16 week PCT/SuperSupplement/Maintain Log

[bigslick7878]

This is a continuation of my other thread here.

http://forums.steroid.com/showthread...2-week-off-log

So basically been on PCT for 2 weeks now and a bunch of supplementation to go along with it. Here is the list with amounts....

Pre/Near the end of workout on empty stomach

Kre Alk Creatine -4.5 grams
Gluta-Lyn ----- 3.0 grams
Glutamine ----- 7.0 grams
BCAA -----------8.0 grams (plus 10g after long cardio sessions)
Beta Alanine---- 3.0 grams
Arginine HCL ----5.0 grams
Ornithine -------3.0 grams
Carnitine--------2.0 grams
ALA ------------1.2 grams
Lysine----------2.0 grams
Arginine AKG----4.0 grams

With food

Green tea Extract ---1.2 grams
Omega 3-6-9------- 8.0 grams
Cayenne Pepper---- 2.0 grams
Multivitamin--------- ??

Now my goal for the next 4 months is to maintain exactly where I am now with two numbers in mind, weight and waist size. If I can do that over 4 months through a long, hard, less active winter I will be where I want for cutting cycle number two in March.

I have tracked all my activity/food over the last 2 weeks and will track it throughout, but I have a pretty good idea where I need to be at to maintain. I started and ended the first 2 weeks exactly the same, and with the formula I came up with the numbers for both weeks were almost identical average wise.

Basically it is like this.....

I get cardio in a few different ways, either spinning on the stationary bike, walking the dog or from work moving around all day or weights. The stationary bike tells me when I am done how many calories burned, so I take that and any additional mileage I rack up and then deduct it from my average daily calories to see where my maintenance falls at exactly. I use 100 calories per mile (it is a slow pace usually with the dog/working) for the other cardio. For the weights 1 calorie per minute lifting.

So basically I was right at 2700 a day with all the deductions for activity. I averaged about 2950 calories taken in, with about 250 in activity deductions and stayed exactly the same numbers over a 2 week period.

Here are my current stats and a general overview of what I am doing....

5'10
190lb
14% Bodyfat
Weights avg. 5 days week @35min each
Cardio avg. 5 days week 50 min each
Other cardio avg - 4 miles week

Now my TDEE for the "light exercise" category is 2418, for "moderately active" it comes in at 2726. I think I can reasonably say that with working out 5 days a week at 35 per, cardio 5 x 50 min and 4 miles of other cardio a week, that puts someone in the middle of the range for an accurate TDEE. With my avg coming in right around 2750 it fits perfectly, and would not be in a highly active category like a lot of people would think.

My strength has not dropped at all in most areas, kind of surprised about that. Hopefully I can keep that up. I will update this at least once a week to see where I am at and if I can keep on track.

[bigslick7878]

Another week down, and I think that stuff is finally clearing my system. I am down to 187 and to waist is not shrinking at all. Strength is still pretty close to what it was, and my cardio is way down. Only 170 min this week when I was doing around 260 or so and maintaining weight easy. Depending on where I go over the next week will determine how much cardio I will be doing, I want to do more but not on anything the weight just peels off like nothing. I almost feel like I am being lazy but I have to get it in my head I can't go anywhere close to as hard as I was going on cycle.

13 more weeks.

[bigslick7878]

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