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

[RaginCajun]

alright guys i figd its been a while since i posted any pics so to keep myself honest and to show yall i havent been slacking too bad i figd id post some updated i took these this morning.. cold and depleted..

i think i mite start doing some ab work.. i havent really done any at all except a day here and there.. less than 10 times in 8months.. think it mite help? what yall think?

still lookin good 405. for ab work, there are tons of diff exercises you can do. i think people overtrain there abs and it mainly comes down to getting that layer of fat off. i remember you saying that you do run, that is one exercise that focuses on abs. look into the P90X ab ripper, its about 15 minutes of HELL!

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

still lookin good 405. for ab work, there are tons of diff exercises you can do. i think people overtrain there abs and it mainly comes down to getting that layer of fat off. i remember you saying that you do run, that is one exercise that focuses on abs. look into the P90X ab ripper, its about 15 minutes of HELL!

yeh i actually have that! maybe ill give it a go sometime..

[RaginCajun]

ever go back and get your bloodwork done?

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

yeh i think u missd the post.. as u know i went on a cruise and ate great (or like crap depending how u look at it LOL).. anyways after i got back i went to maintenance and stayd there til this week.. so i had 4 weeks (or so) of relatively normal ratios of food (40/40/20) pro/carb/fat.. well i never went and had bloodwork dun like doc suggested cuz i felt fine and thought it could be diet related.. so after being back 4 weeks (while at the same time being completely off arimidex) it was time for new bloodwork.. i askd doc to test liver and kidneys too.. they did and came back "perfect for liver" and "slightly elevated for kidney but nothing to worry about" according to the nurse who calld me..

so basically i believe it was due to such high protein and no carbs for months at a time with the exception of a day here and there.. im a happy camper!

thx for askn!

[RaginCajun]

that's great to hear 405!!!

[Papiriqui]

thx pap.. ill be going this yr to the comp but just as a spectator.. id need to be a lot leaner and bigger to feel good about entering maybe thatll change when i see the competition but i doubt it.. whatcha been cutting this whole time? where u at rite now?

I am right now at 189, still doing the same amount of macros and foods except for doing a fried rice on weekends which i started last weekend so i can properly do the diet on weekends, as you know that has been my downfall.

[Papiriqui]

alright guys i figd its been a while since i posted any pics so to keep myself honest and to show yall i havent been slacking too bad i figd id post some updated i took these this morning.. cold and depleted..

i think i mite start doing some ab work.. i havent really done any at all except a day here and there.. less than 10 times in 8months.. think it mite help? what yall think?

Niceeeeeeeee buddy!!! Have you tried doing abs with weights? Perhaps bring them out a bit more? You are looking good guy!!! Great job!!

[Papiriqui]

yeh i think u missd the post.. as u know i went on a cruise and ate great (or like crap depending how u look at it LOL).. anyways after i got back i went to maintenance and stayd there til this week.. so i had 4 weeks (or so) of relatively normal ratios of food (40/40/20) pro/carb/fat.. well i never went and had bloodwork dun like doc suggested cuz i felt fine and thought it could be diet related.. so after being back 4 weeks (while at the same time being completely off arimidex) it was time for new bloodwork.. i askd doc to test liver and kidneys too.. they did and came back "perfect for liver" and "slightly elevated for kidney but nothing to worry about" according to the nurse who calld me..

so basically i believe it was due to such high protein and no carbs for months at a time with the exception of a day here and there.. im a happy camper!

thx for askn!

Why were you taking Arimidex?

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

Why were you taking Arimidex?

i still am.. im on TRT remember? i suppose technically its anastrazole

weighted ab work.. yeh ive dun a little and considered it again.. usually im out of time and tired after my reg wkouts and i am too lazy to go to the gym 2 or 3 xtra times per week just to do abs

[jg2243]

Hey 405 .. Did your doc put you on Arimidex ? I'm on TRT getting 250-350 of test c a week .. Yes I said 250-350 sometimes he over drawls .. He says he hates wasting the good stuff haha ..

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

Hey 405 .. Did your doc put you on Arimidex ? I'm on TRT getting 250-350 of test c a week .. Yes I said 250-350 sometimes he over drawls .. He says he hates wasting the good stuff haha ..

250-350 is a big swing in dosage.. TRT is also not something to take lightly.. i would be leery of a doctor who does.. arimidex was prescribed to me by my doc after 2 months of no AI and an E2 (estradiol) test confirmed aromatization.. im still trying to iron out the proper dosage.. depending how long uve been on and how ur body works u may or may not need it at this point.. if u havent had bloodwork i suggest it..

i self-inject.. sounds like u go to the doc to get ur shots? 250mg per week is high.. 350mg per week is borderline low dosage cycle.. if what u say is true about ur docs attitude IMO u should find another doc.. over the long run (and as u know TRT is for life) dosage like that is pretty risky IMO.. chek out the hormone repla***ent therapy forum.. post ur stats and protocol in there for better advice good luck!

