mockery's Training and Diet Log

[mockery]

Prami log UPDATE

splitting the dosages up 0.25ml x 2, 8 hours apart.

morning dose actually knocks me out in about 6 minutes of ingesting the liquid, i mean i have insomnia and anxiety and falling asleep is hard, this was like BAM YOU:RE GOING TO BED DICKHEAD NOW!! Evening dose... is ok for the most part, Night and day difference in sides with teh split dose and the 0.5ml at once.

[mockery]

Since baking has been all the rave lately, figured id share mine. i have more or less taken my two shakes i have and 1 meal of cottage cheese, egg whites and almonds. Now packed it into 12 palmed size muffins, for on the go simplicity...

The macros for each blueberry almond muffin is

9.5 P

8.5 C

3.1 F

with 102 carbs in 12 of these bad boys. i have hit my carb macros for the day more or less as i target 150g carbs, i get 12g more from Greens supplement powder, and the other 36g from multi servings of broccoli and flax seed/natty PB.

[RaginCajun]

Since baking has been all the rave lately, figured id share mine. i have more or less taken my two shakes i have and 1 meal of cottage cheese, egg whites and almonds. Now packed it into 12 palmed size muffins, for on the go simplicity...

The macros for each blueberry almond muffin is

9.5 P

8.5 C

3.1 F

with 102 carbs in 12 of these bad boys. i have hit my carb macros for the day more or less as i target 150g carbs, i get 12g more from Greens supplement powder, and the other 36g from multi servings of broccoli and flax seed/natty PB.

did you post a recipe of this?

looks tasty!

i need to spend more time in the kitchen!

[mockery]

did you post a recipe of this?

looks tasty!

i need to spend more time in the kitchen!

nah., i just uploaded it here for me to keep track of everything for myself in one place.

[Gioz]

Gooood!!!!

[mockery]

Prami log UPDATE

splitting the dosages up 0.25ml x 2, 8 hours apart still seems to do the trick, sweating like a mofu last night and kind of a restless sleep for 8-9 hours will see with that length of sleep if this morning dose after fasted cardio will knock me out.

[mockery]

looks like i will be skipping low carb diet till the new year. help put on the final 6 lbs, gonna have to eat to grow. will start small carb source every meal and monitor how i g0.

[mockery]

Prami log UPDATE

slept for 7 hours last night pretty much straight through, cept i had to pee 3 times wich is normaly maybe once. these split dosages seem to still be holding up, keeping in mind the 8 hour half life.

[mockery]

dropping protein intake till new year, perogies and white rice and high carb intake to replace macros.

[mockery]

getting back into diet phase, doing about 200p 160 carbs and 70ish fats. will start weighing everything and set up a new plan with in the next week, stay tuned.

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

Howd ur cycle turn out mock? Didnt realize u were on..

[mockery]

yeah everything happened as planned, body weight didnt shift really, lost a bit more fat and am still lifting 4 weeks out what i was lifting on the tren, all and all the 8 week body recomp turned out nice.

i cycle differently then most, and i will never bulk, for me and me alone bulking is the stupidest thing i could do,

the only downside to the cycle is i was eating around 700 calories less then what i should have been cause or some personal reasons and ran into some $$ issues. so i could have probaly got another 3 lbs out of it but im really happy with the out come.

last night before bed i seen the veins in my inner quad, the one that goes through the knee and some calv i am happy about getting to this leaness but also looking into if its a problem since i eat such a small amount above maintenance for the slower body recomp. Strength is still going up as i get leaner. All on par with what lyle talks about with a proper diet.

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

good deal..

[mockery]

moved out of the country two weeks ago, so just getting use to finding the best deals for my diet. This is what Ive been eating for the past week and will continue to do so, Ive been eating fast food on my refeed days, but that will stop and be replaced with rice, other better carbs

160g oat bran - instead of oats, easier to add to a shake or to yogurt with out a blender, less carbs and more protein then rolled oats

20g flax seed

70g blueberries

20 almonds

800g meat protein

500g brocolli

250g fat free Greek yogurt

250g fat reduced 97% blah blah cottage cheese

1 scoop powered greens

1 scoop plain whey powder, 25g p 0c 0f

4 whole x-large eggs

Too lazy to figure out the macros right now, but thats what i eat. ill have to figure macros over the next week, unless i wake up tomorrow and someone has magicly done it for me. lol

Going in for my dexter scan, ( body pod ) later this week or the following week.

[mockery]

Guessing that's about 2800 (will be higher on learn beef/mince days instead of chicken breast cause of higher animal fat intake.)

370 protein
80 fat
160 carbs - will increase blueberries maybe so i can peak out at 180g carbs

[mockery]

been craving carbs last two weeks, like breads... may increase carb load a bit and see how i go.

