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

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

shoot man i feel light at 186 LOL.. i got used to being above 210.. at one point i was 226 and have been as high as 235...

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

well guys i have had enuff of this hunger so i went and bought ECA Stack ingredients tonite and start bright and early tomorrow am.. tomorrow is no carb day #4 and the first of this week and ive been hungry pretty much all the time except last sunday for awhile now.. im hoping this helps in that respect.. ill prob only do 1 stack tomorrow maybe 2.. and get myself up to 3 hopefully within 3 or 4 days..

i dont do well hungry.. and its weird how it came on all of a sudden a week or 2 ago.. and it hasnt left.. in the beginning and actually all throughout id have bouts of hunger but its never been this persistent.. i eat every meal like a ravenous predator and do not feel satisfied when im done...

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

well i didnt do cardio this am cuz i onoy got 5hrs sleep so its HIIT at lunch..

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

Well i tell ya guys the ECA stack is a wonder worker when it comes to appetite suppression im not hungry at all! Which is great cuz ive been in a constant state of hunger for awhile now as yall know.. Its such a relief to have that burdensome feeling removed from the equation.. So i say if ur on a cut and u find cravings to be a problem u mite wanna look into the ECA stack if for no other reason: appetite suppression

Also i didnt do cardio this am as yall know so i went on a nice 3 mile run at lunch.. I havent done so since i started this cut.. My best 3mi time before the cut was 24:21.. Today after 6+ months of no jogging distance i did it in 22:51 30lbs off my back obviously makes a big diff cuz it was a pleasureable as well as comfortable run

In a nutshell: im a happy camper today!

[hex]

shoot man i feel light at 186 LOL.. i got used to being above 210..(almost there) at one point i was 226 (last week) and have been as high as 235(January)...

what i am saying.... i am excited to feel light below 200. keep it up man said it before and say it again inspiration!!!

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

^^ good work hex we're all in this thing together bro

[baseline_9]

Im well impressed with your progress

Do you have any recent pics... if not, what page are the last ones on?


Keep at it bro, your inspiring me since im cutting ATM too

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

Im well impressed with your progress

Do you have any recent pics... if not, what page are the last ones on?


Keep at it bro, your inspiring me since im cutting ATM too

page 33, post 1312

thx a lot man i appreciate it.. in week 2 of this carb cycle and i was getn a bit concerned with my hunger issues.. but as i posted above i think ive found a solution with the ECA stack.. in the beginning the fatloss was steady and at a decent rate.. now it seems is a bit tougher.. but im still going strong! i have 8 more weeks of this cut which is my deadline cuz we're (me, wife, daughter) going on a cruise.. tryin to get as lean as possible by then..

once thats over ill reevealuate.. may have to cut for another month to get rid of what i acquire while on vacation! LOL .. appreciate u stoppn by

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

alrighty there fellows.. well i had a great shoulder and arms and abs workout! kept it kinda light and did circuit style routine.. it was nice .. gave me an idea for next week.. im thinking since my moderate carb days are mon, tue, wed.. ill do a 3 day split and then throw in a total body circuit on fridays which is a zero carb day.. so im thinking:

mon: chest, bis
tue: back, shoulders
wed: legs, tris
fri: total body circuit

this way i can lightly hit all upper body parts 2days/week.. ill prob leave legs off on circuit days..

anyways its been 10days on this carb cycle and im enjoying it now that ive gotten over the hunger thing.. man i tell u the abs r startn to really show up decent now.. today when i got dun workn out (ab work) i was flexing in the mirror and i could really see them taking shape.. especially after id hold an ab flex for a few secs and then let go .. when i let go of the flex is when they really popped out which seemd backwards but nonetheless i saw abs today ive never seen on myself before!! im stoked about this carb cycle..

also i weighed 183 this am.. i know some of it is water and im not even trying to lose weight anymore just fat so it doesnt matter but ive prob dropped 4lbs in 2 weeks on this cycle.. i am thinking it was the right move at the right time.. i took a few pics and the abs rnt visible in them but figd id post them anyways

id also like to note now i see why people like to take stims before a workout!

[Back In Black]

Ahhhh, Mrs 405 must be getting to be a very happy lady

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

she is but shes not even close to being as happy as Mr. 405

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

id also like to note i forget to eat now with this eca stack.. LOL

[bikeral]

405 Fantastic log. I regularly look at it for tips.

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

405 Fantastic log. I regularly look at it for tips.

thx bik glad to be of help ..

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

well low carb day #3 is upon me has been a breeze with the ECA.. looking forward to tomorrow.. SteM i was contemplating not doing the ECA tomorrow cuz i get to eat a lot and think it would take away from the pleasure i get out of it.. what do u think?

[Back In Black]

well low carb day #3 is upon me has been a breeze with the ECA.. looking forward to tomorrow.. SteM i was contemplating not doing the ECA tomorrow cuz i get to eat a lot and think it would take away from the pleasure i get out of it.. what do u think?

