for new diet on low carb days.. But i found if i drop it back to 5oz i can then add 6 boiled eggwhites and still hit macros and actually come out slightly under projected cals.. Those 6 eggwhites really help out at 2030 when its time for last meal.. Think tats what im gonna do..

Projected total macros:1877/297p/50c/37f

Actual total macros: 1894/301p/50c/37f

[slfmade]

As stem mentioned. Clen (for you) would be purchased as a research chem. You can find it several places. I just ordered some from our board sponser ar-r. I've ordered from them many times in the past and they're very good.

As I mentioned earlier clen doesn't make me near as crazy as ECA. Some people get jittery on it, and I get a little shakey, but the sides are only about half as bad as ECA for me. If you have an extra 50 bucks to throw around it might be something worth looking into. There's a buttload of info on this site.

Again...I love ECA as a pre workout - I like the crazy feeling while I'm training, but I couldn't do it all day. Clen I can handle fairly easily all day long.

[--->>405<<---]

Yeh think im gonna get sum.. Uve dun the liquid clen??

Bout to hit the fasted cardio .. Low carb day #2

[--->>405<<---]

well got the fasted cardio in and now at work.. at 1800 ill do shoulders, arms, abs... will be glad when tomorrow is over and sunday gets here so i can really eat!

lookn forward to using my straps on shrugs today.. will prob use them on all back exercises come to think of it

not too hungry .. i suppose..

[slfmade]

Yeh think im gonna get sum.. Uve dun the liquid clen??

Bout to hit the fasted cardio .. Low carb day #2

Yep. I've always ran Ar-r for clen and it's always been liquid. I just bought some yesterday actually. There's some other guys out there that sells it (and are a bit cheaper), but I know Ar-r is good, and I don't feel like taking a chance on something I'm not 100% sure only to save 10.00 bucks.

How much longer until your cruise?

One thing you might think about is getting some keto as well. It'll help upregulate your beta 2 receptors while on with clen...this way you don't have to go the 2 week on 2 week off route. There would be a few benefits to this.

1. Helps you sleep
2. Keto= More time on clen; thus, better results
3. Without the Keto it means your gonna have to run 2 weeks on 2 weeks off. During the 2 weeks off, It's gonna kinda sucks if you're relying on clen as an appetite suppressant.

The nice thing about Keto is it's pretty cheap. Less than 20.00 with the coupon I'm about to PM you.

[--->>405<<---]

have a small kink in my situation.. got bloodwork back today and doc wants me to get back on armour thyroid.. last time i took it i had some palpitations.. this time he reduced my dose.. i dont know how the clen would do reacting with that stuff... on the upside i think itll help me get fat off as well.. not in the same way but poss the same result eventually.. have to do blood work in 6 more weeks ...

[slfmade]

have a small kink in my situation.. got bloodwork back today and doc wants me to get back on armour thyroid.. last time i took it i had some palpitations.. this time he reduced my dose.. i dont know how the clen would do reacting with that stuff... on the upside i think itll help me get fat off as well.. not in the same way but poss the same result eventually.. have to do blood work in 6 more weeks ...

Actually I don't think it would matter. I don't know what armour thyroid is, but I'm assuming it's some type of thyroid medication? A lot of people take t3/t4 in combination with clen. So if your stuff is similar in properties to either t3 or t4 you should be fine. Also if it's similiar you should see some fat loss, but many people report significant muscle loss while taking T3...so that might have to be something you prepare for.

Actually I just remember you're on TRT, so hopefully it won't effect lean muscle...they'll kinda cancel each other out.

[--->>405<<---]

yeh armour is dessicated pic thyroid.. its not t3.. more closely resembles our own natural thyroid.. dont think LBM loss should be a prob.. my TRT doc is the one scripting it to me..

actually i suppose i could just ask him..

[--->>405<<---]

well shoulders,arms,abs went ok.. i did notice a BIG difference in how i felt strength and stamina wise during my workout.. im sure it was due to the fact that i havent had any carbs except broccoli since wednesday.. tomorrow is last day this week for low carbs days and then sunday i get to eat good! im already lookn forward to it.. made a change to my diet for these low carb days.. since im eating a good amt less cals i decided to skip my protein shake and sub it with real food.. thatll get me 8oz lean ground beef which is a lot more substantial than a dang shake.. for a hungry guy like myself it makes me happy im also throwing in some more broccoli.. hope thats not a problem? itd be funny to think broccoli would get in the way of fatloss!

[slfmade]

well shoulders,arms,abs went ok.. i did notice a BIG difference in how i felt strength and stamina wise during my workout.. im sure it was due to the fact that i havent had any carbs except broccoli since wednesday.. tomorrow is last day this week for low carbs days and then sunday i get to eat good! im already lookn forward to it.. made a change to my diet for these low carb days.. since im eating a good amt less cals i decided to skip my protein shake and sub it with real food.. thatll get me 8oz lean ground beef which is a lot more substantial than a dang shake.. for a hungry guy like myself it makes me happy im also throwing in some more broccoli.. hope thats not a problem? itd be funny to think broccoli would get in the way of fatloss!