[mockery]

Had sub way, shits as gross as McDonald's now, blah.

adding 50g per meal of quinoa to help with hunger pains.

and learned it only takes 3 nights of eating ben n jerrys before abs start to hide. good to know for the future haha

STrength is as good as when i was on tren and holding and now starting to progress forward after being off 6 weeks. Very happy about this. But feel from lack of sleep central nervous system isn't recovering

Changes this week in italics below.

160g oat bran - instead of oats, easier to add to a shake or to yogurt with out a blender, less carbs and more protein then rolled oats

20g flax seed

70g blueberries

30 almonds

800g meat protein

500g broccoli

250g fat free Greek yogurt

250g fat reduced 97% blah blah cottage cheese

1 scoop powered greens

1 scoop plain whey powder, 25g p 0c 0f

4 whole x-large eggs

200g cooked quinoa

[CookiesNCream]

Had sub way, shits as gross as McDonald's now, blah.

adding 50g per meal of quinoa to help with hunger pains.

and learned it only takes 3 nights of eating ben n jerrys before abs start to hide. good to know for the future haha

STrength is as good as when i was on tren and holding and now starting to progress forward after being off 6 weeks. Very happy about this. But feel from lack of sleep central nervous system isn't recovering

Changes this week in italics below.

Ben & Jerry's!! Yum! What flavor? I will live vicariously through you while I am choking down my egg whites haha. Looks like you got your abs back though ;-)

[mockery]

Ben & Jerry's!! Yum! What flavor? I will live vicariously through you while I am choking down my egg whites haha. Looks like you got your abs back though ;-)

maple tree hugger!, phish food and cookie dough is what i usually cycle.

[mockery]

All you can eat pizza hut tonight for my bday dinner. Gonna hate myself for teh rest of teh week after this one lol.

[mockery]

Getting ready to help a mate shred his baby fat, so will be training with him for 10 weeks, running a carb cycling diet and adjacent work out routine. Will post shortly all info and try and get some pics up.

[mockery]

body pod scan today

lbm is at 73.3 kgs

bf 11.6%

got some work ahead of me !

[mockery]

«« TOTAL BODY COMPOSITION SCAN RESULTS SUMMARY»»

Re:MOCKERY

• Total body bone mineral density: 1.240 g.cm^-2 (normal)

• Total percent body fat: 11.6 % (recommended limits¹ 8% – 20%)

• Central abdominal fat (sub-region R1): 0.326 kg – Low risk²

• Resting Metabolic Rate: 2180 kcal/day

Suggested calorie intake to maintain ideal weight based on RMR

Protein (g)		Carbohydrate (g)		Fat (g)		Kcal/Day
175		256		83		2500

Note: Total Fat is; 1/3 saturated fats (animal and dairy) and 2/3 monounsaturated fats (Omega 3: olive oil, nuts, avocado, flaxseed/fish oil etc). A great free resource to help manage your macronutrients is found at www.calorieking.com.au

Minimum Structured Exercise Energy Expenditure Target 1800 Kcal/week


Comments:

Name: mockery	Sex: Male
Patient ID:
DOB: 23 January 1979				Age: 34
Referring Physician:
	Scan Information:
	Scan Date:	18	February 2013	ID: A0218130A
	Scan Type:	a Whole Body
	Analysis:	18	February 2013 13:36 Version 13.3
	Comment:

	DXA Results Summary:
	Region	Area	BMC	BMD
		(cm²)	(g)	(g/cm²)
	L Arm	258.13	224.98	0.872
	R Arm	259.32	237.19	0.915
	L Ribs	159.58	123.17	0.772
	R Ribs	172.75	122.20	0.707
	T Spine	173.95	152.67	0.878
	L Spine	52.26	66.82	1.278
Image not for diagnostic use	Pelvis	279.67	387.77	1.387
327 x 150	L Leg	406.54	507.55	1.248
	R Leg	406.94	513.46	1.262
	Subtotal	2169.15	2335.81	1.077
	Head	243.37	655.89	2.695
	Total	2412.52	2991.70	1.240
	Sub-	Area	BMC	BMD
	Region	(cm²)	(g)	(g/cm²)
	R1	27.93	38.21	1.368
	Net	27.93	38.21	1.368
	TBAR1209

