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dxiw
01-13-2008, 08:00 AM
Preface: I used to powerlift in high school and was 220 at about 15% bodyfat when I stopped. I went to college, spent 4 years drinking beer and eating pizza, and became 240 at about 20-25% bodyfat.

Goal:I would like to reach 198lb at an ideal bodyfat of 8-10%. My timeline is flexible, but my goal is pretty firm. After I reach 198, I want to switch my diet to maintenance and focus on strength so that towards the summer I can enter a PL meet in the 198 class.

Workout: I'm using the updated WBB routine, which is 2 days on/1 day off. I'm not posting workout details in this journal as it is diet centric. The workout can be found at http://www.wannabebig.com/article.php?articleid=314. I modified the routine in that the first 2day workout is compound exercise focused, and the second is isolation focused. That is on Fridays, I replaced all exercises with three types of curls, extensions and raises to target biceps, triceps and delts in isolation. This is not really for power but more to ensure symmetry and attention to detail (making sure I'm hitting all the different little muscles properly)..

The 42 pound weight loss challenge

The Plan:
8-10 weeks of Liquid Diet at 1000-1500kcal deficit
2-3 weeks of slowly replacing shakes with real food and building calories upto maintenance

Liquid Diet
9AM Meal 1:
Workout Day: 3 scoops Opticen, 2 cups milk, multivitamin, 1 cup coffee, 1tb flax seed oil
Rest Day: 2 scoops Opticen, (same)
12PM Meal 2:
Workout Day: 2 scoops Nitrean, handful broccoli, 1tb flax seed oil
Rest Day: 2 scoops Nitrean, handful broccoli, 1tb flax seed oil
3PM Meal 3:
Workout Day: 2 scoops Nitrean, 1tb flax seed oil
Rest Day: 2 scoops Nitrean, 1tb flax seed oil
6PM Meal 4:
Workout Day: 3 scoops Opticen
Rest Day: 2 scoops Nitrean, handful of carrots
9PM Meal 5:
Workout Day: Medium Avocado or Ĺ cup nuts
Rest Day: Medium Avocado or Ĺ cup nuts
12AM Meal 6:
Workout Day: 2 scoops of Nitrean
Rest Day: 1 scoop of Nitrean
Fluids:
Workout Day: 1.5-2 Gallon Water/Green Tea
Rest Day: 1-1.5 Gallon Water/Green Tea
Total:
Workout Day: 2100-2300 calories, approx: 80g fat 90g carbohydrate 265g protein
Rest Day: 1800-2000 calories, approx: 75g fat 65g carbohydrate 225g protein


Chapter 1: The Warm-up

Monday, 01/07/08, 240.0lb
Seaweed salad, whey shake, also ate a chicken Caesar salad with some diet green tea and a yogurt for lunch, snacked with a banana, carrots and an apple. A couple sips of Coca-Cola (very bad!!!)

Tuesday, 01/08/08, 237.1lb
Carrots, some guacamole, protein shake x3, spinach/turkey/swiss wrap, chicken sandwich, small greek salad, vitamin, 1 beer, 1 laverdes wrap chix bbq, 400mg ibuprofen (soreness in legs was brutal today). 1 beer before bed.

Wednesday, 01/09/08, 235.4lb
Small breakfast burrito with sausage and a touch of rice/beans, 1 piece of gefilte fish with some chopped beats, wheat wrap with chicken, lettuce and tomato, diet root beer, 3 cups of tea and a cup of coffee, laverdes chix parm wrap, nitrean shake before bed .
All of my new supplements arrived today. Tomorrow the fun begins!

Chapter 2: The Fun Part


Thursday, 01/10/08, 234.4lb
11AM: 3 scoops of Opticen, 2 cups fat-free milk, 1 cup coffee, 1 vitamin, 1tb flax;
1:30PM: 3 scoops of Opticen in water
4:00PM: 3 scoops of Opticen in water w/2tb flax
6:45PM: 2 scoops of Nitrean in water
8:30PM: Ĺ cup cashews; 3 slices of herb turkey
12:00AM: a few carrots (to kill hunger , 1 scoop of Nitrean
2270kcal 78g fat 124g carbohydrate 268g protein

Friday, 01/11/08, 231.4lb
10:45AM: 3 scoops of Opticen, 2 cups fat-free milk, 1 cup coffee, 1 vitamin, 1tb flax
1:45PM: 2 scoops of Nitrean, 1tb flax
3:00PM: 2 scoops of Nitrean, 1tb flax
5:45PM: 3 scoops of Opticen, some carrots
8:00PM: Ĺ cup cashews, 1 red bull sugar free (big mistake Ė got insanely hungry after this)
11:00PM: 2 scoops of Nitrean
2227kcal 79g fat 105g carbohydrate 274g protein

Saturday, 01/12/08, 229.8lb
12:30PM: 2 scoops of Opticen, 2 cups fat-free milk, 1 cup coffee, 1 vitamin, 1tb flax
2:30 PM: 2 scoops of Nitrean, 1tb flax
4:45 PM: 2 scoops of Nitrean, 1tb flax, handful of broccoli
7:00 PM: 1 scoop of Nitrean, Ĺ med avocado, 3 thin slices of herb turkey (deli)
9:30 PM: 1 package of salmon (bad choice=>high sodium), ľ cup cashews
11:00 PM: 1 scoop of Nitrean
1977kcal 81g fat 68g carbohydrate 244g protein

dxiw
01-13-2008, 08:03 AM
Sunday, 01/13/08, 230.0lb
Eh, looking a little puffy and the weight increase probably from that damn high sodium salmon crap I ate last night.. boo

Today I finally got my scale so I could measure foods accurately (for example, nuts down to the gram as opposed to in a cup). I estimate that my previous calorie counts may have been 10-50 kcal off or so. Todayís weights will be dead on.

9:00 AM: 2 scoops of Opticen, 2 cups fat-free milk, 1 cup coffee, 1 vitamin, 1tb flax
12:15 PM: 2 scoops of Nitrean, 1tb flax
3:30 PM: 2 scoops of Nitrean, 1tb flax, handful of broccoli
6:00 PM: 8oz of Roasted Turkey, handful of carrots dipped in 12g of guacamole
8:00 PM: 35 grams of cashews, 3 grams of peanuts
11:00 PM: 1 scoop of Nitrean in water
2021.9kcal 82.5g fat 70.2g carbohydrate 249.5g protein

borracho
01-13-2008, 08:21 AM
GL with the goal buddy...I wish I had the dedication to go on a liquid diet as I am sure I would get to where I want much quicker, but, I guess what ever works

dxiw
01-13-2008, 07:36 PM
I'm going to test a modified workout day diet.. more carbs in the morning, more fat at night, protein more constant, and better kills my night hunger. Also the carb and protein cycling throughout the week should help with metabolism not getting too adjusted and energy levels.

Monday / Thursday
Meal 1: 3 scoops Opticen, 1tb flax, 2 cups milk
Meal 2: 2 scoops Nitrean, carrots, broccoli
Meal 3: 2 scoops Nitrean, carrots
Meal 4: 3 scoops Opticen
Meal 5: 1 avocado, 1oz peanuts, 4oz turkey
Meal 6: 1 scoop Nitrean, 1oz cashews
2273.7kcal 77.7g fat 102g carb 291.7g protein

I figured since its brutal leg day I will up the protein and water intake a bit...

Also, for off days, I figured we can drop the cals some and eliminate the PW meal:

Wednesday / Saturday / Sunday
Meal 1: 2 scoops Opticen, 1tb flax, 1 cup milk
Meal 2: 2 scoops Nitrean, carrots, broccoli, 1tb flax
Meal 3: 2 scoops Nitrean, carrots, 1tb flax
Meal 4: 1oz peanuts, 4oz turkey
Meal 5: 2 scoops Nitrean, 1oz cashews
1883kcal 79.5g fat 58.7f carb 233.3g protein

Tuesday / Friday
Meal 1: 3 scoops Opticen, 2 cups milk, 1tb flax
Meal 2: 2 scoops Nitrean, handful broccoli, 1tb flax
Meal 3: 2 scoops Nitrean, 1tb flax
Meal 4: 3 scoops Opticen
Meal 5: Medium Avocado
Meal 6: 2 scoops of Nitrean
2143.1kcal 76.4g fat 95.0g carb 267.0g protein

Killa Kurt
01-13-2008, 07:41 PM
If anyone starts a 42 lb weight gain challenge, i'll enter that. Goodluck.

dxiw
01-13-2008, 07:47 PM
haha soon enough =D

dxiw
01-14-2008, 07:37 AM
Monday, 01/14/08, 229.4lb

I think I got a mild cold from one of my friends, my sinuses are all blocked up and I have a headache. I took some decongestant and Tylenol, feeling a lot better. I couldnít sleep much though, itís now 7:00 AM.

Bought some Zinc/B-6, Vitamin C and Glutamine today.

7:30 AM: 1 multivitamin, 1 cup of coffee, 500mg vitamin c
9:15 AM: 3 scoops of Opticen, 1tb flax, 2 cups milk
11:45 AM: 2 scoops of Nitrean, handful of carrots
2:30 PM: 2 scoops of Nitrean, 500mg Vitamin C w/ 300mg Echinacea
7:45 PM: 3 scoops of Opticen, 2g glutamine
9:00 PM: 1 avocado, 1oz peanuts, 4oz turkey
10:30 PM: 1 scoop of Nitrean, cashews, 2g glutamine, zinc/B6 dose

As a side note, I did squat 275x6 ATF today...

dxiw
01-15-2008, 04:13 PM
Update: Diagnosed with pneumonia, taking meds, no more lifting this week... will continue to log bodyweight.. lost appetite

dxiw
01-16-2008, 08:34 AM
Feeling better today (prob the meds)... going to follow the diet.. update to be posted later today

dxiw
01-16-2008, 10:23 PM
Tuesday, 01/15/08, 228.1lb

Iím feeling very sick this morning. Iím going to drink a lot of water and not liftÖ

8:30 AM: 1 multivitamin, 1 cup of coffee, 500mg vitamin c
10:00 AM: 3 scoops of Opticen, 1tb flax, 2 cups milk
2:30 PM: 2 scoops of Nitrean, 1tb flax, handful of carrots
9:00 PM: Sub Sandwich with turkey, swiss and spinach
11:00 PM: Ĺ chicken wrap with lettuce, tomato, mushroom

dxiw
01-16-2008, 10:24 PM
Wednesday, 01/16/08, 227.9lb

I think I either have a bad cold or walking pneumonia (two of my friends have it and we live together)Ö No lifting today either. I tried to be more strict today. I started on antibiotics and Iím feeling a lot better. My ETS shipment also got in today and I picked up some Thermoburst at GNC for what itís worth.

Hereís today diet (Iím dropping the times, just doing meal 1,2,3..etc):

Meal 1: 3 scoops of Opticen, 2 cups of Milk, 1tb flax, 1 multivitamin, 1 cup of coffee, 1 500mg vitamin C
Meal 2: 2 scoops of Nitrean, 1tb flax
Meal 3: 1 IsoPure bottled drink (0f/0c/40p)
Meal 4: Ĺ wrap with chicken, lettuce, mushroom, tomato
Meal 5: 1 wrap with turkey, tomato, spinach, mushroom

I would also like to implement the following supplement schedule:

Morning: multivitamin, ThermoBurst (1 pill), ETS, 500mg Vit C (just while sick)
Pre-Workout: ThermoBurst
Bedtime: ETS, fish Oil Caps

dxiw
01-18-2008, 11:13 AM
Thursday, 01/17/08, 227.6lb

Morning: Cup of coffee, vitamin C supplement, multivitamin, chicken wrap with spinach, mushroom, tomato
Lunch: 3 scoops of Opticen in 2 cups milk, 1tb flax
Snack: slice of fiber bread
Dinner: Low-carb wrap with turkey, sautťed mushroom and tomato
Late night snack: chamomile milk tea, slice of fiber bread (1g net carb, 4 calories), Nitrean shake

dxiw
01-19-2008, 12:59 PM
Friday, 01/18/08, 226.4lb


Still feeling like ****. My body looks deflated in the mirror. I desperately want to hit the gym but canít. Even walking up a flight on stairs is taxing.

1:30 PM: 3 scoops of Opticen, 2 cups milk, 2 cups coffee, 1 multivitamin, 500 Vitamin C with Echinacea
3:00 PM: 2 scoops of Nitrean
7:00 PM: Thai restaurant -> no carbs, just ordered a huge plate of lean meat (Iíd say 100-130 grams protein)
2:00 AM: 2 scoop of Nitrean, 30mg Zinc, 2 cups Chamomile milk tea

dxiw
01-19-2008, 01:02 PM
Saturday, 01/19/08, 224.7lb

So today I am two weeks in. It looks like Iíve lost 15.3 pounds to date. Iím sure a lot of that is water and some is muscle from being sick, but hey, Iím looking a lot better in the mirror (still pretty deflated). Also, for the nonbelievers (it is a lot of weight in a short period of time), these two weeks are the first time I have hit the gym in months/years and eaten responsibly - I was eating mcdonalds, wendys, pizza, takeout chinese multiple times a day every day before. I think the simple reduction in salt lowered me 5lb of water weight.

Today Iím going to attempt to get the diet perfect as Iím starting to feel betterÖ(still sick though and I have 1 more day on my antibiotic, hopefully I can hit the gym on Monday). Played the new Call of Duty all night last night, just woke up at 2:30 PM.. Iím feeling completely out of track. *slaps self in face*
3:00 PM: 3 scoops of Opticen, 2 cups milk, 2 cups coffee, 1 multivitamin, 500mg Vit C w/Echinacea

WBBIRL
01-19-2008, 01:11 PM
Thats a ton of weight to drop in 12 days, but your right up to 10 pounds of it could be water and a little bit of muscle.

You've got it going nicely, diet looks good just hit the weights and stay consistent.

dxiw
01-20-2008, 11:09 PM
Sunday, 01/20/08, 224.3lb

10:00 AM: 1 chicken/swiss wrap, 1 cup coffee, 1 multivitamin, 500mg vitamin C
1:30 PM: 2 scoops of Opticen, 2 cups milk, 2 tbsp flax (accidently overpoured.. a lot lol)
5:30 PM: 2 sticks of chicken teriyaki, 2 breaded chicken breasts, 1 wonton soup (chinese restaurant)
11:00 PM: 1 breaded chicken breast (leftovers)
1:00 AM: 2 scoops of Nitrean, chamomile tea
All Iím going to say is ď****.. I really cheated today.Ē Tomorrow Iím going to kick myself in the balls everytime I even consider anything but Nitrean lol.

dxiw
01-22-2008, 03:31 PM
Monday, 01/21/08, ?

Went snowboarding all day today. Feeling a lot better, not really sick anymore. Had a morning Opticen shake and then two wrap for dinner.. eh diet sucked AGAIN!!! ****!!!!

dxiw
01-22-2008, 10:29 PM
Tuesday, 01/22/08, 224.8lb

Today Iím going to be strict. Iím really tired of being a fat piece of ****. No more cheating.. argh.

Did a good compound upper body workout today (bench press BB&DB, rows BB&DB, pulldowns, military press DB&BB, flies, shrugs, cable rows)Ö strength felt really weak (bench best set was 250x2, blah), but I got a nice pump and it felt great to be back in the gym.