I love broccoli. When I start this carb cycle (a week from monday) my entire carb count of 50g on no carbs days will be coming from brocolli and asparagus. I like the idea of pulling the protein shake and going with more "real" food. I think it will help with the hunger quite a bit.

What's the length of time between your last meal and bedtime? Do you get hungry late at night?

[--->>405<<---]

yeh slf i get hungry alot lately so im always thinking of ways to fit in more food .. like one thing that is more calorie and protein dense with less volume than something else kinda thing..

i think adding the broccoli shouldnt be a prob cuz after all its freaking broccoli man! LOL.. that will just add to the substance of the 8oz burger..

when my schedule is on target i have my last meal at 2030.. on low carb days its 5oz chicken, 265g broccoli, 6 boiled eggs (yolk removed)..

i find the boiled eggs give more substance than simply scrambling them those make up for the protein in my cottage cheese along with reducing my chicken serving from 6oz to 5oz.. which is negligible at the time but the xtra 6 boiled eggs r very appreciable

i usually go to bed around 2230.. sometimes ill stretch out my last meal to 2100.. i also may have just the broc and chicken at 2030 and save the eggwhites for rite when i go to bed

also ive been drinking alot of water.. ill usually chug 32oz water before i eat as well as drinking 1-1 1/2 gallons per day.. that helps too..

so as u can see ive been giving this alot of thought LOL...

[slfmade]

I just touch on this in another thread, but what used to really help me is moving things around a bit.

When we work and are up moving around our mind has other things to think about other than food. Not that food doesn't cross our mind, but it makes it a little more tolerable. The problem for most people is when they're at home later in the evening and all they can think about is food.

A few months back I was helping one of my friends with his diet and he was miserable at night, so we moved everything around a bit. We cut his 4 oz protein servings down to 3.5 oz servings and his carbs servings down by 5g per meal. At six meals a day this allowed him to eat one last meal of 3oz of protein and 30g of carbs about 30 min before bed. This made all the difference in the world.

During the day we don't really notice these small differences because it's minimal and we're eating every 2-3 hours, but at night when we're bored laying in bed...being able to know you have that you still have an extra meal helps a lot.

I don't know your feelings about the meal timing debate, but I'm a firm believer that it doesn't make a difference....except maybe for carbs right before bed while on a strict cutting diet. Even then if you're a six meal a day guy...cut 1 oz of meat from each of your meals and now you have a 6oz slab of meat you can eat right before bed.

This might not be your cup of tea but at least it's something to consider.

[--->>405<<---]

yeh thats a good idea the prob with me is my job requires alot of sitting.. which is one reason im on here so much.. so i have alot of time to sit around and think about food.. LOL.. i tell u one thing.. i cant wait to be dun cutting and go to maintenance.. even better than that is gonna be lean bulking... with my tdee at 3100 ill prob lean bulk to start at 3000 which will be 300g pro/300g carbs everyday!!! gonna be heaven LOL..

i remember when i was fat the thought of eating oats was unappealing.. now to me theyre the greatest thing in the world.. along with sweet potatoes.. i just love them both.. to me its almost like cheating to get to eat xtra of either.. up until this past monday i hadnt had oats in a serving bigger than 1/4 cup in 4 months!

[slfmade]

My favorite meal right now is 2 cups of oats in a bowl with 2 cups of skim milk drizzled with some sugar free immatation honey. You eat it like cereal and it's SOOOOOOO good.

I'm gonna miss that! Give me 10 days and I'll be it Cut Hell with ya. LOL

When is your cruise? How long is the cut?

I'm going cut for 10 weeks then I'm going maintenance for the summer!

[--->>405<<---]

cruise is april 29.. the cut is until i have visible six pack 24/7!

maybe.. im getting worn down on cutting LOL.. 5 months and counting... of course when i started i weighed 213lbs and was 22%bf

[--->>405<<---]

i dont even know what my true maintenance is.. i know what the katch/mcardle says it is.. but i doubt its accurate.. 3100.. prob closer to 2700-2800 is wat im thinking..

[slfmade]

I use this: http://www.fitnessfrog.com/calculato...alculator.html

I've been told by many many people that TDEE calculations are always a bit high. Even though I'm in the gym 6 days a week I still click the light exercise tab being that I sit on my ass all day at work.

So far I've had no problems basing my diet around whatever formula this calculator uses.

[--->>405<<---]

Well day #2 dun on low carb day.. It was a long one SteM i see ur up early and im up late.. Tell u wats funny is i just finished my last meal LOL..

Total Projected Macros:1877/297/50/37

Total Actual Macros:1932/292/56/40 (i can live with that )

[Back In Black]

Yeah man, 4 days a week I'm up at 5 for work. Until I have my new business off the ground anyway!

[--->>405<<---]

^^ good luck with the business

Im thinking of not doing cardio today or tomorrow.. Ive already dun it 5 days this week.. 4days am fasted and 1day midday HIIT.. u think thats enuff SteM? Part of why im thinking this is cuz my bf is lower now and i havent had any "starchy" carbs since wednesday.. Dont wanna burn any LBM.. And im feelin a bit lazy.. Plus i have to work today at 1300 until 0600 tomorrow???? Wat u think? Have i dun enuff cardio?? Or should i do it today??