[jg2243]

I have been on TRT for a two months now .. My docs cool I'll just have to keep a eye on him .... I'll have to Get blood work done soon ..

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

a cool doc is ok but one who is negligent is not.. with TRT more is not better.. u only want to keep ur free test within a certain range.. mine stays @30.. slightly above high normal.. at 350mg per week ur prob well above that.. im on 160mg per week.. less than half what u get sometimes..

[jg2243]

405 your right neglect isn't cool .. I'll talk to when I go next week .. Half of it's my fault for
Not doing more research on my own .. which I will do now ...

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

carbload went well i think.. didnt go the full 1300carbs but a lot of them were from capn crunch! which i enjoyed thoroughly.. feeling leaner than last week bf chek tomorrow

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

405 your right neglect isn't cool .. I'll talk to when I go next week .. Half of it's my fault for
Not doing more research on my own .. which I will do now ...

doing ur own research is great and i highly recommend it! however a doctor is a doctor and the responsibility for proper treatment is wat he gets paid for and why he went to med school! go to the TRT forum on this site and post a thread!

[jg2243]

Your 100% right !!! That's what he gets paid to do .. That's why I never questioned him with the dosage but I should have and I will next week

[Papiriqui]

You know i think your lbm might have gone up from the original amount you had when started due to the trt perhaps!!! Regardless you have made great progress!!!

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

You know i think your lbm might have gone up from the original amount you had when started due to the trt perhaps!!! Regardless you have made great progress!!!

yeh ur rite pap i def believe TRT helped considering my free test was 7.3 before trt and now its 31! most definitely my man.. i was playing with a major handicap.. not anymore!

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

(LAST WEEK): bf% came back today btw @8.55% at 191 lbs

(THIS WEEK): bf% came back at 7.94% at 190.4lbs a successful week! + NO CARDIO!

[binsser]

Thats a great result wish i could check mine no one does it here except the bullshit scales that dont ever read true!!!!

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

thx binsser get some calipers dude! get ur girlfriend or wife or watever to start doing it.. itll take a little time but shell get used to it and improve

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

well another happy monday

moving carb cycle schedule up one day.. tuesdays will now be day 1.. it works better for me that way..

[Papiriqui]

(LAST WEEK): bf% came back today btw @8.55% at 191 lbs

(THIS WEEK): bf% came back at 7.94% at 190.4lbs a successful week! + NO CARDIO!

All i can say is FANTASTIC!!!!

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

^^ yeh thx pap im hoping for the same result this week.. i may even do some cardio this go around.. although i have enjoyed a month free of cardio!

[RaginCajun]

good work with no cardio.

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

well since my bf is now where it was pre cruise i said "screw it" on continuing the cut at least for this week.. im ok with where im at bf % wise.. just running maintenance again.. ive gotten a bit lazy i suppose.. id like to add a bit of size to my chest and traps..

looking at my diet its costing me @250$ per week just to feed myself! wow! and im not even bulking..

[jg2243]

Wow 250 a week that's crazy !!! In about 75 a week

[RaginCajun]

well since my bf is now where it was pre cruise i said "screw it" on continuing the cut at least for this week.. im ok with where im at bf % wise.. just running maintenance again.. ive gotten a bit lazy i suppose.. id like to add a bit of size to my chest and traps..

looking at my diet its costing me @250$ per week just to feed myself! wow! and im not even bulking..

like to see how this maintenance goes. 250/week, shazaam!

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

Wow 250 a week that's crazy !!! In about 75 a week

if u live in the states i need to know where u grocery shop! LOL???

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

like to see how this maintenance goes. 250/week, shazaam!

me 2 cajun.. i suppose i need to be more precise.. im counting macros but kind of roughly counting them..

[Papiriqui]

$250 a week???? Holy mother of gooooooood!!!!! 40lbs of chicken breast cost me $60 and that will last me for several weeks!! Sweet potato, lentils, ground beef and ezekiel bread for a week is around $10 so all in all i spend a week about $30 on foods, not counting supps.....

If i had to spend that much money on food i would probably not diet lol

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

where u doin ur shopping ????? im all ears.. my wife goes to wal mart and kroger.. shoot ground beef is like $6 per lb and i eat 7lbs per week.. thats $42 rite there.. eggs are $3.59 per 18pack and i go thru 7 18packs per week.. thats @$25 so ur talkn $67 for eggs and ground beef.. then theres cottage cheese .. 25bucks per week.. almost at 100 already for 3 things..