11:45 AM: 3 scoops of Opticen, 1tb flax, 2 cups milk, 1 cup coffee, 1xmulti, 4xETS, 2xThermoburst
2:45 PM: 2 scoops of Nitrean, 1tb flax
5:00 PM: 2 scoops of Nitrean in VitaWater (diet),2xThermoburst
8:00 PM (post workout): 3 scoops of Opticen, 2g glutamine
10:00 PM: 3 slices of turkey in a low-carb pita with some spinach, tomato and Dijon mustard
12:00 AM: 2 scoops of Nitrean, 2oz peanuts, 4xETS

I donít really think these Thermoburst pills do anything.. I took 4 today in total and feel less energetic than normal lol. I found some Hydroxycut I had from a while back, Iím going to start taking that regularly insteadÖ

WBBIRL
01-22-2008, 11:26 PM
Don't sweat the small slip ups, you'll end up failing if you do. Your making good progress, if you do things right 80% of the time the other 20% doesn't matter.

Pace yourself and stay smart.

dxiw
01-23-2008, 10:39 AM
Wednesday, 01/23/08, 225.1lb

I woke up feeling great today. I am a little sore, but not nearly as bad as normal (yay, ETS is working!). I am a little heavier on the scale today, but for the first time since I got sick, my muscles look really full and not deflated. I actually look a lot leaner in the mirror too. I think that while I was sick I was dehydrated and my muscles were in a catabolic state, now I am back in an anabolic state.

Wow, and boy did I have surprise today! As far as I know, 1 Tbsp of oil is 14g, well when I got out my scale I had been using a ďtablespoonĒ that was only 5g. So my fat intake until now has been probably half of what I thought it was. No wonder I was losing so much mass, I probably was eating 1400-1600 kcal / day. Starting today Iím measuring the oil to the proper weight.

11:45 AM: 0.75 scoop Opticen (ran out!!), 2 scoops Nitrean, 2 cups milk, 4xETS, 1xmulti,2xhydroxycut, 14g flax oil
3:55 PM: 2 scoops of Nitrean, 2xhydroxycut, 14g flax
5:30 PM: CARDIO WORKOUT: 35 min, 1 mile fast run + 4 [0.25mi run + 0.25mi walk] intervals => 3 miles total
6:20 PM: 3 slices of turkey in a low-carb pita with some spinach, tomato and Dijon mustard
9:00 PM: wrap with turkey, spinach, tomato and mushroom; plate of steamed broccoli and carrots
11:00 PM: 2 scoops of Nitrean, 14g flax

2098.26kcal 73.9g fat 92.3g carb 266.0g protein

I also bought an Inzer bench shirt today..

WBBIRL
01-23-2008, 12:47 PM
Any reason for the flax oil over straight up fish oils?

dxiw
01-23-2008, 01:45 PM
Very similar Omega-3 content, but much better taste.

dxiw
01-23-2008, 09:16 PM
I decided that I would like to make the diet cyclically ketogenic to see if it helps. Basically, keep the same structure for Sun/Mon/Tue/Wed, and then make Thur/Fri/Sat ketogenic (lower the carbs to 10-30 grams). I plan to do this by removing opticen and veggies on those days..

dxiw
01-23-2008, 09:50 PM
My updated diet will look like this:

Sunday / Monday / Tuesday / Wednesday
Meal 1: 3 scoops Opticen, 1tb flax, 2 cups milk
Meal 2: 2 scoops Nitrean, 1tb flax
Meal 3: 2 scoops Nitrean, 1 serving of nuts
Post Workout: 3 scoops Opticen
Meal 5: Wrap/pita with turkey+veggies, 1 serving of nuts
Meal 6: 1 scoop Nitrean, 1tb flax
2182.58 83.86 101.98 254.98


Thursday / Friday / Saturday
Meal 1: 3 scoops Nitrean, 1tb flax
Meal 2: 2 scoops Nitrean, 1tb flax
Meal 3: 2 scoops Nitrean, 1tb flax
Post workout: 2 scoops Nitrean
Meal 5: Wrap/pita with turkey+veggies, 1 serving of nuts
Meal 6: 1 scoop of Nitrean
1883.5 71.5 38 272


Sunday - cardio
Monday - lifting, compound upper body, low reps heavy weight
Tuesday - lifting, compound lower body, low reps heavy weight
Wednesday - cardio
Thursday - lifting, isolation lower body, higher reps low weight
Friday - lifting, isolation upper body, higher reps low weight
Saturday - REST

dxiw
01-24-2008, 09:20 PM
Thursday, 01/24/08, 225.1lb

Woke up feeling pretty good. Soreness is a lot better than usual. I am a little disappointed to not see any loss from yesterday in weight. However, looking in the mirror, I am starting to see noticeable decreases in my waistline and my arms/shoulders/chest are starting to look better. I think I may be going through a ďrecompositionĒ haha. Today is the first day of my ketogenic part of the week. Letís see how it goes.

10:00 AM: 2 scoops of Nitrean, 14g flax, 4xETS, 2xHydroxycut, 1xmulti
5:00 PM: 3 scoops of Nitrean, 14g flax, 2xHydroxycut
7:00 PM: 3 slices of turkey in a low-carb pita with some spinach, tomato and Dijon mustard
8:30 PM: 2 scoops of Nitrean, 14g flax
11:00 PM (post workout): 2 scoops of Nitrean, 1oz cashews
1773.5kcal 69.5g fat 41g carb 246g protein

Workout (not showing progressive warm-up sets, really emphasized form todayÖ):
Deadlift 4x10,4,1,8 @ 225,315,365,275
Good Mornings 3x8 @ 95
Leg Extensions 3x8 @ 260
Leg Curl 3x8 @ 140,180,200
Calf Raise 2x8,10 @ 300

Did a little bit of posing in the gym, looking a LOT more cut than day 1. I am seeing 4 abs when I flex and good vascularity in the arms on the deadlifts..

dxiw
01-25-2008, 10:14 PM
Friday, 01/25/08, 223.3lb

11:00 AM: 2 scoops of Nitrean, 14g flax, 4xETS, 1xmulti, 2xhydroxycut
1:30 PM: 2 scoops of Nitrean, 4.7g flax + 5g fish oil
5:00 PM: 2 scoops of Nitrean, 9.3g flax, low carb pita with 3oz roast turkey, tomato, spinach, mustard
8:00 PM: 2 scoops of Nitrean, 14g flax, 1xHydroxycut
9:45 PM: 8oz chicken breast grilled and basted in olive oil, some broccoli
2075kcal 90.4g fat 35g carbohydrate 280.4g protein

Bicep/Tricep/Isolation Shoulder/Forearm workout:
2-5 sets each of standing bicep curl, incline seated bicep DB curl, standing DB bicep curl, concentration curl, cable curl, lying tricep extension, cable extension, DB standing tricep extension, forearm curl, DB forearm curl, tricep rope extension, standing shoulder side raise, shoulder front raise, bent over DB raise

dxiw
01-26-2008, 11:00 AM
Saturday, 01/26/08, 223.2lb

Wow, I donít think Iíve ever woken up this exhausted before. The low-carbs are really draining my energy Ė I love it hahaÖ Iím going to stay low carb today, but increase a little into the 50-60g range to get out of ketosis just barely.

10:30 AM: 2 scoop of Opticen, 14g flax, 4xETS, 1xmulti, 2xhydroxycut, 1xcoffee
12:45 PM: 2 scoops of Nitrean, 14g flax
3:30 PM: 1 scoop of Nitrean, low carb pita with 3oz roast turkey, tomato, spinach, mustard, 5g fish oil
6:30 PM: 2 scoops of Nitrean, 14g flax, 5g fish oil, 1xHydroxycut
9:15 PM: 2 scoops of Nitrean, 5g fish oil
12:00 AM: 2 scoops of Nitrean, 4xETS

1992.4kcal 72.8g fat 47.7g carbohydrate 286.7g protein

dxiw
01-27-2008, 09:56 PM
Sunday, 01/27/08, 222.5lb

I was on the slopes skiing today, which is why I had a huge time gap between my meals. Not fantastic, I know.

8:30 AM: 3 scoops Opticen, 14g flax, 2 cups milk, 1xmulti, 2xhydroxycut
1:00 PM: 2 scoops Opticen
8:00 PM: 6oz ground turkey, 2 slices of fat-free cheese, 1 wheat bun, 5g fish oil, 2 tablespoons of Peanut Butter
10:00 PM: 2 scoops of Nitrean, 14g flax
12:00 PM: 2 scoops of Nitrean, 14g flax

2089.9kcal 73.9g fat 93.7g carbohydrate 262.7g protein

Really did poorly today on water intake, for the first time this whole diet, I didn't get atleast my gallon. I'm pretty exhausted from 5 hours of skiing today.

dxiw
01-28-2008, 08:01 PM
Monday, 01/28/08, 222.7lb

I can definitely feel the effects of not properly taking water yesterday. Iím going to drink extra water today and Iím starting off my day with the good old milk and opticen breakfast. Also, Iíve noticed that Iíve been a little loose in documenting supplements. I have been taking 4 ETS morning and before bed daily, my multi, fish oil and hydroxycut twice to three daily every day.

9:50 AM: 2 scoops of Opticen, 2 cups of milk, 14g flax, 1xmulti, 2xhydroxycut, 4xETS
12:30 PM: 1 scoop of Nitrean, low carb pita with 3oz roast turkey, spinach, 2tb peanut butter, 1 slice fat free cheese
2:00 PM: 2 scoops of Nitrean, 5x fish oil, 2xhydroxycut
6:00 PM : 1 scoop of Nitrean
8:20 PM: 3 scoops of Opticen (post workout)
11:00 AM: 1 scoop of Nitrean, 4xETS

I think I am implementing the CKD approach to this diet with too many carbs. Iím going to stick around 100g on Sunday and Monday. All other days Iím going to stay under 30g. On the 100g days I will aim for lower fat 50-60, on the others higher fat 80-90. This way, preparing for my heavy compound days, I will have carbs and can try to be anabolic.

Squat 135x8, 225x8, 275x1, 225x6, 225x6, 250x4 Awful!
Leg Press 405x8, 495x8, 585x8, 700x5
Good Morning 95x8, 95x8 (easy as cake, did them to show the form to a friend ha ha)
Seated Calf Raise 90x8,115x8,135x8,135x8

Bought some NO2 Black (MRI), going to start a cycle tomorrowÖ really excited, stuff worked well for me in the past!

dxiw
01-29-2008, 07:33 AM
hit 220 today... here is the graph of my bodyweight:
(I will post the usual daily log tonight)

http://web.mit.edu/dxiw/Public/lost20.bmp

(Picture removed due to lack of interest)

dxiw
01-29-2008, 10:19 PM
Tuesday, 01/29/08, 220.6lb

Wow, today is looking real good! My abs are looking a lot better in the mirror too! Drinking a lot of water was keyÖ

8:30 AM: 4xNO2
9:30 AM: 2 scoops of Nitrean, 14g flax, 1xmulti, 4xETS, 2xHydroxycut, 1xNO2
1:00 PM: 2 scoops of Nitrean, 14g flax, 5xNO2
7:00 PM: 2 scoops of Nitrean, 14g flax, 2tb peanut butter
10:45 PM: 2 scoops of Nitrean, 2tb peanut butter
12:00 AM: 2 scoops of Nitrean, 4xETS

1902kcal 86g fat 26g carbohydrate 256g protein

Today was really upsetting. I had a huge project for school due, spent 12 hours staring at my computer screen. Didnít get any gym time. Luckily, the diet stayed relatively in check.

dxiw
01-30-2008, 10:50 PM
Wednesday, 01/30/08, 221.0lb

Lack of proper water intake caused some water retention yesterday. Going to try to destroy my bench in the gym todayÖ
8:45AM: 5xNO2
10:15 AM: 2 scoops of Nitrean, 2tb peanut butter, 1xmulti, 2xhydroxcut, 4xETS
11:45 AM:2 scoops of Nitrean, 14g flax oil (I think I might have taken 5g NO2 here? Not sure lol)
12:45 PM: 5xNO2
1:30 PM: 6oz turkey burger, wheat bun, 1 slice fat-free cheese, tiny bit of low-sugar ketchup, 2xhydroxycut
5:00 PM: 1 scoop Opticen, 1 scoop Nitrean, 2xhydroxycut
5:30 PM: 1tb peanut butter
7:30 PM: 2 scoops of Nitrean, 14g flax
11:00 PM: 2 scoops of Nitrean
1958kcal 65.6g fat 45.8g carbohydrate 296.3g protein

Usual low-carb weak workoutÖ This time I wanted to get a good pump going and keep my heart-rate up, so I emphasized low rest times (0:30-1:30)
Bench Press 45x6,95x6,135x4,185x4,225x4,245x3,225x4,205x4,135x8
DB Bench Press 75x4, 60x6
DB Fly 40x6,45x6,50x4,45x5,45x3
Cable Cross Fly 50x6,35x6 (just trying this out for form, not really heavy effort sets)
DB Shoulder Press 50x6, 60x4
Pulldowns 140x8,180x5,160x8,150x8,160x6,150x8
DB Row 50x8,70x6,70x6,70x6,50x8
Seated Cable Row 120x10,150x8,200x3,160x8

A lot of the dumbbell work was super-set alternating back and chestÖ

dxiw
01-31-2008, 07:59 PM
Thursday, 01/31/08, 219.8lb

10:00 AM: 5xNO2
10:30 PM: 1 scoop of Nitrean, 1 scoop of Opticen, 2tb peanut butter, 1xmulti, 4xETS, 2xhydroxycut
11:45 AM: 5xNO2
12:45 PM: 6oz Salmon, 1 low-carb pita, spinach, low-sugar ketchup
2:30 PM: 2 scoops of Nitrean, 1tb peanut butter, 2xhydroxycut
4:30 PM: 2 scoops of Nitrean, 2xhydroxycut
8:45 PM: 6.5oz chicken breast (raw weight), spinach, 2tb peanut butter
12:30 AM: 2 scoops of Nitrean, 4xETS
1989.5kcal 74.3g fat 42.8g carbohydrate 287.4g protein

dxiw
02-01-2008, 10:50 PM
Friday, 02/01/08, 219.1lb

9:45 AM: 5g AAKG
10:15 AM: 1 scoop of Nitrean, 1 scoop of Opticen, 2tb peanut butter, 1xmulti, 4xETS, 2xhydroxycut
11:45 AM: 5g AAKG
12:15 PM: 2 scoops of Nitrean
3:20 PM: 1 scoop of Opticen, 1 scoop of Nitrean, 2tb peanut butter, 2xhydroxycut, 4g l-glutamine
5:00 PM: 2 scoops of Nitrean, 14g flax
6:30 PM: 1xhydroxycut
11:00 PM: 1 low-carb pita, 8oz grilled chicken (raw weight), spinach, 1 slice fat free cheese
12:45 AM: 4xETS
1978.6kcal 80.4g fat 51.1g carbohydrate 262.6g protein
Note: spinach always refers to a handful of baby leaves, all meat weights are raw

Deadlifts 135x8, 225x6, 315x4, 365x0.5, 315x5, 315x6, 225x10
Leg Extensions 200x8, 200x7, 200x8
Leg Curl 200x8, 200x8, 200x8
Standing Calve Raise 300x10, 400x6
Seated Calve Raise 135x8, 145x6, 145x6
Good Mornings 95x8, 135x6

dxiw
02-02-2008, 09:29 PM
Saturday, 02/02/08, 218.9lb

11:00 AM: 2 scoops of Nitrean, 2tb peanut butter, 1xmulti, 4xETS, 2xhydroxycut, 5xAAKG
12:30 PM: 5xAAKG
1:00 PM: 2 scoops of Nitrean, 14g flax
4:30 PM: 1 scoop of Nitrean, 1 scoop of Opticen, 2tb peanut butter, 2xhydroxycut, 4g l-glutamine
5:30 PM: 1 Turkey hot dog
8:25 PM: 2 scoops of Nitrean, 1tb peanut butter
10:00 PM: 2 scoops of Nitrean, 1tb peanut butter
11:00 PM: 4xETS
1872.7kcal 73.6g fat 40.3g carbohydrate 262.3g protein

I have been drinking on average 4-6 cups of tea every day since January 7th. I really like the habit.
Iím going to start making my compound lifts more power oriented. From here on out, I will alternate between 5x5 and 10x2, as well as incorporate boards, my new shirt and the box squat. I also bought some Hydroxycut Hardcore. Iím going to quit the regular Hydroxycut tomorrow and start a low dose to see how I like it. Iíve read good things about the Yohimbine.
I am also completely removed AAKG from my diet. Waste of money. Period.