[Back In Black]

It's too much when your lbm starts to suffer. That doesn't help I know. But yes, I think 4 hours a week is certainly enough, especially on the first week of new diet. My cardio regime when cutting is 3 x 30 mins HIIT, 1 x 45 mins fasted and maybe 20 mins lic after legs.

[--->>405<<---]

Thx man

I know saturdays ur usually not around.. Hope ur havn a good weekend!

My wife tried to offer me brownies this am.. See what i have to deal with LOL!! Day 3 of no carbs and my wife (whos also dieting) is tryin to feed me brownies!

[--->>405<<---]

well i did the math and on my low carb days im pretty much eating :

17oz 96/4 ground beef
15oz chicken breast
12 eggs (1yolk/11whites)
12servings broccoli (1060g)
asparagus

basically 2lbs meat, 1dozen eggs, and 1kg veggies.. that puts it into a difft perspective .. and i have to pace myself so i dont run out of food too early.. funny how we dont realize how much food we eat cuz this is only 1900cals and i consider it not as much food as id like by a longshot!

leavn that protein shake out has proven to be worthwhile

[--->>405<<---]

well day 3 of low carbs about to be dun.. should be getting off work in an hr and then i can go home and eat 1last meal before bed and wake up tomorrow with 6eggs and meat and a whole cup of oats!!! thats gonna be awesome.. then 3 hrs later i can have more food and more carbs.. i get carbs tomorrow in all 6meals!!yay!!!!!!!

[--->>405<<---]

Total daily macros:

1932/292/56/40
Low carb week # 1 successfully dun dude..

Tomorrow: high carb day !!

I have a new appreciation for the term "refeed" ..

[slfmade]

Total daily macros:

1932/292/56/40
Low carb week # 1 successfully dun dude..

Tomorrow: high carb day !!

I have a new appreciation for the term "refeed" ..

Nice work 405!!!! How often are you doing weigh ins and measurements? When is your next one?

[--->>405<<---]

^^ this am actually!

186lbs 8.41%bf
Did measurements too:
Chest: 42
Waist: 33.5 (down1/2")
Neck: 16
Biceps: 16
Thigh: 24
Calf: 16

I do bf% every sunday am. Last week was 8.65% ill have to chek weight.. And get back..

[--->>405<<---]

Ok SteM i may need some assistance here:

2weeks ago i weighed 190 @ 8.57%bf = 173.71lbs LBM

This week i weigh 186 @ 8.41%bf = 170.35lbs LBM

3.36lbs LBM lost in 2 weeks?? Wat does this mean i should do???

[Back In Black]

Is your high carb today?

[hex]

i just started to read this thread, SteM with that question are you leading to the conclusion that you can lose that much LBM via glyocgen stores and they will bounce back up when refeed is done? i have never tried cycling but i like to learn

[--->>405<<---]

Is your high carb today?

Yes high carb day today.. i was gonna do

290 pro
250 carb

Thinking im gonna do

290 pro
300carb

Or

250 pro
300 carb?? Wat u think?

[Back In Black]

My suggestion is that after 2-3 days of low/no carbs then your weight will be down. Mostly due to water loss rather than lbm. So, in effect, you almost have a 'false' weight throughout the diet. Scales are rarely to be trusted and the calipers are the main tool that you need to take notice of.

[--->>405<<---]

Ur so smart

chk above revised post and tell me wat u think bout macros pls

[hex]

crazy, love this forum and the knowledge to had off of it. great work 405 subscribed to it now

[Back In Black]

There's usually a simple reason for changes like that. Interesting for you to weigh yourself tomorrow morning and see what the figures say then.

Keep your protein where it normally is. First carb refeed so you can do pretty much what you want to see how you react to it.

[--->>405<<---]

Alright! 600g!!! J/k

[-KJ-]

Alright! 600g!!! J/k

A man is allowed dream

[Back In Black]

A man is allowed dream

Ha ha, that's an extra 2000 cals! But then I probably had that on my Supercheat day yesterday. Although I woke up lighter today than yesterday

[--->>405<<---]

Well today is gonna be kind of a refeed day with a few xtras thrown in.. Everything will hit macros except the peanut butter and jelly and banana sandwich plus a small amt of blueberry cornbread.. In a sense itll be a refeed with a p,b and J thrown on top! But hey im doin it anyways and well see if i still drop bf next week..

I did a little reading on carb cycles and they were talkn refeed days do 3-7g carbs per lb .. Ive had a cheatlike meal every week lately for a couple months .. Im just tryin to justify i guess the calipers will tell the tale next week..

SteM remind me if u remember of this xtra peanut butter banana sammich next sunday.. All in all i dont think its too bad considering thats my only cheat except the little bit of cornbread..

[Back In Black]

Er, I think I said any cheat makes you a bad boy. But then, I ain't wearing no halo after last night!