[Papiriqui]

WoW and i thought in Miami life was expensiveeeee. Ground beef here is a dollar and some change per lb, i dont eat that much beef yet but still a lot cheaper here no to mention that i will buy bulk this week for even cheaper price. Egg whites i get them from egg white international, i just ordered 3 gallons for $100 but that will last me for a few months since i only eat 4 egg whites a day. Chicken is 15 dollars per 10lb bag, that will last me 1 week exactly. Ezekiel bread is 3.50 or 4 depending if they have a sale. Lentils are like 2 dollars and change and that will last me for 5 days. Sweet potato i buy so little that i dont even know but i spend less than 5 bucks for more than a weeks worth.

I buy the chicken and this weekend the ground beef at Martinez Distributor, is a meat place that distributes to restaurants but sells to the public as well, i've been buying from them for the past 10 years and the rest i buy either Publix Supermarket or Winn Dixie Supermarket.

Buddy i feel for you because that is expensive to maintain!!! Question though, why do you eat a pound of ground beef a day?? Just curious? I eat 4oz, i guess you eat most of your protein from ground beef??

If i knew a cheap and fast way to send you this stuff i would in a heart beat!!!

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

i know u would pap i eat 96/4 fat free.. i have it twice per day at 8oz per serving.. thats not all the meat i eat either.. usually have 2x 8oz chikn breast as well.. so thats 2lbs of meat per day plus 14eggwhites minimum.. and a tub of cottage cheese (or so).. plus oats, plus veggies which rnt cheap either.. then i use reduced sugar ketchup and sugar free syrup, hot sauce, spices.. it adds up fortunately i get paid well but would like to cut cost if possible..

[gbrice75]

Been a while since i've stopped by.... just wanted to say what's up... how's it going buddy?

[Papiriqui]

i know u would pap i eat 96/4 fat free.. i have it twice per day at 8oz per serving.. thats not all the meat i eat either.. usually have 2x 8oz chikn breast as well.. so thats 2lbs of meat per day plus 14eggwhites minimum.. and a tub of cottage cheese (or so).. plus oats, plus veggies which rnt cheap either.. then i use reduced sugar ketchup and sugar free syrup, hot sauce, spices.. it adds up fortunately i get paid well but would like to cut cost if possible..

Who wouldn't want to. I hope you find a place at least for the protein where you can save a few bucks!!! I don't use much spices or sauces because the only thing that needs spice is chicken, the beef patty i just add salt to it and it tastes fantastic!! The ground beef i find here is 93/7 which is the leanest i've seen. Good luck and i hope you find a better place. Do you have Costco, Bj's, Sam's Club over there?? Have you tried it? Might be a bit cheaper, not so sure since i haven't found the need to purchase those things there...

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

Been a while since i've stopped by.... just wanted to say what's up... how's it going buddy?

hey GB thx for stopping in its going well.. not sure what to do at this point.. running maintenance rite now.. although i must say i weighed myself this am and im up to 193lbs and my bf is back where it was per vacation when i weighed 186lbs.. so thats @5-7lbs difference.. maybe my maintenance is actually lower than what ive been eating and ive done some lean bulking without intending to LOL.. wouldnt that be a trip!

also i remember when i started UD2.0 it is stated in the book u can also use the diet for a lean bulk.. i must admit when not dieting (cutting) i dont pay extremely close attention to cals and macros.. kind of ballpark them.. and have gotten into a habit of getting a handful here and there of multigrain cheerios.. also ive been eating slimmer me's pancakes 2-3times per day.. thats 2-3 entire recipes per day.. ive actually considered using them for 3 or so meals per day because from a macronutrient standpoint they are split very well IMO..

roughly: 589cals
56g pro
67g carbs
11g fat

38%pro/45%carb/16%fat

and they taste great!

[RaginCajun]

yes, absolutely love the pancakes. i just bought some banana nut protein powder specifically for making pancakes. i also like to top them with some strawberrier or blueberries, cottage cheese, either sugar-free maple syrup or sugar-free chocalate syrup (CRACK!), and some pecans. heaven!

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

sugar free choc syrup huh cajun? will have to chk that out.. also trying to come up with a lean bulk plan i think.. am considering using the UD2.0 or maybe the idea of it with bulking in mind.. thinking i mite run 50%maintenance 3.5 days have the refeed and then run maybe 3500cals the other 2days to see how i fare.. mite even bump up to 4000 the other 2 days.. depending how i do with 3500.. unsure of the results but think itd be a fun experiment.. so basically my diet would look like this:

day1: 1400cals
day2: 1400cals
day3: 1400cals
day4: (am) 1000cals (pm)start carb load @300g carbs plus 60g protein (about 2500cals total)
day5: 5000cals
day6: 3500cals
day7: 3500cals

would total @18,700cals for the week which is 2671cals per day avg.. the only other thing would be workout structure.. prob follow ud2 workout structure with depletion day 1,2 and then med weight day 4(pm), heavy low rep day 6.. all total body and i mite try to incorporate some of the HST i read about.. totally experimental i have no idea what would happen! LOL which makes it fun!

based on avg daily cals looks like weekly id be around maintenance.. what u guys think?