What is your planned ECA cycle?

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

dunno.. havent really decided cuz i just started.. what do u recommend? i started it mainly for the appetite suppression.,. not the thermogenic effect..

[Back In Black]

There's your answer just take it on your zero carb days.

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

well i figd while i was on it i mite as well take advantage of the thermogenic effects?? of that be the case then should i not have a 1day break per week for high carb day?

[slfmade]

IMO I wouldn't see a problem running ECA 6 days a week 3x/day, and then taking a day off for your high carb day. This way you're getting to take advantage of the thermogenic effect. It's what I would do if I were doing ECA.

I like your idea about mon-wed targeting bodyparts and then friday doing a full body routine. I was just talking to browngirl about that very same thing yesterday. And...this is actually how people do their routine while on CKD...the full body workout on friday has something to do with depleting glycogen completely before your refeed. It might work very well with this carb cycle as well. I would like to hear some other people's opinion on this.

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

^^^ me 2 lets see if anyone responds.. also we could as GB in his ask GB thread!

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

hey did u get a chance to chk the pm info?

[slfmade]

hey did u get a chance to chk the pm info?

I had actually already read that a few weeks ago when I was researching carb cycles.

[Tx89]

Pics looking very good bro! Keep going

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

what did u think? did u read part 2? talkn bout not having back to back zero carb days?

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

thx tx will do!

[slfmade]

what did u think? did u read part 2? talkn bout not having back to back zero carb days?

Yeah, I was a bit curious about that as well, but there's so many variations of different ways to do things...I just thought I might as well stick to a format that's been recommended and done by folks on here so if I have any questions throughout the cut I'll have people with first hand knowledge be able to advise me. That's something an article can't do.

The way I look at it is...I have this goal I wanta hit by May 14th, I can experiment with different things after that, but for now I wanta use something that I can get daily help on if I need it.

P.S. Do you have your workout routine listed in the log anywhere? I'm curious to see what you're doing.

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

no but i can show u..

mon: chest/abs

incline BB 4sets x 10
decline BB 4sets x 10
flat DB 4sets x 10
either pec deck of cables (alternating weeks) 3-4sets x 10

weighted cable crunches: 3sets 20 on each side twisting then 30 straight

tue: back

deads 4sets x 10-6 drop sets
BB bent rows 4 x 10
chins 4sets x 10 add weight on last 2 sets .. will prob do weighted on all 4 sets next week on out
seated rows 4 x 10

wed:legs/abs

squats 12sets x 10

weighted crunch same as monday

friday: shoulders/arms/abs

superset 1 : do all 3 of these supersetted 4sets x 10reps
alternate tween seatd DB press and seated BB press on smith (SteM doesnt like this but i do )
standing strait BB curls
DB overhead tri extensions

superset 2 : superset all these usually twice and call it a day
closegrip bench
standing DB curls
shrugs
lateral and front raises (both x8reps in one set)
abs crunch same as above

may do something a little difft next week.. will have to give it some thought

[slfmade]

no but i can show u..

mon: chest/abs

incline BB 4sets x 10
decline BB 4sets x 10
flat DB 4sets x 10
either pec deck of cables (alternating weeks) 3-4sets x 10

weighted cable crunches: 3sets 20 on each side twisting then 30 straight

tue: back

deads 4sets x 10-6 drop sets
BB bent rows 4 x 10
chins 4sets x 10 add weight on last 2 sets .. will prob do weighted on all 4 sets next week on out
seated rows 4 x 10

wed:legs/abs

squats 12sets x 10

weighted crunch same as monday

friday: shoulders/arms/abs

superset 1 : do all 3 of these supersetted 4sets x 10reps
alternate tween seatd DB press and seated BB press on smith (SteM doesnt like this but i do )
standing strait BB curls
DB overhead tri extensions

superset 2 : superset all these usually twice and call it a day
closegrip bench
standing DB curls
shrugs
lateral and front raises (both x8reps in one set)
abs crunch same as above

may do something a little difft next week.. will have to give it some thought

I like it. I was planning on doing HIT for my routine, but I feel like If I try to do it safely; I'm gonna be half assing it because BrownGirl just wouldn't make a good spotter. I mean...she would try her hardest, but at her 95lbs there's not a lot she's gonna be able to do if I drop a weight on my head! LOL

There's a few things I would have change if I was gonna do it a program similiar to yours. I can't put any weight pressing down on my shoulders or pulling for that matter. Basically, due to this recent injury, I can't do anything that compresses my spine. So I would have to do something different for squats, BB Bent Row, and Deads! Any suggestions?

I was thinking for legs maybe do dropsets on leg-press, leg extension, leg curl?