QuadzillaRF
02-02-2008, 10:15 PM
Nice progress. Just curious. How much do you spend on supplements and food for a week on average? If it is within my budget, I would like to try this diet.

dxiw
02-03-2008, 08:20 AM
I'm not entirely sure. I'd estimate $50-100.

dxiw
02-03-2008, 04:31 PM
Sunday, 02/03/08, 219.2lb

10:25 AM: 2 scoops of Opticen, 2tb peanut butter, 1xmulti, 4xETS, 1xHH
Cardio: 37 min run with 4 intense 1 min sprints, 450-500kcal burned
1:15 PM (post cardio): 1 scoop of Nitrean, 1xHH
2:45 PM: 1 wheat bun, 7.7oz chicken breast with spices, 1 slice of fat-free cheese, spinach, 1 turkey hot-dog
4:30 PM: 2 scoops of Opticen, 1tb. Peanut butter, 5g fish oil
5:45 PM: 1 low-carb pita
7:30 PM: 5g fish oil, 2 scoops of Opticen
7:50 PM: 1-2 inches of one of those roast beef, provolone and white bread party subs (Damn superbowl party), going to estimate 40g carbohydrate 15g protein 10g fat
10:00 PM: 1 scoop of Nitrean
12:00 AM: 4xETS
2056kcal 61.5g fat 130.0g carbohydrate 245.7g protein

On Sundays I eat a moderate amount of carbohydrates to try to awake my body and bring it out of ketosis. This should upregulate my metabolism and thyroid function, which should help me keep burning calories. I also do some intense cardio to get myself more thermogenic..

So, basically:
Sunday: 50g fat, 120-150g carb, 250g protein
Other days: 1900kcal 80g fat, 20g carb, 275g protein

Wow, today feels like Iíve been bulking. Itís actually hard to eat this many carbs. Iím expecting a decent weight gain overnight from the carbs and sodium, but it will all be water which should go away in a day or two. Today was a little bit of a diet ****-show since I wasnít used to eating carbs, didnít really have any around and just kind of ate random crap (read: superbowl sub!!)

The HH has been very well tolerated. Iím actually kind of tired today using it. No problems, going to increase dosage to 2/2 (morning/afternoon) tomorrow.

WBBIRL
02-03-2008, 04:42 PM
You don't want to avoid ketosis, if you can sustain it you will shed fat very very quickly. So long as your keeping protein high and lifting as heavy as you can you will spare no LBM and shed loads of fat... up to 1% per week if you can keep on it.

dxiw
02-03-2008, 06:32 PM
Really? I thought that I would downregulate my metabolism after a while.. why do people do cyclical ketogenic diets?

"spare no LBM"? I'm confused - did you mean to say lose no LBM?

dxiw
02-04-2008, 08:44 PM
Monday, 02/04/08, 220.4lb

Diet:
11:00 AM: 2xHH
11:15 AM: 2 scoops of Nitrean, 2tb peanut butter, 1xmulti, 4xETS
1:15 PM: 2 scoops of Nitrean, 14g flax
2:30 PM: 2xHH
4:30 PM: 2 scoops of Nitrean, 2tb peanut butter
7:30 PM: 1 scoop of Nitrean, 1tb peanut butter (pre-workout)
10:00 PM: 2 scoops of Nitrean, 4g glutamine, 1tb peanut butter
11:30 PM: 1.5 scoops of Nitrean, 5g flax, 3g fish oil, 4xETS
1960.5kcal 80.5g fat 33g carbohydrate 276g protein

Interval Cardio (12:15-12:40 PM):
5 min warmup @ 4 mph, 8 intervals of [30 sec @ 6mph,30 sec @ 9mph], 2 min @ 4mph, 1 min sprint @ 9.5 mph, 4 min cooldown @ 3.5mph
Total: 20 minutes, 2.1 miles, 300kcal burned

Workout (8:30-9:45 PM):
(warmup: Squat 135x6,135x6,225x6)
Squat 275x4
Low-Box (below parallel) Squat 275x3,275x3,250x4,250x5
Squat 225x8
Leg Press 405x6,585x5,725x5,765x4
Leg Press Calve Raise (full stretch ROM) 495x6,585x6

Comments:
As expected, a lot of water retention today. Great cardio at midday, got my heart rate up and sweat a ton, but not full exhaustion .

Squat day was incredible. I felt strong as hell. The sets were very intense, but not to complete failure. Box squats were below parallel and I sat on the box for 1-2 seconds before coming up. I really feel like these are the key to me bringing my squat up. Next week I will aim for 8x1-2 as opposed to 5x5 I did today.

The hydroxycut is going well, tolerating it no problem thusfar.

WBBIRL
02-04-2008, 08:48 PM
Really? I thought that I would downregulate my metabolism after a while.. why do people do cyclical ketogenic diets?

"spare no LBM"? I'm confused - did you mean to say lose no LBM?

What I meant by spare is that your body won't feed on LBM (muscle mass to be exact) in order to get its protein if your getting enough dietary protein and lifting heavy.

People do cyclical keto diets probably because it's damned hard to sustain ketosis and most people would rather do a 2 weeks on 1 off type thing. I'd say go for the gusto and try it. Members of this forum have done amazing with the PSMF (basically keto diet) such as unholy and organichu. Its rough to keep it up for extended periods of time but it will work very effectively at clearing out fat.

dxiw
02-04-2008, 08:54 PM
I have no problem at all with the keto. I'm used to lifting heavy and doing cardio on it. I was under the impression you had to cycle up carbs every now and then to 1) try to gain some muscle while cutting and 2) upregulate your metabolism which could be slowing down. Am I wrong? I thought I read this somewhere..

I definitely appreciate the comments by the way..

WBBIRL
02-04-2008, 08:59 PM
You can cycle it... but I wouldn't do short term cycling if you understand me.

If you want I'd do something like 4-6 weeks on then 2 weeks of maintenance. You don't want to just get into the full swing of keto to cut it off by carbing back up. You shouldn't see any drops in that time period, not sever ones anyhow.

To stay on the diet for a few months then yea your probably going to reach a point where you have to eat so little its just silly.


And your welcome bro, I read a ton and talk a lot with people on this kinda stuff. Even shed from 320 down to 260 a few months back and I'm cutting now from 270 (got back up 10 pounds) to 230 for around summer time.

dxiw
02-04-2008, 09:32 PM
I'm basically trying to cut down to 5-7% bodyfat over the course of 12 weeks. I'm currently on week 5 and probably about 13-14% now (seeing 4 abs clearly and some vascularity in arms).

Quick question - Wednesday I promised an old friend (many months ago) who's coming from out of town that's we would grab a burger together at a popular burger joint around here (old tradition of ours). I've been very strict with my diet and want to make that one meal my "cheat" meal. What should I get that wouldn't completely destroy my diet? Would getting a half pound burger with cheese (and eating no fries or anything else) be ok?

WBBIRL
02-04-2008, 10:05 PM
Based on the nutritional value from a double cheeseburger from dairy queen I'd say the burger alone wont hurt anything.

It will be around 750-1000 calories and will have roughly 35-40g of carbohydrates. I don't think this alone is enough to get the body out of ketosis but I wouldn't eat that many more carbs that day.

dxiw
02-05-2008, 10:09 PM
Tuesday, 02/05/08, 218.3lb

Diet:
11:00 AM: 3xHH, 2 scoops of Nitrean, 2tb peanut butter, 1xmulti, 4xETS
1:30 PM: 2xHH, 2 scoops of Nitrean, 2tb peanut butter
4:15 PM: 1.5 scoops of Nitrean, 1tb peanut butter
7:45 PM: 1 scoop of Nitrean, 1tb peanut butter
10:45 PM: 1 scoop of Nitrean
11:15 PM: 7.5oz grilled tilapia, 1tb peanut butter
11:45 PM: 3 slices of low-fat cheese, 1.5tb peanut butter
1893.9kcal 77.1g fat 29.7g carbohydrate 270.4g protein

Workout (not showing warm-ups):
Bench press (shirted-forced touch) 225x4, 275x0.5, 245x3, 245x3, 275x0.5
Started getting some left tricep weakness/pain so I lowered the intensity a bit for remaining tricep workÖ
Bench press (Raw) 225x3
DB Bench Press 60x6, 75x2, 70x3
DB Flies 40x8, 55x3
Assisted Dip (100lb) 15 reps
Dip (BW) 3 reps, 3 reps Ė again left tricep giving out
Lat Pulldown 160x6, 180x4, 150x6
DB Bent-over Row (strict) 80x3, 60x10, 70x5, 70x5
Seated Cable Row 150x8, 180x5
Bent Over Row 135x5
Decline Push Ups (BW) 25 reps

Comments:
I definitely felt an intense rush from the 3 HH in the morning. The afternoon ones didnít have much of an added effect. I might go back to 2 / 2 for a while and try 3 again in a week.

Got my Inzer bench shirt. It hurt my under arm pits pretty bad, but I was able to touch with 225+ and forcing it down. My shirted numbers were pretty crappy, but I was trying to learn the groove of the shirt and get a feel for it. It was pretty painful on the arm pits and it kept riding up. I think in a couple more workouts I should get better numbers and feel for the shirt. It has been 6 years since Iíve used a shirt so I need to relearn it.

WBBIRL
02-06-2008, 02:01 PM
Shirts take time and each shirt has a different groove... plus you gotta break them in. I'm sure you know this, as you've trained in one before. I never have but I know a lot of people who do and I talk to a lot online who do.

Some people get a lot out of a shirt, some get crap. I think the people who get the most out of a shirt is those who need that "pop" at the bottom of the lift and have a strong lockout (like me). I can lockout 100+ pounds more then I can hit raw most times.

Whats HH?

Stumprrp
02-06-2008, 02:22 PM
great weight loss man! what size shirt did you buy?

dxiw
02-06-2008, 10:15 PM
Tuesday, 02/06/08, 218.2lb

Diet:
9:15 AM: 2xHH, 2 scoops of Nitrean, 2tb peanut butter, 1xmulti, 4xETS
12:30 PM (CHEAT MEAL OF THE MONTH): 2/3lb Fuddruckerís Burger with cheddar cheese, mushrooms, bacon strips, guacamole, and 4 individual French fries (had to taste some), est: 1128kcal 72f 60c 60p
3:15 PM: 1.5tb peanut butter, 2 scoops of nitrean
6:30 PM: 8.35oz Tilapia Fillet, 4 slices of light cheese
8:45 PM: 7.5oz Tilapia Fillet
12:15 AM: 4xETS
2526.5kcal 115.4g fat 76.8g carbohydrate 295.2g protein

Wow, I just had the burger and it felt HUGE. I feel gross after eating it, but it was absolutely incredibly delicious. Greasy as hell and probably 2 grams of sodium, Iím going to drink water like a mad man todayÖ Just straight up protein for the rest of the day. Today was a cheat day Ė so the diet was meant to be a disaster. Donít really have much to say here. Just need to make sure I get back on track. Iím starting to get really disappointed, I feel like all week has been a **** show. I need to end it strong.

Oh, and I got my digital caliper and did some 3-skinfold measurement analysis. Itís really hard to measure accurately, but after like 10 attempts, Iíd say Iím confidently around 14%.

To answer the posts above:

HH is hydroxycut hardcore.

I bought a Inzer Blast 56...

dxiw
02-07-2008, 09:58 PM
Wednesday, 02/07/08, 219.0lb

Ok, no more bull**** today. I really havenít lost any weight this week and I need to fix that. Iím going keto and drinking lots of water. Going to try 6 HH alsoÖ

Diet:
10:00 AM: 3xHH, 1xmulti, 4xETS
10:30 AM: 1 low-carb pita with 7.5oz grilled chicken, 1 slice low-fat cheese, lettuce, tomato, 2tb peanut butter
12:30 PM: 7.7oz grilled chicken
3:30 PM: 3xHH, 2 scoops of Nitrean, 14g flax
7:45 PM: 1 low-carb pita with 7.0oz grilled chicken,1 slice low-fat cheese, lettuce, tomato, low-sugar ketchup, mustard
9:00 PM: 2tb peanut butter
1875.8kcal 77.8g fat 42g carbohydrate 251.9g protein

Workout (not showing warm-ups):
Leg extensions 150x8, 200x8
Leg curl 100x8, 200x8
Leg Press 585x6, 675x6
Leg Press Calve Raise 495x6,585x6,675x6,765x6
Seated Calve Raise 135x8,160x3
Standing Calve Raise 320x8

So, today was the first day I tried 6 HH. I felt lightheaded and my heart was pounding pretty hard for a few hours. During this period, I measured my blood pressure and it was a lot higher than normal (around 140/85). Later on I felt perfectly fine. Iím going to go back to the 4 HH (2 morning/2afternoon) regimen. Nuff said.
My workout today was awful. Just plain awful. Had no energy, didnít really even break a sweat, just overall didnít care. My lower back has been hurting all day and I couldnít do any back work. I hope arm day tomorrow is better...

dxiw
02-07-2008, 10:20 PM
On a side note, I have a new strategy. Starting next week, just before my two heavy workouts, Iím going to carb load, so I can train for power, have stored glycogen and heal effectively. Basically, Sunday night Iíll eat 150g carbs, and then another 100g Monday morning, then go do squats. Then Monday night Iíll eat 150g carbs, and then another 100g Tuesday morning then go do bench. The rest of the week I will keep under 30g carbs. This way I can still be in caloric deficit and lose weight, but hopefully get some better heavy lifting and maybe even some muscle build.

dxiw
02-08-2008, 10:09 PM
Thursday, 02/08/08, 218.8lb

Diet
10:00 AM: 2 scoops of Nitrean, 14g flax, 1xmulti, 4xETS, 2xHH, 5 fish oil
12:45 PM: 2 scoops of Nitrean, 2tb flax
3:45 PM: 1 low-carb pita, 10oz grilled chicken, 2 slices low-fat cheese, lettuce, tomato, ketchup, mustard
5:30 PM: 2 scoops of Nitrean, 2tb peanut butter
9:00 PM: 1xHH (preworkout)
11:45 PM: 1 scoop of Nitrean, 1tb peanut butter
1971.3kcal 76.8g fat 38.5g carbohydrate 281.5g protein

Workout
Very Close Grip BP 135x6, 185x6, 185x6, 185x4
Skull-crushers 100x2, 80x6, 90x6, 90x4, 110xmiss (weak)
Tricep Rope 80x8 (didnít feel like doing cables much)
Overhead Single DB Tricep Extension 70x6,60x6,75x4,80x2
Alternating DB Bicep Curl 45x6,50x6
Strict Bicep Curl 90x6,90x4,100x6,110x5 (NEW PR)
Straight Bar Bicep Curl 80x5,100x4
Grippers (per hand) 80x10,100x6,140x2
DB Wrist Curl 35x8
DB Wrist Reverse Curl 20x8
Behind Back Wrist Curl 100x6

Comments
Workout was incredible for the biceps and felt really pretty weak on the triceps. Iíve realized that a big weak point for me is my triceps Ė and its whatís weakening my bench and skull crushers. I tried to focus on them today..