T-score vs. White Male; Z-score vs. White Male. Source:2008 NHANES White Male

							World Health Organization Body Mass Index Classification
							BMI =		WHO Classification
Images not for diagnostic use							BMI has some limitations and an actual diagnosis of overweight or obesity should be made
							by a health professional. Obesity is associated with heart disease, certain types of cancer,
							type 2 diabetes, and other health risks. The higher a person's BMI is above 25, the greater
Fat			Lean		Bone		their weight-related risks.
Body Composition Results							Adipose Indices
Region	Fat	Lean+	Total	% Fat	%Fat Percentile			Measure	Result	Percentile
Mass (g)		BMC (g)	Mass (g)		YN	AM			YN	AM
L Arm	536	5286	5822	9.21				Total Body % Fat	11.6
R Arm	549	5384	5933	9.25				Fat Mass/Height² (kg/m²)
Trunk	3719	35811	39530	9.41				Android/Gynoid Ratio	0.92
L Leg	2044	12700	14745	13.9				% Fat Trunk/% Fat Legs	0.67
R Leg	2131	12766	14897	14.3				Trunk/Limb Fat Mass Ratio	0.71
Subtotal	8979	71948	80927	11.1
Head	1083	4432	5515	19.6			Lean + BMC Indices
Total	10063	76380	86443	11.6
			Measure	Result	Percentile
Android (A)	699	4955	5653	12.4
				YN	AM
Gynoid (G)	1845	11876	13722	13.4				(Lean + BMC)/Height² (kg/m²)
Scan Date:	18 February 2013			ID: A0218130A				Appen. (Lean + BMC)/Height² (kg/m²)
Scan Type:	a Whole Body
				YN = Young Normal
Analysis:	18 February 2013 13:36 Version 13.3
Comment:							AM = Age Matched

TBAR1209

Name: mockery		Sex: Male
Patient ID:
DOB: 23 January 1979					Age: 34
		Scan Information:
		Scan Date:	18	February 2013	ID: A0218130A
		Scan Type:	a Whole Body
		Analysis:	18	February 2013 13:36 Version 13.3
		Comment:

DXA Results Summary:

Region	BMC	Fat	Lean	Lean+	Total Mass	% Fat
	(g)	Mass (g)	Mass (g)	BMC (g)	Mass (g)
L Arm	224.98	536.1	5061.3	5286.3	5822.4	9.2
R Arm	237.19	548.9	5146.8	5384.0	5932.9	9.3
Trunk	852.62	3719.0	34958.6	35811.2	39530.3	9.4
L Leg	507.55	2044.3	12192.8	12700.4	14744.7	13.9
R Leg	513.46	2130.9	12252.6	12766.1	14897.0	14.3
Subtotal	2335.81	8979.2	69612.2	71948.0	80927.2	11.1
Head	655.89	1083.4	3776.1	4432.0	5515.5	19.6
Total	2991.70	10062.6	73388.3	76380.0	86442.7	11.6
Sub-	BMC	Fat	Lean	Lean+	Total Mass	% Fat
Region	(g)	Mass (g)	Mass (g)	BMC (g)	Mass (g)
R1	38.21	326.7	2914.6	2952.8	3279.4	10.0
Net	38.21	326.7	2914.6	2952.8	3279.4	10.0
TBAR1209

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

so u got a dxa scan? how much? how long?

11.3 is not bad

[mockery]

so u got a dxa scan? how much? how long?

11.3 is not bad

85 with out consult after or 150 with consult with a dr after.

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

85 with out consult after or 150 with consult with a dr after.

gotcha.. 85 seems like a no brainer unless u subscribe to doctors all of a sudden being bodybuilding experts

[mockery]

gotcha.. 85 seems like a no brainer unless u subscribe to doctors all of a sudden being bodybuilding experts

yeah, this is the case !! test takes maybe 10-20 minutes. they quickly talk about bone marrow and bone density

[mockery]

Sad seeing im only like 161lbs lbm, i was estimating everything at 169lbs lbm. So i wasn't far off, gonna play with diet this week, wanna gain another 20lbs LBM, inc 7 year goal !! haha

[mockery]

7 day static deconditioning. , back at the weights on Monday.

[< <Samson> >]

Do you have a current pic? I always try to put true Bf% along with a pic for reference.

[mockery]

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Shake
Lowan - Natural Oat Bran, 100 g	385	52g	10g	15g	0mg	5mg	2g	13g
Melrose - Organic Golden Flax Meal, 10 g	33	1g	1g	4g	0mg	3mg	0g	3g
Creative Gourmet - Fresh Frozen Blueberries, 100 g	53	12g	0g	1g	0mg	0mg	11g	2g
Generic - 10 Raw Almonds , 20 almonds	138	5g	12g	5g	0mg	0mg	1g	3g
Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g	110	3g	2g	20g	65mg	100mg	2g	1g
Sog - 3 - Food Supplement, 10 grams	164	9g	1g	1g	0mg	74mg	1g	1g
Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g	138	8g	3g	19g	0mg	204mg	5g	0g
TOTAL:	1,021	90g	29g	65g	65mg	386mg	22g	23g

[mockery]