For back: Pull Ups, Cable Rows, Hammer Stregth Rows, or even lawnmowers could work since I have one arm on the bench which would take the bulk of the pressure off my lower back.

I don't know...it really sucks that I can't do squats or Deads.

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

yeh i hear ya man.. rest up and get healed the way i look at it now is im cutting.. basically trying to get more defined.. im eating at 1000calorie deficit most days of the week.. to me that means im just trying to hang onto LBM.. so while i lift fairly heavy and get in a good workout i keep in the back of my head that gains r unlikely so im not so gonna kill myself.. ill save that for bulking.. maybe if u adopt some of that philosophy itll help how u feel about not being able to go all out rite now.. i think when cutting most of the accomplishment (fatloss) comes from diet and cardio... the chiseling u can do with reps

[hex]

IMO I wouldn't see a problem running ECA 6 days a week 3x/day, and then taking a day off for your high carb day. This way you're getting to take advantage of the thermogenic effect. It's what I would do if I were doing ECA.

I like your idea about mon-wed targeting bodyparts and then friday doing a full body routine. I was just talking to browngirl about that very same thing yesterday. And...this is actually how people do their routine while on CKD...the full body workout on friday has something to do with depleting glycogen completely before your refeed. It might work very well with this carb cycle as well. I would like to hear some other people's opinion on this.

sounds like a solid way to structure it, help flush toxins out of your muscles as well. i would up water intake during the full body to help with that

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

sounds like a solid way to structure it, help flush toxins out of your muscles as well. i would up water intake during the full body to help with that

since starting this carb cycle hex ive been drinking about 200 oz water per day.. 10x20oz bottles helped in the beginning with hunger plus its good for u.. and i figd i need to stay hydrated while on the eca as well..

[hex]

ya the eca dries me out like crazy. i have got up in that range now too, i am not sure if its connected but since i have been drinking that much h2o i have been feeling way more energetic...

with the up in water suggestion when i was in physio they told me to pound the water back after every massage cause it helped flush the toxins out of your muscles that are created by the breaking of muscle fibers. it was just a thought...

[slfmade]

So I took the workout that you have and made some changes and posted it in my log. You should take a look and see what you think. It'll probably be pretty obvious that this is the first time I've ever put a program together.

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

Well workout wise today was a waste.. I didnt get to bed last nite til lAte so plannd on cardio at lunch.. Well i got to park and it startd pouring down with rain.. Decided to do elliptical when i got off work.. Well on the way realized i had a flat tire with a screw in it and had to deal with that.. Was already a long day/end to a long week so when i got home (30mins ago) i said screw it.. Ill do am fasted tomorrow .. Will only be 3 days cardio this week.. A record low.. But since im fairly lean and On day 3 of no carbs i think maybe i mite need to reconsider how much cardio i am gonna do on this carb cycle.. So i dont feel too bad about only 3days this week..

[slfmade]

Well workout wise today was a waste.. I didnt get to bed last nite til lAte so plannd on cardio at lunch.. Well i got to park and it startd pouring down with rain.. Decided to do elliptical when i got off work.. Well on the way realized i had a flat tire with a screw in it and had to deal with that.. Was already a long day/end to a long week so when i got home (30mins ago) i said screw it.. Ill do am fasted tomorrow .. Will only be 3 days cardio this week.. A record low.. But since im fairly lean and On day 3 of no carbs i think maybe i mite need to reconsider how much cardio i am gonna do on this carb cycle.. So i dont feel too bad about only 3days this week..

Agreed. I don't think you should worry about it too much. Why didn't you get to bed until late last night? Was it the ECA?

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

No i workd late.. Fortunately ive always slept well.. And my TRT doc put me on melatonin which is an awesome sleep inducer.. But it is nutn like sleepn pill sleep.. I jut get tired like normal but usually within 2 hrs of takn it .. I recommend it if u dont have it.. Think its 3mg

[slfmade]

That would be nice. I sleep like shit. I never go to bed until 1:00 a.m. and then I'll sleep for 8 hours and still feel drained. I figure I'm just waking up a million times throughout the night without even noticing it. I'm hoping the Keto I take with my clen will help.

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

That would be nice. I sleep like shit. I never go to bed until 1:00 a.m. and then I'll sleep for 8 hours and still feel drained. I figure I'm just waking up a million times throughout the night without even noticing it. I'm hoping the Keto I take with my clen will help.

That was me before TRT.. Not anymore... Always fell asleep no prob but woke up tired.. Sucked..

Does the clen do the same thing as the eca? Im askn cuz i was thinking of ordering clen and switching when it got here.. From wat u and stem said its "smoother".. The eca keeps me wired all day .. I do feel more tired when i come down but smoother would be better

[slfmade]

Smoother would be a good word for it. ECA just gives me to many highs and lows. It all depends you ask though. I know SGT Hartman likes ECA better. I say give clen a shot and decide for yourself