WBBIRL
02-08-2008, 11:05 PM
Skull crushers is a tri movement...

anyways

I would avoid keto if I were you.... don't try to do a ketogenic diet if your going to carb load to lift heavy. If you want to do that why not carb cycle instead?

If you cant sustain ketosis it will only be a bother to enter it for such a short period.

Whats HH? What are you taking it for.

If you want try bumping your calories for a while (mostly in proteins) and toss in some HIIT like stair master or jumping rope. A little change up could get things going again.

dxiw
02-09-2008, 11:26 AM
HH is hydroxycut hardcore.

I'm already eating 250-300g of protein, which I think is plenty.. as far as the carbs go, I am essentially carb cycling by eating more carbs on my heavy days and staying depleted/keto on the other days. Kind of similar to UD2.0..

dxiw
02-09-2008, 10:59 PM
Friday, 02/09/08, 217.1lb

Diet
1:00 PM: 1 slice of low-fat cheese, 2 scoops of Nitrean, 2tb peanut butter, 2xHH, 1xmulti, 4xETS
3:00 PM: handful of popcorn (bad, I know, but not too much)
5:00 PM: 7.4oz of fresh wild sea scallops grilled, 1 slice of low-fat cheese, 2tb peanut butter
8:00 PM (start re-feed): 3.5 slices of 15-grain bread
9:20 PM: 3 scoops of Opticen
10:15 PM: 7.3oz Ahi Tuna Steak, 5.5oz white fiber enhanced pasta, 1tb butter
12:45 AM: 1 slice of 15-grain bread
12:55 AM: 4xETS
2827.6kcal 87.0g fat 235.0g carbohydrate 276.3g protein

Comments
Spent the better part of my afternoon at Total Performance Sports (a local powerlifting/strongman gym). Decided to buy a membership and some personal training. Iím going in to train with Murphy on Monday at 3PM. Heís going to help me learn my shirt and the proper groove. Going to cycle up carbs tonight, and drink lots of water tomorrow along with carbs. Want to be as strong as possible.

Iím going to switch my diet to be more like UD2.0, in that Saturday Night / Sunday I will carb-load heavily, lift heavy on Mon/Tue, then Wed/Thur/Fri eat almost no carbs and do long, ****ty depletion workouts.

My calorie targets will be: 3000 Sat/Sun (mostly carb), 2200 Mon/Tue (balanced), 1400 Wed/Thu/Fri (no carb)

dxiw
02-10-2008, 08:59 PM
Sunday, 02/09/08, 219.3lb

Diet
10:30 AM: 2 slices of 15-grain bread with 2tb peanut butter
11:15 AM: 3 scoops of Opticen
11:30 AM: 4xETS, 1xmulti, 1xHH
4:30 PM: 8oz penne rigate, 1 cup marinara, 1tb butter
7:30 PM: 8oz penne rigate, Ĺ cup marinara, 7oz ahi tuna steak
8:30 PM: 4 cookies
11:00 PM: 2 scoops of Opticen, 4xETS
3732.7kcal 63.1g fat 537.7g carbohydrate 253.7g protein

Comments
Finished up the carb-load today. Holy ****, I am full. My muscles are all looking huge today Ė arms are a ľ bigger and chest is 0.5 inch bigger from the carb load (and water load). Iíve been practicing a ton with the bodyfat caliper, I finally am getting consistent measurements. I figured every Sunday I will log BF% measurements. Starting 6-week UD2.0 today.
Tomorrow is the big bench day!

Body Composition
Weight: 219.3
BF% (3-point caliper): 15.1%, 15.4%, 14.5%
Estimated BF: 15.0%
LBM: 186.2lb

UD2.0 Numbers
Maintenance: ~3200kcal
Day 1, 2, 3 (Wednesday, Thursday, Friday): 1560kcal 40g fat 50g carbohydrate 250g protein

Long-depletion workout:
Thursday Friday
Leg press: 3X15 Leg press: 3X15
Leg curl: 3X15 Leg curl: 3X15
Chest press: 3X15 Incline bench: 3X15
Row: 3X15 Pulldown: 3X15
Lateral raise: 2-3X15 Lateral raise: 2-3X15
Calf raise: 3X15 Calf raise: 3X15
Biceps curl: 2X15 Biceps curl: 2X15
Triceps pushdown: 2X15 Triceps Pushdown: 2X15
Repeat twice Repeat twice

Day 4 (Saturday) AM: 1060kcal 40g fat 25g carbohydrate 150g protein

Day 4 (Saturday) PM: 30g dex+15g whey pre-workout (7PM)
Leg press: 2X6-12
Leg curl: 2X6-12
Leg extension: 1-2X6-12
Seated leg curl: 1-2X6-12
Calf raise: 3-4X6-12
Bench press or chest press machine: 2X6-12
Cable or machine row: 2X6-12
Incline bench press: 1-2X6-12
Pulldown or chin: 1-2X6-12
Lateral raise: 2-3X6-12
Biceps curl: 2X6-12
Triceps pushdown: 2X6-12

Day 4/5 (Saturday post-workout to Sunday Midnight): CARB LOAD!!!!
7380kcal 100g fat 1400g carbohydrate 220g protein
Aim for 400g carbs on Saturday night, 1000g on Sunday night.
Day 6 (Monday): POWER WORKOUT!
Strongman or Powerlifting style power workout. Compound exercises: bench, squat, deadlift. Heavy weight 3-5 reps.
2650kcal 50g fat 300g carbohydrate 250g protein

Day 7 (Tuesday): relaxing day
2050kcal 50g fat 150g carbohydrate 250g protein
On day 1 morning (Wednesday AM), I will track bodyweight and caliper bodyfat.

cpc5304
02-10-2008, 09:24 PM
I've gotta say good job man, keeping the carbs and protiens up, fats low, losing weight. Doing awesome brother, keep it up.

dxiw
02-10-2008, 10:32 PM
So, I tried a 5 site tape-measuring bodyfat calculation method and got 13.3%. My trainer said he thinks I am about 13-14% based on all the different methods we've tested. However, just to play worst-case scenario, I'm going to use my 3-point caliper to log my bodyfat here...

so today we are "officially" at 15

dxiw
02-11-2008, 10:55 PM
Monday, 02/11/08, 222.0lb

Diet
10:30 AM: 3 scoops of Opticen, 1xmulti, 4xETS
11:15 PM: 2 slices of 15-grain bread, 2tb peanut butter
12:30 PM: 5.5oz of pan-seared ahi tuna
2:00 PM: 2 scoops of Opticen
5:30 PM: 3 scoops of Opticen
6:50 PM: 2 slices of 15-grain bread, 2tb peanut butter
7:30 PM: 2 slices of pizza (I was stuck in lab until 10:45PM and there was pizza everywhereÖ)
11:00 PM: 1 slice of 15-grain bread
1:00 AM: tea, 4xETS
2608.3kcal 74.4g fat 238.6g carbohydrate 246.1g protein

Workout (at TPS):
5 min walk on treadmill
Talk about how to set-up, etc
M.E. Bench 45x4, 95x4, 135x1, 185x1, 225x1, 275xmiss, 275x1, 300x1 (PR!!!!)
The following were broken into sets of 4-6:
Pullups (BW) 25 reps
Tricep Extensions (skullcrushers, DB extension) 50 reps
Decline Sit-ups 50 reps

Comments
As expected I gained some glycogen/water/****-in-my-bowels weight from the carb-load last night. Also calculated I took in close to 4000 sodium yesterday which caused a ****-ton of water retention. Iím going to eat a much more moderate diet today, and attempt to be as salt free as I can.

Did my personal training session today at TPS with Murphy (a HUGE powerlifter and owner of the gym). It was amazing, I learned a tremendous amount about how to properly bench press. Here are some of the notes I took:
ME Bench form (step-by-step):
1. Sit on end of bench, heels out, on toes, squeeze bench
2. Arch back and fall backwards
3. Grab center of bar and slide all the way back (to lock in foot squeeze)
4. Pull body forward and balance on back of head creating monster arch
5. Remain on head (shoulders in air) and one hand at a time make grip (index on ring)
6. Squeeze shoulder blades together as absolutely tightly as possible
7. Inhale a deep breath and forcefully push out as hard as possible into the belt (from stomach)
8. Hold the breath, touch shoulder blades to bench, receive hand off
9. Bring weight down, touch chest, explode up as fast as possible
10. While coming up try to bend the bar with forearms (this causes you triceps to take the right groove)

dxiw
02-13-2008, 12:44 AM
Tuesday, 02/12/08, 221.0lb

Diet
10:15 AM: 3 scoops of Opticen, 1 slice of 15-grain bread, 2tb peanut butter, 4xETS
12:30 PM: 2 scoops of Nitrean, 1xmulti
2:00 PM: 1 bagel, 1 cup coffee
6:15 PM: Small Quiznoís Black Angus Steak Sub
8:30 PM: 8.9oz grilled chicken in pita with 1 slice low-fat cheese, lettuce, tomato, ketchup
10:00 PM: 4.0oz grilled chicken with 1 slice low-fat cheese
2223.4kcal 51.0g fat 172.0g carbohydrate 269.1g protein

dxiw
02-13-2008, 10:13 PM
Wednesday, 02/13/08, 220.6lb

Diet
10:30AM: 2 scoops of Nitrean, 2tb peanut butter, 1xmulti, 4xETS
4:45 PM: 2 scoops of Nitrean, 2tb peanut butter
5:45 PM: 1xHH
10:00 PM: 2 scoops of Nitrean
10:20 PM: 5g fish oil
10:45 PM: 1 low-carb pita with 6.5oz grilled chicken, lettuce, tomato, ketchup, 1 slice low-fat cheese
12:00 AM: 1 scoop of Nitrean, 4xETS
1601.9kcal 50.5g fat 40g carbohydrate 246.9g protein

Workout (depletion torture day 1)
Leg Press 315x15, 405x15, 405x15
Lying Leg Curl 90x15, 70x15, 70x15
Bench press 135x15, 135x15, 135x15
DB One-arm Row 40x15, 40x15, 40x15
DB Lateral Raise 15x15, 25x15
Calve Raise 200x15, 200x15, 200x15
DB Bicep Curl 20x15, 30x15
Cable Tricep Pressdown 50x15, 60x15
Leg Press 405x15, 315x15, 315x15, 315x15, 315x15, 315x15
Seated Leg Curl 60x15, 100x15, 100x15, 100x15, 120x15, 120x15
Seated Bench Press 150x15, 120x15, 120x15, 100x15, 100x15, 100x15
DB One-arm Row 30x15, 40x15, 40x15, 40x15, 40x15, 40x15
DB Lateral Raise 15x15, 20x15, 20x15, 25x15
Calve Raise 100x15, 100x15, 100x15, 100x15, 100x15, 100x15
DB Standing Curl 25x15, 25x15, 20x15, 20x15
Cable Tricep Pressdown 40x15, 50x15, 50x15, 50x15
Summary: 3 hours, 63 sets, 945 working reps (not warmup)

Comments
Ah! The torture begins. My workout today was like having someone beat my whole body with a tire iron. I love it. Intensity to the max.
BF% (3-point caliper): 14.3%, 14.0% (two measurements)

dxiw
02-14-2008, 07:47 PM
So here is an update of where I stand.

I am currently half way through my cut, on week 6 of 12. I'm sitting at a bodyweight of 218 and bodyfat of 14.3%.

dxiw
02-14-2008, 10:08 PM
Thursday, 02/14/08, 218.3lb

Diet
10:45 AM: 2 scoops of Nitrean, 14g flax oil, 1xmulti, 4xETS
11:30 AM: 1 cup of coffee
3:15 PM: 2 scoops of Nitrean, 2tb peanut butter
7:00 PM: 2 scoops of Nitrean, 1xHH
10:00 PM: 5.7oz grilled chicken, 2 scoops of Nitrean
11:15 PM: 1 low-carb pita with 1tb peanut butter
12:00 AM: 4xETS
1596.6kcal 49.6g fat 33.5g carbohydrate 254.0g protein

Workout (depletion torture day 2)
Leg Press 455x12, 500x12, 585x12
Seated Leg Curl 120x12, 200x12, 200x12
DB Bench Press 50x12, 60x12, 70x12
DB One-arm Row 60x12, 70x12, 70x12
DB Lateral Raise 25x12, 30x12
Seated Calve Raise 90x12, 115x12, 115x12
DB Alternating Bicep Curl 40x12, 40x10
DB Standing Tricep Extension 55x12, 65x12

Comments
So I re-read UD2.0 and did a little research about depletion workouts. Apparently you need 12 sets per bodypart, so ďrepeat twiceĒ really means ďrepeat onceĒ. Since I did 9 sets yesterday per bodypart, today I did 3 to finish the depletion. I also did todayís work at 12 reps with a slower tempo to try to really drain the glycogen.

dxiw
02-15-2008, 11:20 PM
Friday, 02/15/08, 216.8lb

Diet
10:00 AM: 5g fish oil, 2 scoops of Nitrean, 1xmulti, 4xETS, 1tb peanut butter
1:30 PM: 2 scoops of Nitrean
3:45 PM: 2 scoops of Nitrean, 2tb peanut butter, 1 small bite of spare rib (like maybe 0.25oz)
6:30 PM: 5.1oz grilled ahi tuna
11:00 PM: 2 scoops of Nitrean, 1tb peanut butter
12:30 AM: 1 scoop of Nitrean
1612.3kcal 48.8g fat 25g carbohydrate 268.2g protein

Comments
So I found a website with a bunch of different caliper methods:
Jackson/Pollock 3 Caliper Method Ė tested 14.25%
Jackson/Pollock 4 Caliper Method Ė tested 13.41%
Durnin/Womersley Caliper Method Ė tested 14.22%
Parrillo Caliper Method Ė tested 12.82%

Averaging these four, Iím going to claim my bodyfat to be 13.68%. The internal debate has been settled.

Feeling pretty exhausted and hungry today. Canít wait to carb-load tomorrow night. Iíve already got it planned out =D

QuadzillaRF
02-16-2008, 09:15 AM
Nice progress in a short amout of time. I'm 220lb and we have similar lifts but I have a higher BF%. I'm using your diet as a good base to build around with seeing we both weigh the same. Just a quick question. What's your carb cycle like?

My guess from this week.

M:High
T:Low
W:No
Th:No
F:No
Sat:Low
Sun: High


Also, why do leg press Wed and again on Thrus?