February 22, 2013

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Lowan - Natural Oat Bran, 100 g	385	52g	10g	15g	0mg	5mg	2g	13g
Melrose - Organic Golden Flax Meal, 10 g	33	1g	1g	4g	0mg	3mg	0g	3g
Creative Gourmet - Fresh Frozen Blueberries, 100 g	53	12g	0g	1g	0mg	0mg	11g	2g
Generic - 10 Raw Almonds , 20 almonds	138	5g	12g	5g	0mg	0mg	1g	3g
Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g	110	3g	2g	20g	65mg	100mg	2g	1g
Sog - 3 - Food Supplement, 10 grams	164	9g	1g	1g	0mg	74mg	1g	1g
Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g	138	8g	3g	19g	0mg	204mg	5g	0g
Lunch
Dairy Farmers - 97% Fat Free Cottage Cheese, 1 container	232	11g	6g	31g	0mg	482mg	11g	0g
Dinner
Birds Eye - Lemon and Parsley Steamed Fish Fillet, 360 g	334	5g	10g	44g	0mg	1,152mg	0g	0g
Birds Eye - Garlic & Spring Onion Steamed Fish Fillet, 360 g (1 fillet)	334	6g	10g	44g	0mg	810mg	0g	0g
Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.)	125	6g	1g	17g	0mg	86mg	6g	0g
Snacks
Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g	110	3g	2g	20g	65mg	100mg	2g	1g
Generic - 1 Large Hardboiled Egg, 6 Large	468	3g	32g	38g	0mg	0mg	0g	0g
TOTAL:	2,624	124g	90g	259g	130mg	3,016mg	41g	24g

[mockery]

Hrmm never notice this before, apparently my frozen veggies have no nutritional value for carbs and fibre?

Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.)

125

6g

1g

17g

0mg

86mg

6g

0g

[mockery]

Mockery 2.0 time to get serious again.

Diet

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Lowan - Natural Oat Bran, 100 g	385	52g	10g	15g	0mg	5mg	2g	13g
Melrose - Organic Golden Flax Meal, 10 g	33	1g	1g	4g	0mg	3mg	0g	3g
Creative Gourmet - Fresh Frozen Blueberries, 100 g	53	12g	0g	1g	0mg	0mg	11g	2g
Generic - 10 Raw Almonds , 20 almonds	138	5g	12g	5g	0mg	0mg	1g	3g
Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g	110	3g	2g	20g	65mg	100mg	2g	1g
Sog - 3 - Food Supplement, 10 grams	164	9g	1g	1g	0mg	74mg	1g	1g
Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g	138	8g	3g	19g	0mg	204mg	5g	0g
Lunch
Dairy Farmers - 97% Fat Free Cottage Cheese, 1 container	232	11g	6g	31g	0mg	482mg	11g	0g
Dinner
Birds Eye - Lemon and Parsley Steamed Fish Fillet, 360 g	334	5g	10g	44g	0mg	1,152mg	0g	0g
Birds Eye - Garlic & Spring Onion Steamed Fish Fillet, 360 g (1 fillet)	334	6g	10g	44g	0mg	810mg	0g	0g
Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.)	125	6g	1g	17g	0mg	86mg	6g	0g
Snacks
Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g	110	3g	2g	20g	65mg	100mg	2g	1g
Extra's *6 inch subway sub, double meat. Turkey and ham. **2 muscle max protein cookies *** various braised meats 200g approx. **** 200g fat free Greek yogurt, 50g frozen blue berries, and 10g Powder Greens.	?
TOTAL: (before extras)	2,624	124g	90g	259g	130mg	3,016mg	41g	24g

Training split

AM : 90 minutes chest/shoulder/tri's
PM : 30 minute abdominal Circuit.

[mockery]

Update:

So in 8 months i have gained 5lbs lbm, lost 9lbs of body weight.

[mockery]

as you can see here The general health info given from a DXA scan, and a bit easier to understand when its not a copy and paste wall of text.

[GirlyGymRat]

<img src="http://forums.steroid.com/attachment.php?attachmentid=134050"/><img src="http://forums.steroid.com/attachment.php?attachmentid=134051"/><img src="http://forums.steroid.com/attachment.php?attachmentid=134052"/><img src="http://forums.steroid.com/attachment.php?attachmentid=134053"/>

as you can see here The general health info given from a DXA scan, and a bit easier to understand when its not a copy and paste wall of text.

Thx for posting your scans. Very interesting. Like difference between right and left leg. Looks like u are lying down for this test from the X-ray. A lot of guys would like to have your results!

[mockery]

Thx for posting your scans. Very interesting. Like difference between right and left leg. Looks like u are lying down for this test from the X-ray. A lot of guys would like to have your results!

Yes, it is a lay down scan.

[mockery]

yesterday

Training split

AM : 90 minutes back/forearms/biceps
PM : 30 minute abdominal Circuit.

today

Off:

[mockery]

Oh uh i have a new weakness. i think i will live off a box a day and see how i go