It's hard to drop weight and increase your lifts at the same time. Keep up the good work DX!

dxiw
02-16-2008, 09:59 PM
Hey man, I'll be the first to admit the journal can be a little confusing haha. The diet I am following (involving the carb cycling) is called The Ultimate Diet 2.0 by Lyle McDonald (www.bodyrecomposition.com).

I highly recommend the book, because even if you don't use the diet advice, it is very educational about how fat metabolism works, muscle growth, different training programs, etc.

The UD2.0 goes as follows:
Day 1/2/3: "depletion days", long, tiring, high volume workouts, with minimal carb intake and calories at about half of maintenance
Day 4 AM: A higher weight, "tension" workout, 6-8 rep
Day 4 PM/day 5: the "carb load", eat a **** ton of clean carbs, mostly glucose/dextrose and starches ideally, to replenish glycogen stores and hopefully have the body over compensate and over store glycogen
Day 6: Powerlifting style workout, maintenance diet
Day 7: nothin, maintenance diet

The idea is basically that day1-4am you are in a catabolic, high fat-loss state. Day 4pm to day 6 you are in an anabolic state. And day 7 you are maintenance. With this cycling, you should be able to add muscle and lose fat each cycle. Or at the very least, not lose muscle.

But you need to get the book to get the formulas for the amount of carbs,etc and the workout.

I can tell you that the diet is great and has had a lot of success. However, since it is kind of tough, I wouldn't recommend it until you get fairly lean (15% ish). This is because a protein sparing fast with maybe some ffas (MCTs, fish oil, etc) will get you lean and save muscle mass to about that point and IMO is easier. Once you get to around 15% you the protein sparing fast starts to get to your muscles, and the healthy ffas aren't really protein sparing anymore. You end up eating muscle. That's when its a good time to finish off the UD2.0 for a few weeks. To make that transition from lean to cut/ripped and (hopefully) more muscular.

Hope that helps buddy..

And to answer you leg press question:
The goal of the day1/2 workouts are to deplete muscle glycogen to the max. YOu need 10-12 sets per bodypart of 60-90 seconds of tension per set to accomplish this. Leg press uses a lot of muscle and done at light weight for a lot of reps can deplete leg muscle glycogen pretty well..

dxiw
02-16-2008, 10:00 PM
Saturday, 02/16/08, 216.4lb

Diet
1:00 PM: 5g fish oil, 2 scoops of Nitrean, 1tb instant coffee in shake, 1xmulti, 4xETS
3:00 PM: A few small samples of random things at costco (I budget this as 6/20/6)
5:45 PM: 2 scoops of Nitrean, 2tb peanut butter
6:45 PM (pre-tension workout): 1/4cup of swiss miss (29g carb), Ĺ scoop of nitrean (12g prot), 1tsp instant coffee (this was the closest I could get to the required pre-workout 30g high GI carb and 15g protein, the coffee was for some caffeine buzz)
Pre-Carb Load Totals: 1050kcal 33.6g fat 63g carbohydrate 124g protein
--- carb load starts ---
PW Shake:
9:30 PM: 3 scoops of Opticen, 1.25 cups of Swiss Miss
11:30 PM: 12oz linguine with Ĺ cup tomato sauce, 3 tb parmesan cheese
Carb load (partial completion): 2542.04kcal 32.7g fat 448.0g carbohydrate 113.4g protein

Workout (tension workout)
(not showing warm-up sets, extremely strict form, slow negative/explosive positive reps, nothing to failure)
Leg Press 675x6, 765x6, 855x6
Leg Press Calve Raise 495x8, 585x8, 585x8
Bench Press 225x6, 235x5
DB One-arm Row 100x5, 90x6, 90x6
DB Military Press 60x6, 60x6
DB Standing Tricep Extension 75x6, 70x6
DB Standing Bicep Curl 40x6, 50x6
CoC Hand Grippers 100x8, 140x3

Comments

Carb-load starts today!!! Workout felt great surprisinglyÖI was hoping that the swiss miss could be quick fix for getting sugar in (I didnít have any dextrose aroundÖ WRONG!!!), it is mostly sucrose which is garbage in a carb load. Iím going to focus the rest of my load purely on starches..

dxiw
02-17-2008, 07:14 PM
Sunday, 02/16/08, 220.3lb

Diet
10:00 AM: 2 large bagels, 1xmulti, 4xETS
11:00 AM: 2 veggie burritos
1:00 PM: 200grams fresh spinach ravioli with some parmesan
2:00 PM: 2 veggie burritos
3:45 PM: 2 large bagels
<took a nap>
7:00 PM: 16oz pasta with 4tb parmesan cheese
9:15 PM: 1 large bagel
12:00 AM: 1 veggie burrito
12:20 AM: 4xETS
Carb-load total: 7710.0kcal 84.7g fat 1393.0g carbohydrate 344.0g protein

Comments
Wow, I actually made it through the carb-load. It was a pretty intense day Ė I havenít eaten this much in a single day in years. At one point I was so full and bloated that I actually sat down to watch TV and fell asleep for a 2.5 hour nap. Iíve been drinking a ton of water and Iím starting to feel my muscles get swollen up with the glycogen. I canít wait to see the results tomorrow. As far as fat goes, I know itís a little more than the 50g Lyle recommends, but he also says to stay under 15% and my 84.7g was 10%, so I think it is fine. The carbs came out to just over 16g / kg of LBM, which should be the perfect amount.

dxiw
02-18-2008, 08:31 PM
Monday, 02/17/08, 223.0lb

Diet
10:40 AM: 1.5 cups Honey-nut Cheerios, 1 cup soy milk, 2 scoops of Nitrean, 1 tsp instant coffee, 1xmulti, 4xETS
12:30 PM: 2 scoops of Nitrean
4:30 PM (post workout): 3 scoops of Opticen, 1 large bagel, 14g flax, 5g fish oil
8:00 PM: 11.2 oz grilled tilapia sautťed in 1 cup marinara over 4 oz linguine
10:15 PM: 1 cup of vanilla soy milk, 2tb peanut butter, 1 high fiber muffin
2747kcal 58.5g fat 277.0g carbohydrate 278.2 protein

Workout (power workout, not showing warm-ups)
Bench Press RAW 275x1, 315xmiss, 295xmiss, 295x1 PR (touch, pause and go - fully raw!)
Squat (full depth) RAW 315x1, 365xmiss, 335x1 PR, 315x3
BW Pullups 2x6
Standing DB Tri Extension 1x6 @ 75lb
Lying DB Skull Crusher (strict form Ė elbows tucked in, 15 sec rest between sets) 8x8 @ 20

Comments
I woke up feeling pretty well rested and pretty bowel-bloated from all the food. After several ďemptyingĒ sessions, I am feeling normal again. I donít think I achieved super-compensation, but my muscles definitely look full. I retained quite a bit of water, but I somewhat attribute this to the 9.4g of sodium from the carb load. I drank a lot of water today which has helped to clear that up. Power workout went pretty well.

WBBIRL
02-18-2008, 08:46 PM
Thats one hell of a carb load, your holding 7 extra pounds lol.

But you know as well as I do that its mostly water and some glycogen.

Doing great bro, your down over 20 pounds now in pretty short order!

dxiw
02-19-2008, 06:30 PM
Tuesday, 02/18/08, 220.7lb

Diet
11:00 AM: 2 scoops of Opticen, 1xmulti, 4xETS
12:30 PM: 6oz grilled chicken on wheat bread with 2 slices of bacon, 1 slice cheese, lettuce/tomato/onion, 1tb mayo, 1 cup baked beans
3:00 PM: 1 cup of cheerios, 1 cup of soy milk, 2 scoops of Nitrean
4:30 PM: 2 scoops of Nitrean
8:00 PM: 3 scoops of Opticen, Ĺ cup cheerios
12:00 AM: 4xETS
2261.5kcal 40.3g fat 204.9g carbohydrate 269.8g protein


Comments
I was looking at the calendar today and I realized Iím starting to run low on time. My deadline for this diet was always March 22nd, and weíre currently at February 20th. That gives me 4 weeks of dieting after this week. I am currently at 13.7% and I need to be at 8% by March 22nd.

Hereís the plan:
4 weeks of PSMF from Feb 21 to March 22nd.
4-5 days of water cutting (full depletion and flushing, followed by carb load, taraxatone and water cut)

Exercise plan:
Mon: bench power workout (1 serving RESULTS 1hr before)
Tue: lower body - bodybuilding style, 6-8 reps
Wed: interval cardio, 20 min, 1xHH before
Thur: upper body Ė bodybuilding style, 6-8 reps
Fri: squat (weeks 1,3) or deadlift (weeks 2,4) power workout (1 serving RESULTS 1 hr before)
Sat: interval cardio, 20 min, 1xHH before
Sun: interval cardio, 20 min, 1xHH before

Basically, I am doing a strict PSMF, using RESULTS as a mini-refeed two days a week, just prior the power workout (the creatine and dex should give me good power, and also prevent metabolic/thyroid slowdown)

Diet:
T, W, R, S, S: 1200-1400kcal <15g fat (fish oil primarily), <20g carb (residual carb from protein sources), ~275g protein
M, F: 1500-1700kcal, <15g fat (fish oil), <100g carb (residual carb + RESULTS), ~275g protein

Iím predicting 1800kcal deficit x 30 days x 90% fat loss => 13.8lb fat plus maybe another 5-10 in water, glycogen, etc, should get me just under 200 by March 22 (and hopefully, 8-10%).

As far as exercise goes for this week, Iím going to do depletion workouts Wed and Thursday to get things started. Then cardio through the weekend and prepare for power workout on Monday.

dxiw
02-20-2008, 08:23 PM
Wednesday, 02/20/08, 219.9lb

Diet
9:00 AM: 2 scoops of Nitrean, 1tsp instant coffee, 1xmulti, 4xETS, 1xCalcium/Magnesium,6g fishoil, 5g fiber added
10:30 AM: 2 scoops of Nitrean
12:30 PM: 2 scoops of Nitrean
4:00 PM: 11.2oz grilled tilapia
7:00 PM: 2 scoops of Nitrean
8:45 PM: 1xCalcium Citrate 330mg
10:30 PM: 1 scoop of Nitrean, 4xETS
1366.0kcal 17.9g fat 18g carbohydrate 283.2g protein

Workout (full body, 6-8 reps, 60-90 sec rest, arm focused Ė not showing warmup sets, no sets to failure)
Full Squat 225x6, 225x6
Parallel Box Squat 225x6, 225x6
Low Box Squat (ATG) 225x6
Bench Press 225x6, 205x7, 185x8 (my form slipped a little on the 185 because it felt light and I wasnít really focusing on the lift Ė I know, stupid of me, and I am feeling a bit pain in my upper right pec now, I hope itís not injured too badly..)
DB Lying Row 50x8
DB One-arm Row 60x8, 70x8, 80x8
DB Military Press 50x8, 60x6
Standing Bicep Curl 70x8, 90x8, 110x4, 110x5, 90x10
DB Alternating Curl 40x8, 50x8, 45x6, 50x4
Standing DB Tri Extension 70x8, 80x6, 70x6
Tate Press 30x8
Skull Crushers 90x8, 90x8, 90x8
Tri Rope 60x10
CoC Hand Gripper 100x8, 100x8, 100x8, 80x10, 80x10, 140x5, 140x5

Comments
So today was the first day of PSMF. Actually wasnít too bad. Got some on and off hunger cravings, but nothing unmanageable. I can noticeably seeing Iím shedding some water. Iím pretty excited to see how this goes.

dxiw
02-21-2008, 08:02 PM
Thursday, 02/21/08, 216.8lb

Diet
9:45 AM: 2 scoops of Nitrean, 2 tsp instant coffee, 1xmulti, 4xETS, 1xCal-Mag, 6g fish oil
12:30 PM: 2 scoops of Nitrean
2:45 PM: 2 scoops of Nitrean
4:30 PM: 11.2oz Grilled Tilapia
9:00 PM: CHEAT MEAL.. **** me.. Italian dinner (high estimate: 1500 calories)
~2500-3000kcal total

Comments
I donít have much to say here. I cheated like an ******* at dinner and took in a bunch of calories. I was invited to a sponsored dinner with some important people and I moderated portion size pretty well, but the food was just greasy as hell Ė eggplant parm, chicken marsala, pasta, etc. I kind of needed a normal meal for my mental sanity. Anyways, I have been super strict until now, and I am motivated than ever to get as hardcore as possible. Iím not going to allow myself any cheat meals until my target date (Mar 23). After all, today wasnít that bad Ė I really only ate maintenance, maybe a little below.

dxiw
02-22-2008, 08:25 PM
Friday, 02/22/08, 219.3lb

Diet
8:30 AM: 2 scoops of Nitrean, 2.5tsp of instant coffee, 1xmulti, 1xCal-Mag, 6g fish oil
9:15 AM (pre-cardio): 2xhydroxycut hardcore (caffeine + yohimbine)
10:45 AM: 2 scoops of Nitrean
4:00 PM: 2 scoops of Nitean, 0.5tsp of instant coffee
7:00 PM: 9.8oz grilled tilapia with 2 tsp parmesan and some random extremely hot sauce.. (god my mouth is still burning Ė thinking twice before taking random hot sauce from friend given as a response to ďhey dude I just made this bland ass fish, what should I put on it?Ē.. the **** he gave me was around 100,000 Scoville.. **** me
8:15 PM: 2 scoops of Nitrean
9:00 PM: 1xCal-Mag
10:30 PM: 1 scoop of Nitrean

Cardio / Calisthenics
25 min HIIT (5 min warmup / 15 min intervals - 7 mph to 10.5 mph running / 5 min cooldown => 360kcal burned)
(60-90 sec rest between the following sets)
Leg Raises 1x15
BW Dips 3x12
BW Pull-ups 3x6
BW Pushups 1x12
BW Hand-stand Pushups 1x6

Comments
The cardio followed by some light bodyweight work was amazing. It kicked my ass cardiovascularly and felt like I really burned a lot of calories (esp since it was pretty much on an empty stomach). I got pretty nauseous towards the end so I stopped.

I took some caliper measurements today. I took about 10 measurements for each site until they came consistent. Here are the numbers I got:

Abdomen Ė 20mm
Suprailliac Ė 11mm
Chest Ė 9mm
Thigh Ė 16 mm
Ticep Ė 7 mm
Bicep Ė 3 mm
Midaxillary Ė 12 mm
Subscapular Ė 12 mm
Jackson/Pollock 3 Caliper Method Ė 12.50%
Jackson/Pollock 4 Caliper Method Ė 11.76%
Jackson/Pollock 7 Caliper Method Ė 11.52%
Durnin/Womersley Caliper Method Ė 13.86%
BF% Estimate (average of above methods): 12.41%
LBM: 192.08lb

It appears that all of the carbs and UD2.0 helped increase my LBM a little bit from last time. Pretty happy to be at 12%. I think my goal of 8% is a lot more realistic now.

One last thing, Iím going to discontinue my calcium supplement when I take a lot of Nitrean. I realized today that I am getting over 1000mg of calcium just from Nitrean alone.

dxiw
02-24-2008, 12:56 AM
Saturday, 02/23/08, 217.5lb

Diet
9:45 AM: 2 scoops of Nitrean, 2tsp instant coffee, 6g fish oil, 1xmulti
12:45 AM: 3 scoops of Nitrean
3:00 PM: took a couple samples at costco of the sausage and the tuna
5:00 PM: 8oz grilled scallops
8:00 PM: Steakhouse dinner: 2 small pieces of bread, 2 tablespoon of mashed potatoes, 16oz prime sirloin steak (large fat strip removed), bok-choy, 2 cups of edamame, 1 tablespoon of cheesecake, 2tb butter with miso
estimated: 2390kcal 90g fat 45g carbohydrate 350g protein
10:00 PM: 30mg Zinc

Comments
Now that I am out of ETS, Iím going to start taking Zinc 30 mg every night before bed. I really miss ETS Ė now that Iím off of it, my soreness is way worse haha. I want to start another cycle, but Iím going to give it a 1-2 week break. I ordered another bottle today and some of ALNís Creatine 500. Iím going to start taking 2.5g / day just to try to avoid lbm loss while on the psmf. Then on my power training days, when I take Results it will be 7.5g for those two days.

I also have been thinking about my future plans. Iím going to focus on Westside training (bench focused) for the remainder of my cut and then do Doggcrapp for 8 weeks on a clean bulking diet.

So your probably asking by now.. what the **** is up with the steakhouse dinnerÖ well once again, I was invited to a steak dinner with some important people. I really wanted to turn it down, but I found out we were going to one of the top 5 steak houses in the United States and that I was going to be personally going with a nobel laureate. I couldnít really say no Ė I tried to do my best to avoid carbs, and did for the most part, but the fat was almost impossible to take out.

Bupp
02-24-2008, 02:08 PM
You are doing a great job. Keep it up man.

dxiw
02-24-2008, 07:58 PM
Really appreciate the support man..

I think I can hit my target 198lb with super strict PSMF and some hard water depletion on my last few days before March 24rd. My plan is to strict cut/diet until March 19. March 20-23 water load, then carb load / water deplete and use taraxatone.

dxiw
02-25-2008, 12:07 AM
Sunday, 02/24/08, 215.3lb

Diet
1:00 PM: 2 scoops of Nitrean, 2tsp of instant coffee
4:30 PM: 6g fish oil, 1xmulti, 2 scoops of Nitrean
7:45 PM: 16oz pan fried extra lean (all fat trimmed off) pork tenderloin, 2.5 jumbo eggs
9:15 PM: 4oz pork tenderloin
9:45 PM: 4oz pork tenderloin
10:45 PM: 1xZinc 30mg
12:00 AM: 3 jumbo eggs and 4 egg whites, with 2tsp parmesan cheese
1834.1kcal 58.3g fat 14g carbohydrate 313.2g protein

Comments
Slipped a little with the fat today, didnít realize that the jumbo eggs have 6g fat each. I donít know why, but I looked particularly ripped today. Pretty happy.. Canít wait for the big ME bench day tomorrow..

dxiw
02-25-2008, 11:06 PM
Monday, 02/25/08, 215.8lb

Diet
9:30 AM: 1 can of Caribou Coffee (gotta start the reefed day out of Ketosis..)
10:45 AM: 2 scoops of Nitrean, 1xmulti, 6g fish oil, 20g psyllium husk (fiber)
12:00 PM: 5 egg whites and 1 whole egg
1:15 PM: 2 scoops of Nitrean
3:00 PM: 2 scoops of Results
7:15 PM: 2 scoops of Nitrean, 1 can of Caribou Coffee (damn this **** is good)
8:30 PM: 11oz pork tenderloin, 1 whole egg, 2 egg white
1:00 AM: 1xZinc 30mg

2008.1kcal 38.8g fat 142.8g carbohydrate 272g protein

Workout (M.E. Bench Day)

Bench Press
RAW, no boards (45x3, 95x3, 135x3, 185x1, 225x1, 275x1)
RAW, 1-board (315x1 PR, 325xmiss, 320xmiss)
SHIRT, 2-board (335x1, 365x1 PR, 385xmiss)

Lats
Pullups (BW) 2x8,6
Pulldowns 170x14, 170x10
Kettlebell One-Arm Row 65x12

Shoulders
DB Military Press 75x4, 60x8, 60x9

Triceps
Tate Press 30x12, 25x15
Overhead One-Arm Tricep Extension 75x4, 60x8
Lying DB Skullcrushers (2 DBs) 25x12, 30x12

General Conditioning / Grip Strength
Tire flip 350x3, 350x3, 650x1
Hand Gripper 150x6 (each hand), 150x8 (each hand), 200x1 (each hand)
Farmers walk 50ft @ 115lb, 100ft @ 115lb


Comments
Today was the best bench day of my life. I felt strong and was extremely motivated. Hit new PRs. Great day.
PS What the hell is everyone bitching about the taste of RESULTS? Itís delicious.

patrick3217
02-26-2008, 12:16 AM
Your doin amazing man... I need to steal some of your dedication or something... good job.. keep up the good work..

dxiw
02-26-2008, 11:32 PM
Tuesday, 02/26/08, 213.0lb

Diet
11:00 AM: 8oz pork tenderloin, 4 eggs (2 whole, 2 white), 6g fish oil, 1xmulti
12:00 PM: 2 scoops of Nitrean, 3 tsp of instant coffee
4:30 PM: 8oz pork tenderloin
8:30 PM: 4oz salmon fillet
10:00 PM: 1 whole egg, 5 egg whites
1:20 AM: 1xZinc 30mg, 2 scoops of Nitrean
1674kcal 54.7g fat 13.5g carbohydrate 282g protein

Workout (D.E. Squat)

Speed Squat (very fast, explosive reps)
*All weights listed are WITHOUT band weight added.
Low Box with 50-80lb bands 135x3, 135x3, 135x3, 135x3, 135x3, 185x3, 225x3
ATG with 50-80lb bands 135x3, 185x3
ATG (no bands) 135x12

Lower Back
Good Mornings 135x6, 185x6, 185x8

Upper Back
Chin-ups/Pull-ups (varying grip) BWx6, BWx8, BWx6, BWx6

Biceps
DB Alternating Curl 40x8, 45x6, 50x6, 50x6
BB Standing Curl 110x5 (forearm pain was pretty bad so I stopped here, biceps had plenty to go)

Grip Work
CoC Grippers (each hand) 80x8, 100x8, 140x3, 195xmiss


Comments
Today felt pretty good. The squats felt really light, but were fast as hell. I'm so excited about this weekend, I'm confirmed with my plans for the Arnold Classic!!!!

Bupp
02-27-2008, 12:36 AM
The diet looks solid. I'm starting to get tired of eating meat from a can. I think I'm going to jump on the red meat and eggs bandwagon for a bit.

dxiw
02-27-2008, 11:00 PM
Wednesday, 02/27/08, 213.4lb

Diet
9:00 AM: 2 scoops of Nitrean, 2.5tsp of instant coffee, 6g fish oil, 1xmuli
11:00 AM: 2 scoops of Nitrean
3:45 PM: 18oz skirt steak, 1tb peanut butter
4:30 PM: 1 whole egg, 6 egg whites
5:30 PM: 1 scoop of Nitrean
6:30 PM: 2 wedges of light cheese
9:00 PM: Sashimi dinner (yes, I brought my digi scale to the restaurant):
1.6oz tuna, 1.6oz salmon, 1.6oz red snapper, 1.6oz yellowtail, 0.8oz shrimp
Sashimi Totals (from USDA): 8.6g fat 0g carbohydrate 44g protein
1:00 AM: 4xETS
2221.5kcal 79.7g fat 14.5g carbohydrate 361.5g protein

Comments
Today was a good day. Iím super psyched for the Arnold Classic, leaving Boston tomorrow!

Ate a **** on of protein, but it was DELICIOUS. I got my ALN order of Creatine/ETS today, so I restarted ETS cycle.

dxiw
02-28-2008, 11:38 AM
Thursday, 02/28/08, 213.6lb

Diet
8:00 AM: 2 scoops of Nitrean, 4xETS, 1xmulti, 6g fish oil, 2tsp instant coffee
11:00 AM: 3 scoops of Nitrean
1:30 PM: 12oz wild Alaskan salmon (grilled with marinade)
(will try to update more later)

Workout (D.E. Bench Ė 8:30 AM workout Ė EARLY!!!)

Speed Bench (very fast, explosive reps)
*All weights listed are WITHOUT band weight added.
40-60lb bands 135x3, 135x3, 135x3, 135x3, 135x3, 155x3, 155x3, 155x3
Rack Lockouts 225x1, 275x3, 315x3, 365xmiss

Upper Back
Chin-ups/Pull-ups (varying grip) BWx7, BWx7, BW (40lb band assisted)x9, BW (40lb band assisted)x9
Seated Row 180x8

Triceps
Standing One-arm Extension 60x8, 70x6, 70x6
Skull-crushers 90x8, 90x6

Shoulder Pre-habilitation
DB Lateral Raise 30x12
DB Rotator Cuff Exercises 10x10, 10x10, 10x10, 10x10, 10x10

Grip Work
CoC Grippers (each hand) 80x8, 100x8, 140x1

Comments
Iím starting to get some elbow pain from all of the heavy work on the arms/pressing. Hopefully ETS will help.

dxiw
03-03-2008, 11:19 PM
Thursday, 02/28/08, 213.6lb

Diet
8:00 AM: 2 scoops of Nitrean, 4xETS, 1xmulti, 6g fish oil, 2tsp instant coffee
11:00 AM: 3 scoops of Nitrean
1:30 PM: 12oz wild Alaskan salmon (grilled with marinade)
6:00 PM: 2 scoops of Nitrean ?? (not sure)
(left for 12 hour drive to Arnold Classic)
10:00 PM: Dinner @ Virgilís BBQ in new York city. A ton of meat, pretty careful to limit the carbs

Workout (D.E. Bench Ė 8:30 AM workout Ė EARLY!!!)

Speed Bench (very fast, explosive reps)
*All weights listed are WITHOUT band weight added.
40-60lb bands 135x3, 135x3, 135x3, 135x3, 135x3, 155x3, 155x3, 155x3
Rack Lockouts 225x1, 275x3, 315x3, 365xmiss

Upper Back
Chin-ups/Pull-ups (varying grip) BWx7, BWx7, BW (40lb band assisted)x9, BW (40lb band assisted)x9
Seated Row 180x8

Triceps
Standing One-arm Extension 60x8, 70x6, 70x6
Skull-crushers 90x8, 90x6
Shoulder Pre-habilitation
DB Lateral Raise 30x12
DB Rotator Cuff Exercises 10x10, 10x10, 10x10, 10x10, 10x10

Grip Work
CoC Grippers (each hand) 80x8, 100x8, 140x1

Comments
Iím starting to get some elbow pain from all of the heavy work on the arms/pressing. Hopefully ETS will help.


Friday, 02/29/08, ??? lb

Diet
Samples of every supplement on the planet, grilled chicken sandwich, chicken satay and turkey sandwich

Comments
Holy crap the Arnold classic is awesome! I witnessed the worldís first 1100lb hummer tire deadlift 10 feet in front of me. Very psyched for the bodybuilding show tomorrow. Got a ton of free samples.

Saturday, 03/01/08, ??? lb

Diet
10:00 AM: 3 scoops of Nitrean, 1xmulti, 6g fish oil, 4xETS, 2xHH
All day: a ton of samples at the Arnold expo
8:00 PM: 3 white castle slidersÖ (I had to, I havenít had white castle in years, not really a cheat only about 500 calories)
9:00 PM: 1 scoop of sample protein from MHP, a couple protein cookies
11:00 PM: 4xETS, 2 scoops of Nitrean

Comments
Got to meet Chris Mason and some of the other WBB people today. Very awesome, saw someone bench 710lb @ 181lb bodyweight. The bodybuilding show was incredible, I got about 150 pictures. The ETS is helping tremendously. Iím not feeling any joint problems or pain in my forearms. Itís incredible Ė they hurt like hell only 2-3 days ago. I also bought the most incredible protein cookies today Ė they taste amazing and have like 15g protein per cookie!

Iíve really got to clean up the diet. Tomorrow will be more strict and I will have proper water intake. This weekend has been a ****-show diet wise.

Sunday, 03/02/08, ??? lb

Diet
10:30 AM: 1 Celcius Energy Drink, 1 peanut butter protein cookie, 2 scoops of Nitrean, 6g fish oil, 1xmulti, 2xHH, 4xETS
Spread evenly over the day: 3 crispy snack wraps with no cheese / sauce, 1 dbl quarter pounder with no cheese or sauce (plain), 1 grilled chicken sandwich with no cheese or sauce, 1 dbl quarter pounder with cheese (no sauce), 1 grilled chicken with no cheese or sauce, 3-pc chicken selects
Totals: ~130g fat, 300g carb, 270g protein

Comments
21 days out from my target dateÖ feeling pretty nervous, still feel fat, took a most muscular picture today. Looks like Iím holding some water (prob from eating **** like mcdonalds..)

Monday, 03/03/08, 214.0 lb

Diet
3:45 PM: 4g EFA, 2g EPA/DHA (fish oil), 2 protein cookies (Tri-O-Plex choc chip)
4:30 PM: 3 scoops of Nitrean, 4xETS, 1xmulti
5:45 PM: 2 scoops of RESULTS + 2.5g creatine
7:30 PM (mid-workout): Amplified energy drink
9:00 PM: 8oz grilled chicken with sauce, 1.5 cups of lo-mein, some veggies
11:45 PM: 1 protein cookie
1:15 AM: 3 scoops of Nitrean, 4xETS
2100kcal 60g fat 160g carbohydrate 230g protein

Workout (M.E. Bench)

Bench Press
Warmups (raw, full ROM) 45x4, 95x3, 135x3, 185x1, 225x1
RAW (full ROM) 275x1, 315xmiss, 315x1
TITAN FURY SINGLE PLY (full ROM) 335x1, 365x1

Shoulder Work
Standing Log Press 110x8, 130x8, 150x2
Incline Bench Press 135x10, 185x8, 225x1

Lat Work
Pullups 2x8 @ BW
Rows with fat-handle grip 2x8 @ 40lb per hand (working forearms a lot here)
Lat Pulldown with fat bar 130x4, 180x8

Tricep Work
Standing Tricep Extension 70 x 8
Tate Press 30x10, 30x10
Dips BWx15

Comments

Iím pretty upset with myself for destroying my diet this weekend. I know the cheating is good in that it adds variety and could upregulate my metabolism, but I really look like **** in the mirror. I am going to go through any means necessary to be strict here on out. I know this is like the 8th time Iíve done this, and I hate myself for it. Seeing all those ripped, huge guys at the Arnold made me feel like a small and fat bitch. I am VERY motivated. I took all of my autographed pictures from the pros and put them on my wall.

The workout today was incredible. My speed and explosiveness is through the roof. Iím looking forward to tomorrow.

dxiw
03-04-2008, 07:07 PM
Tuesday, 03/03/08, 214.0 lb

Diet
10:00 AM: 3 scoops of Nitrean, 1 protein cookie, 1xmulti, 4g EFA, 2g fish oil, 2.5g creatine monohydrate, 4xETS
10:30 AM: 2 pills of LIPO-6
12:30 PM: 3 scoops of Nitrean
4:30 PM: 1 packet of Probolic-SR (20g time-release protein)
5:20 PM (pre-workout): 1 packet of FIRST ORDER (2.2g b-alanine, phosphatidyl serine)
7:00 PM (post-workout): 1 bottle of ISO 42 (38g protein + glutamine)
8:00 PM: 8.8oz grilled chicken (marinated)
9:00 PM: 8.8oz grilled chicken (marinated)
9:30 PM: 4xETS, 2.5g creatine
1780kcal 33.3g fat 39.5g carbohydrate 330.8g protein

Workout (D.E. Squat)

D.E. Squat (weight indicated does NOT include band tension)
ATG Speed Squat (+ 120lb bands) 135x3, 135x4, 135x3, 135x4, 135x3, 135x4, 185x3, 225x3, 135x6
ATG Speed Squat (no bands) 135x10

Lower Back/Hamstring Work
Deadlifts 225x8, 225x8, 225x8
Fat-bar SL Deadlift 135x8

Grip Work
Static Holds with fat bar 225x12 sec, 225x15 sec

Bicep Work
Standing Bicep Curl (fat-bar, a lot of forearm pain, couldnít do many) 85x6
DB Alternating Arnold Curl (only curl movement that doesnít hurt forearm) 40x8, 50x6

Comments
Some measurements from today (Cold): chest Ė 47Ē, arms Ė 16.25Ē, widest part of waist Ė 37Ē. The sample of Probolic-SR I had today was vanilla flavor. I was pleasantly surprised Ė it had only 3g carbs and was very tasty. The chocolate is absolutely disgusting.

Workout was pretty good. It felt good doing some light deadlifts for reps.
In case your curious about the creatine, for the next week, Iím going to do 7.5g on my max effort days, 5g on all other days. After that, I will drop to 5g on max effort days and 2.5g on other days. This should allow me to do a mini-load and gradually reach saturation. I will hold this regimen for three weeks, then discontinue use and water deload around my target date. This should help me maintain muscle mass and avoid too much water retention.

Bought some waxy maize for when I carb up. Also bought a box of FIRST ORDER, which is a beta-alanine based product (to take instead of RESULTS on my low-carb days).

dxiw
03-05-2008, 09:13 PM
Wednesday, 03/04/08, 214.6 lb

Diet
8:00 AM: 3 scoops of Nitrean, 1 tube of amplified, 4g EFA, 2g fish oil, 1xmulti, 4xETS
11:45 AM: 3 scoops of Nitrean, 2.5g creatine
12:40 PM: 1 packet of FIRST-ORDER (took before class, see if it improves concentration/energy, Iím always falling asleep in my boring ass 1PM class)
4:00 PM: 3 scoops of LD (BSN Lean Dessert)
9:30 PM: 2 scoops of LD
10:30 PM: 7.2oz grilled chicken
11:15 PM: 4xETS, 2.5g creatine
1611.7kcal 30.4g fat 42g carbohydrate 292.6g protein

Comments
Today was a good day. I bought some LEAN Dessert and Drenbuterol (new MHP fat burner) because they were on sale at my local GNC. Iím starting to get frustrated because I donít see myself being lean enough by my target date. I have some abs showing, but I really want the deep cuts, and I donít have any cuts in my arms which sucks. Hopefully PSMF and then Dren will help. I might have to stop using RESULTS because of all the sugar, or cut it down to once a week. Iíve heard some scary things about the potency, so I took one of the 409mg drenbuterol pills and emptied some of it out until it weighed about 200mg on my scale. Iím going to take this half-dose tomorrow morning and report back.

Also, I donít have any ketostix, but I need to make sure Iím entering ketosis. Iím going to drop carbs to 10g tomorrow and onward, with one scoop of RESULTS on heavy training days. My carb cycling will look (Sun-Sat) like: <10/<50/<50/<10/<50/<50/<10 which should provide for constant ketosis.

dxiw
03-06-2008, 09:32 PM
Thursday, 03/05/08, 212.7 lb

Diet
9:40 AM: 200mg dren
10:15 AM: 3 scoops of Nitrean, 8g fish oil, 1xmulti, 4xETS
11:35 AM: 1 can of tuna, 1 small chicken breast strip
2:45 PM: 7oz grilled chicken
4:00 PM: 1 can of tuna
5:00 PM (pre-workout): 1 scoop of Results
6:30 PM (post workout): 2 scoops of Nitrean
9:30 PM: 6 small pieces of sashimi, a handful of edamame
10:15 PM: 8 egg whites
11:30 PM: 4xETS, 2.5g creatine
1709.3kcal 34.1g fat 55g carbohydrate 295.5g protein

Workout (D.E. Bench)
***assume progressive warm-up (not shown)***
Very fast paced workout Ė only 45 sec rest between sets.

D.E. Bench
* decided to use no bands this week as they were raping my wrist/elbows
Speed Bench (full ROM, 3 reps done in 3 seconds) 185x3,185x3,155x3,155x3,155x3,155x3,155x3,155x3,155x3
Rack Lockouts (off the pins, height of 4 board) 225x3, 315x2, 335x1, 355x1

Lats
Pull-ups BWx12
Chin-ups BWx10
Pulldown 160x9, 160x8
Inverted Row (entire body in air supported only by heels on bench) 2 sets of {BWx6 + 20 sec static hold at peak contraction}

Triceps
Overhead DB Extension 50x12
Tate Press 35x12, 35x12
Decline DB Skull Crusher 20x12, 25x12
Tricep Rope 150x12

Forearms
Standing Wrist Curl 80x12, 110x10
Isolation Wrist Curl 50x12
Isolation Reverse Wrist Curl 30x10, 30x10, 30x10
CoC 80lb Gripper 1x20 each hand
CoC 100lb Gripper 3x8,6,6 each hand

Comments
I really enjoyed the Dren. I got a slight buzz from it and itís first fat burner that did not make me mentally foggy or crash. Tomorrow Iím going to take a full dose. I really focused the accessory work today on high-rep/rest-pause sets. Felt really good, got a nice pump going. Also, I want to spend a month or two really focusing on forearms. They have been a lifetime weak point in both size and strength.

dxiw
03-07-2008, 10:42 AM
Quick summary of 10 week progress to date:
Bodyfat: 20% -> 10%
Weight: 241 -> 211
Bench Press: 265 -> 315 (raw)
Arms: 15.75 -> 16.25
Chest: 46.25 -> 47
Thighs: 26 -> 24

I'm turning up the intensity 10 notches these last two weeks. I want to cry and bleed. I want my 198 lb goal. I want all lower abs showing. I want 6-8%.

I would also like to run a 10-day cycle of clen, but I can't seem to find it. I might just have to stick to what I'm doing.

dxiw
03-07-2008, 08:57 PM
Friday, 03/06/08, 212.3 lb

Diet
10:45 AM: 409mg dren (1 full pill)
11:00 AM: 8oz grilled chicken, 2 egg whites
11:15 AM: 1xmulti, 4xEFA, 4xfish oil, 4xETS
12:00 PM: 3 scoops of Nitrean
1:15 PM: 1 can of tuna
2:30 PM (pre-workout): 1 scoop of RESULTS
4:45 PM (post-workout): 2 scoops of Nitrean
6:30 PM: 8 egg whites and some hot sauce
7:30 PM: 1 can of tuna with 2tb fat-free cream cheese
10:00 PM: 20g fiber, 4xETS, 2.5g creatine
1617kcal 21.9g fat 51g carbohydrate 304g protein


Workout (M.E. Lower Body)
not showing warm-up sets

Squat
Squat 315x1, 365xmiss, 335x1, 350x1 PR
Low-Box Squat 350xmiss, 315x1, 275x4, 225x12

Deadlift (double overhand grip, not mixed)
Sumo-style 198x8, 265x3
Conventional 352x1, 422x1 PR

Abs
Oblique One-arm DB Twist 50x10, 100x10
Decline Sit-up BW+25 x 10, BW+50 x 8

Comments
Measured bodyfat via calipers this morning at 11.0% at a bodyweight of 212. This puts me at approx 188.7lb LBM and 23.3lb fat. My dream goal is 185 LBM + 10 fat (5% bodyfat), but realistically I will be happy with 185 LBM + 15-17 fat (7.5-8.5% bodyfat). Looking in the mirror though, I think the calipers are measuring low. Iíd estimate my realistic BF to be around 12-13%. Regardless, Iím going to keep using the calipers so I can track fairly against the other measurements.The goal of my April/May bulk will be to increase LBM from 185 to 210.

I realized from my workout today and from switching from sumo to conventional deadlifts that my real weakness is in my hips, glutes and hamstrings. With squats, the weight doesnít feel heavy or even at all taxing on the quads, its just that when I get in the hole, my glutes and hams die instantly. Anyways, Iím switching gears and Iím going to spend the next last few weeks of powerlifting/dieting on deadlift development.

Iíve also done some goal reevaluating. My strength goals for the summer are bench 400, squat 400 and deadlift 500. More importantly my size goal are to break 18Ē on the arms and get as close to 50 as possible on chest.
When I start my bulk,for every bodypart I will choose one exercise, warm-up adequately and then a rest-pause set to absolute failure (aiming for 12-20 reps) with a 20 sec static hold followed by some extreme stretching. The rep/weight scheme will be start for a weight work with 12 reps. If the next week I canít get 14 reps or 12 reps with 5lb more, then change exercises. Core exercises like deadlift, squat or bench will be done one heavy set to failure of 4-8 followed by one RP set of 15-20.

The DC training will be along the lines of:
Monday: Chest, Shoulders, Triceps, Back width, Back thickness
Tuesday: Biceps, Forearms, Calves, Hamstrings, Quads
Thursday: Chest, Shoulders, Triceps, Back width, Back thickness
Friday: Biceps, Forearms, Calves, Hamstrings, Quads

dxiw
03-08-2008, 09:18 PM
Saturday, 03/07/08, 212.5 lb

Diet
9:45 AM: 1xdrenbuterol
10:00 AM: 7oz grilled chicken, 3 egg whites, 1 whole egg
11:00 AM: 1 scoop of FIRST ORDER, 2.5g creatine, 4 EFA, 4 fish oil, 1 multi, 4 ETS
12:00 PM: 3 scoops of Nitrean
3:30 PM: 1 can of tuna, 2tb of fat-free cream cheese
7:00 PM: 16 pieces of sashimi
10:30 PM: 10 egg whites, 2 whole eggs
11:30 PM: 4xETS, 2.5g creatine
1635.1kcal 52.0g fat 7g carbohydrate 284.8g protein 2.5g creatine 2668.75mg sodium

Comments
Iím starting to really see this ****ing lard peel off the abs. Loving it. I wish there was some way I could turn up the intensity even more. Perhaps some cardio, although Iím afraid that might make me more catabolic and raise cortisol more than it has to be. I love the pain.

I also decided to enter the Mass State Deadlift Invitational on Apr 26. Iíve modified my future DC routine to be bodybuilding oriented but with a twist on deadlift strength development. Here it is:

Monday: work up to a max (3-4 singles) of M.E. Rack Pulls/Deadlifts (followed by good mornings and lat work), Calves, Hamstrings, Quads
Tuesday: Chest, Shoulders, Triceps, Biceps, Forearms (all bodybuilding style)
Thursday: 8x3 speed D.E. Rack Pulls / Deadlifts (followed by tire/stone and lat work), Calves, Hamstrings, Quads
Friday: Chest, Shoulders, Triceps, Biceps, Forearms (all bodybuilding style)

dxiw
03-08-2008, 09:56 PM
So here is a quick picture my friend snapped a week ago at the arnold classic. I was in the hotel bathroom about to take a shower and just threw down a quick pose to get psyched for the Arnold Classic, and my friend happened to have his camera out.

I am far more defined now - the picture looks like **** because it was taken through a mirror at a side angle (my body isn't THAT assymetrical lol), I wasn't really flexing my arms much (mostly just abs), and I was retaining a ton of water from eating mcdonalds earlier (after not eating much sodium for weeks haha)... But here is an indication.. I'd say I'm sitting around 12% bodyfat in this picture, although I know it looks like more because of the sloppy pose and water retention..also keep in mind I am severely carb depleted and muscles look flat as hell (no creatine either).

dxiw
03-09-2008, 10:00 PM
Sunday, 03/09/08, 211.8 lb

Diet
9:05 AM: 1xdrenbuterol
9:45 AM: high intensity cardio session (mmm mmm Iím lovin it)
10:45 AM: 4xETS, 1xmulti, 4xEFA, 4xfish oil, 2.5g creatine, 1 packet FIRST ORDER
12:00 PM: 2 cans of tuna, 4tb of fat-free cream cheese, blended together and heated (yummyÖ)
2:00 PM: 3 scoops of Nitrean
5:30 PM: 6.3oz grilled chicken
7:00 PM: 2tb organic peanut butter, 1 can of tuna, 1tb fat-free cream cheese
10:00 PM: 30 pieces of sashimi, 1 bowl of miso soup
11:00 PM: 4xETS, 2.5g creatine, 30g fiber
1867.9kcal 61.8g fat 17.5g carbohydrate 310.5g protein

Workout (cardio)
36 min on treadmill of walk/run intervals at high intensity (I just couldnít do the low intensity crap)
Burned 450 kcal, total distance of 3.2 miles
Fast walk/jog to the gym and back, 0.8 miles
Total cardio: ~500kcal burned, ~4 miles

Comments
This is where the **** hits the fan. Iím two weeks out and need to lose some serious fat. Next week will be reserved for cutting water/creatine/etc. This week, morning cardio sessions every day. Today was awesomely brutal. I tried to do low-intensity but I just got annoyed as hell. So I ran 36 min of intervals first thing in the morning with some yohimbine in my system and no calories. I got home took a shower and the rest of my day was amazing. I felt relaxed, euphoric and very productive. Got a good amount of school work done.

Iím going to do a mini-structured reefed around workout time tomorrow. 80g dex from the RESULTS pre workout and 30g waxy maize post workout for a total of ~110g. Then Tuesday I will drop the carbs to 40g (from results only) and then Wednesday will be another PSMF day. Thursday will be a 40g RESULTS day, Friday will be another 40g RESULTS day, Saturday Ė Wednesday next week will be zero carb with depletion workouts followed by water shed. Thur/Fri will be waxy maize carb load and diuretic. Mon/Tue/Wednesday depletion workouts and high water intake. Photo shoot either Friday night or Saturday morning.
Cardio will continue every day alternating one day of HIIT and one day of steady state.

Bupp
03-10-2008, 03:03 AM
Mind set is key. 14 days is nothing.

dxiw
03-10-2008, 06:43 PM
Monday, 03/10/08, 212.0lb

Diet
8:15 AM: 1xdrenbuterol
9:00 AM: cardio workout
10:45 AM: 3 scoops of Nitrean, 2tb peanut butter, 1xmulti, 4xETS, 4xEFA, 4xfish oil
12:00 PM: 2 scoops of Nitrean, 2 protein cookies
4:00 PM (pre-workout): 2 scoops of Results, 1 scoop of Nitrean
7:45 PM (post-workout): 3 scoops of Nitrean, 60g Waxy Maize, 4tb peanut butter
8:45 PM: 2 scoops of Lean Dessert
10:00 PM: 1 protein cookie, 4xETS
3000kcal 92.9g fat 229g carbohydrate 312g protein 5g creatine 1445mg sodium

Workout (AM cardio)
0.8 mile roundtrip fast-walk to the gym and back
treadmill:
- 3 minute walking (~0.2 miles)
- 11 minutes running (~1.4 miles)
- 13 minutes jogging (~1.2 miles)
- 8 minute walking (~0.5 miles)
= 3.3 miles / 35 min / 500.0 kcal burned
Total cardio: 4.1 miles / 40-45 min / 550-600 kcal

Workout (PM M.E. Upper Body)

M.E. Bench
Raw, Full ROM 245x1, 275x1, 315xmiss, 275x1, 245x4
(got so depressed here, I didnít even want to put on the shirt, this abysmal performance really ruined my workout, I felt like I had no intensity or focus and just wanted to move the weight Ė it SUCKED)

Shoulders
Log Press 110x8, 150x1
Incline DB Press 60x11, 70x7
Lateral Raise 30x10

Lats
Chin-up BWx12
Wide Grip Pull-up BWx4
Pull-down 200x7
Cable Row 60x12 (separate cables for each hand, using rotating fat bar grip for strength, weight is per hand)
One Arm DB Row 100x6 (each side)
Inverted Row BWx15

Triceps
Dips BWx12
DB Tate Press 40x10
DB Skull-crusher (2 DB) 30x10
Overhead DB Extension (1 DB) 65x6
Chest
DB Flies 40x12, 50x8

Forearms
Cable roll-up thing (from shoulder height) 45lb, 90lb
CoC Gripper 100x20R-17L
HeavyGrips Gripper 150x17R-12L, 150x14R-11L, 200x1R-0L
DB Reverse Wrist Curl 15x15
DB Wrist Curl 35x12

Comments
I formalized my plan for the last 8 days to cut carbs, depletion workouts, drink a ton of water, followed by a dry carb up and diuretics. Iím psyched. I canít wait to see the final results. Until I start that, Iím going to continue daily morning cardio and bump calories closer to maintenance or so to avoid metabolic shutdown. I have been very low cal for a while now and I feel that Iím starting to go catabolic as hell.

Did some caliper analysis this morning (Iím bloated as hell, ate a ton of sodium accidently the past two days, so these measurements are a bit high):
Chest Ė 8mm; Thigh Ė 14mm; Abdominal Ė 18mm; Tricep Ė 6mm; Suprailliac Ė 10mm; Subscapular Ė 10mm; Bicep Ė 4mm; Midaxillary Ė 9mm;
Jackson/Pollock 7 Caliper Method Ė 9.74%
Jackson/Pollock 3 Caliper Method Ė 11.01%
Jackson/Pollock 4 Caliper Method Ė 10.31%
Durnin/Womersley Method Ė 12.73%
Average BF% (from all methods): 10.9% BF

The M.E. Bench day was a disaster. I felt weak and had no mental focus throughout the workout. My numbers were all significantly lower than normal and all I wanted to do was go home. I had dead zero energy and didnít do anything to failure. The numbers were horribly pathetic and way below my usual. Very depressing workout. Bad, I repeat, bad day. Iím very upset with myself, but I donít even have the energy to get upset.. this just sucks

I can't let this phase me though. Here is the formal plan:
10 days out - Tuesday: steady-state AM cardio, low-volume D.E. workout, 2400kcal <100g carbohydrate 275-300g protein, normal water (1-2 gallons)
9 days out - Wednesday: HIIT AM cardio, no workout, 2000kcal <50g carbohydrate 275-300g protein, normal water (1-2 gallons)
8 days out - Thursday: steady-state AM cardio, low-volume D.E. workout, 2400kcal <100g carbohydrate 275-300g protein, normal water (1-2 gallons)
7 days out - Friday: HIIT AM cardio, low-volume M.E. workout, 2400kcal <100g carbohydrate 275-300g protein, normal water (1-2 gallons)
6 days out - Saturday: steady-state AM cardio, no workout, 2000kcal <50g carbohydrate 275-300g protein, extreme water (2.5-3 gallons)
5 days out - Sunday: no cardio, no workout, 1600kcal <20g carbohydrate 275-300g protein, extreme water (2.5-3 gallons)
4 days out - Monday: no cardio, lower body depletion workout, 1600kcal <20g carbohydrate 275-300g protein, extreme water (2.5-3 gallons)
3 days out - Tuesday: no cardio, upper body depletion workout, 1600kcal <20g carbohydrate 275-300g protein, extreme water (2.5-3 gallons)
2 days out - Wednesday: no cardio, focus area depletion workout, 1600kcal <20g carbohydrate 275-300g protein, extreme water (2.5-3 gallons)
1 day out - Thursday: no cardio, no workout, all day carbohydrate-load (2 pieces fruit to begin, all complex/starches only until saturation achieved), AM <0.5 gallon, PM CUT WATER!!! only sips of water if necessary, take Taraxatone 3 servings throughout the day: 1 AM, 1 PM, 1 before-bed
Target Date - Friday: If still flat when waking, more carbohydrates, otherwise only fiber. 1 hr before pictures: 30g glycerol + full sugar soda. 30 min before pictures: begin pumping as much as possible. After pictures, aim for 3000 kcal balanced 30/20/50 split. Maintain the 3000kcal 30/20/50 split throughout the week-end.

Lockout
03-10-2008, 07:29 PM
Awesome progress in here, man...great job losing weight & still gettin stronger.

I'll keep checkin in here...maybe i can pick up some tips, lol.

Shangers
03-11-2008, 07:29 AM
I wouldn't worry too much about yesterdays workout. Stay focused on your goals, Dave. Right now, if bodybuilding and looking ripped is your goal, don't worry bout having a bad ME day. I'm sure if you carbed up for a few days you'll get your strength back and more.

Also, I think a part of our crappy workout yesterday was because there was no Murph at TPS when we went. :(

dxiw
03-11-2008, 11:24 PM
Tuesday, 03/11/08, 211.5lb

Diet
8:45 AM: 2 protein cookies, 3 scoops of Nitrean, 1xmulti, 4xETS, 4xEFA, 4xfish oil, 2.5g creatine
9:00 AM: 10mg amphetamine (Adderall)
9:30 AM: 2 scoops of BSN Lean Dessert
In the library: 2 red-bull sugar-free, 1 medium bagel, 2 large cups of coffee (~500-600mg caffeine)
10:00 PM: 2tb peanut butter, 3 scoops of Nitrean, 2.5g creatine
1:00 AM: 2tb peanut butter, 2 scoops of Nitrean, 4xETS
2270.5kcal 71.4g fat 126g carbohydrate 281g protein 5g creatine 1690mg sodium

Comments
Today was one of the academically toughest days of the past month or two. I had a hard two-hour exam, a ****-ton of homework, a ton of classes and I have another exam on Thursday. I worked in the library/took my exam/classes from 9:30AM to midnight. I am in a crummy mood, am pissed off that I missed my workout and stressed from school. Iím exhausted and canít wait to hit the sack. Hydration levels were good today, about 1.5 gallons. Hopefully tomorrow morning I can get in my D.E. lower-body workout to make up for today preceded by a low-intensity 20 minute cardio session.

dxiw
03-12-2008, 11:48 PM
Wednesday, 03/12/08, 210.7lb

Diet
10:30 AM: workout cardio + D.E. Lower Body
12:15 PM: 3 scoops of Lean Dessert, 2tb organic peanut butter, 1xmulti, 4xETS, 4xEFA, 4xfish oil, 2.5g creatine
3:30 PM: 1tb fat-free cream cheese
4:00 PM: 2tb peanut butter, 1 box egg beaters (8 egg whites)
4:45 PM: 3 scoops of Lean Dessert
5:00 PM Ė 2:00 AM (library studying..boo): 1 wrap with turkey, muenster and red peppers; 10mg Adderall; dark rye sandwich with grilled chicken, lettuce, tomato, onion; 1 egg bagel

Workout (Cardio immediately followed by D.E. Lower Body, D.E. warm-ups not shown)

Treadmill (~250kcal burned)
3 min warm-up (0.15 miles)
10 min hard running (1.35 miles)
3 min cool-down (0.15 miles)

D.E. Squat
Speed ATG Pause-Squat 185x3, 185x3, 185x3, 185x3, 185x3, 225x3, 225x3, 225x3

Lower Back
Good Morning 135x8, 185x4

Biceps
Alternating Standing DB Bicep Curls 40x8, 50x6, 55x4
DB Hammer Curls 40x6, 40x8
DB Strict Preacher Curls 30x6, 30x9
Close grip chin-ups BWx6

Comments
Workout wasnít very impressive today, however, given the fact that I did it first thing in the morning with zero calories in me and immediately after some hard running, Iím pretty happy. I didnít have too much energy, but the stuff I did do felt pretty good.

Had another intense study session today preparing for an exam tomorrow. Not much time to comment any more. Going to bed, another long day ahead of me.

dxiw
03-13-2008, 10:52 PM
Thursday, 03/13/08, 213.1lb

Diet
8:00 AM: 2 scoops of Results
8:30 AM: D.E. Upper Body workout
10:00 AM: 3 scoops of Nitrean, 1 scoop of Waxy Maize, 3tb peanut butter, 1xmulti, 4xETS, 4xEFA, 4xfish oil
12:00 PM: 3 scoops of Nitrean
3:00 PM: 6oz grilled chicken on wheat bun with lettuce, tomato, onion; small side caesar salad
(over the course of the day): 15mg Adderall
10:00 PM: 1 large can of sugar free red bull
10:45 PM: 3 scoops of Lean Dessert
11:45 PM: 4xETS
2646.8kcal 83.6g fat 198.5g carbohydrate 275g protein 5g creatine 1720mg sodium

Workout (D.E. Upper Body, warm-up sets not shown, all accessory work 1-2 reps before failure)

Speed Bench
Bench Press (with #3 band, doubled up ~80-160lb tension) 175-255x3, 195-275x3, 215-295x3, 175-255x3, 175-255x3, 175-255x3, 175-255x3, 175-255x3, 175-255x3
Rack Lockouts (from 5-board height) 315x3, 365x3, 405x1
Incline Bench Press 225x1

Shoulders
DB Shoulder Press 70x6, 60x10
DB Lateral Raise 30x9
DB Front Raise 25x8
DB Bent-over Raise 25x14

Upper Back
Chin-ups BWx7
Seated Cable Row 150x12, 180x10
Bent-Over One-arm DB Row 80x7 (each side)
Lat Pull-down 160x9

Triceps
Overhead DB Extension 60x12
Tate Press 45x4
DB Skull Crusher 30x10
Dips BWx12

Comments
What the **** happened to my weight this morningÖ 213!?!?!! Arghh.. ****ing sodium/water balance. Today was the last ridiculous studying day. I finished my midterms today at 9:30 PM and feel so much better. Tomorrow Iím getting a full body wax and starting the final phase of the diet. The moderate carb day phase I just finished has helped me to heal up from my workouts and feel stronger.

dxiw
03-15-2008, 05:23 PM
Friday, 03/14/08, 212.3lb

Diet
7:00 AM: 3 scoops of Nitrean, 1 sugar free red bull, 1xmulti, 4xETS, 4xEFA, 4xfish oil
10:00 AM: ľ slice of pound cake (at the waxing salon), 2 cups of coffee
2:00 PM: some costco samples
4:00 PM: 10 egg whites, 2 whole eggs
5:00 PM: 2tb peanut butter
6:45 PM: 2tb peanut butter, 2 scoops of Nitrean
10:00 PM: 8oz sirloin, 3 pieces of bread, buffalo mozzarella ball, tomatoes, olive oil

Water: 1.5 gallon

Comments
The waxing today hurt a bit, but was definitely not as bad as people make it to be. I love the results, I can see a lot more definition and I look a lot better IMO. Part of my chest are pretty red and irritated, which I donít like, but hopefully that will subside. My diet got completed de-railed today when my ex-girlfriend had something ďimportant to talk aboutĒ with me and made dinner reservations at one of the nicest steak houses in Boston. **** me. **** her. I didnít work my ass off for all this time, to start getting fat again or to ****ing **** up my last week. Tomorrow: 0 carbs, 3 gallons of water, no bull****.

dxiw
03-16-2008, 10:18 PM
Saturday, 03/15/08, 211.2 lb

Diet
12:00 PM: 1xmulti, 4xEFA, 4xfish oil, 4xETS
12:30 PM: 17oz chicken breast
2:30 PM: 8 grilled shrimp, 8oz fillet grilled trout, veggies, picked at a few fries
5:00 PM: 4oz chicken breast
7:30 PM: 9oz chicken breast
4:20 AM: 1tb peanut butter, picked at a couple tortilla chips, 4xETS
1801.6kcal 55.5g fat 50.1g carbohydrate 275.6g protein 0g creatine 1656mg
Caffeine: ~500 mg throughout the day

Water: ~1.7 gallons

Workout
I got my new grip equipment today.. had to try it out

Forearms
HeavyGrips 150 & 200 grippers 4 sets to failure
Forearm Curl / Reverse Forearm Curl 3 sets to failure
Finger Strength Trainer 2 sets of failure each finger

Comments
Today was pretty good. Tomorrow Iím going to remove carbs entirely and remove sodium, while trying to increase water intake. Iíve also finished designing my bodybuilding routine that I am starting next week. The irritation from the waxing has gone away entirely but has left a bunch of pimples on my upper chest (kind of weird, I never get chest acne). **** me. Itís like 4:30 AM and Iím still awake.. Going to bed ASAP. Got to get my **** togetherÖ



Monday, 03/16/08, 209.5 lb

Diet
1:00 PM: 3 scoops of Nitrean, 4xETS, 1xmulti, 4xEFA, 4xfish oil
2:00 PM: 2 protein cookies
3:30 PM: 10.1oz chicken breast
4:30 PM: 3 whole eggs, 8 egg whites
8:00 PM: 4.9oz chicken breast
10:00 PM: 1 cup of cappuccino
11:00 PM: 2 scoops of Nitrean, 4xETS
1864.1kcal 43.0g fat 54g carbohydrate 315.3g protein 0g creatine 1419mg sodium

Water: 2.3 gallons

Comments
Today was good. Tomorrow the 3 days of torture depletion workouts beginsÖ I am psyched.. I want the pain..

dxiw
03-17-2008, 10:50 PM
Monday, 03/17/08, 210.1 lb

Diet
10:30 AM: 2 scoops of Nitrean, 1tb instant coffee, 4xETS, 1xmulti, 4xEFA, 4xfish oil
1:00 PM: 2 scoops of Nitrean, 1tb flax seed oil
3:30 PM: 1 scoop of Nitrean, 200mg caffeine, 200mg ibuprofen
6:30 PM: 3 scoops of Nitrean, 1 tbsp flaxseed oil
8:00 PM: 1.5oz eel, 1.5oz tuna, 1oz salmon
12:00 AM: 2 scoops of Nitrean, 2tb peanut butter, 4xETS
1811kcal 71.9g fat 23g carbohydrate 268g protein 1360mg sodium

Water: 2.8 gallons

Workout (glycogen depletion, phase 1)
This was an extremely intense workout. All sets were done with 30-45 sec rest in between. Arms were super-set with no rest in between. The exercises were done very slow and controlled to maximize the burn 2-1-3-0 tempo, meaning each exercise was about 60-90 seconds of constant tension, followed by 30 sec rest and then repeated 6 times. Very brutal, but awesome. I got the hell of an endorphin high from it Ė I had extreme muscular burn pain, but stopped every exercise 1-2 reps short of complete failure. Tomorrow I will do a faster 15-20 rep, 2-0-1 tempo workout, full-body with dumbbells.

All exercise done on machines except for leg pressÖ
Leg Press 405x12, 405x12, 405x12, 405x12, 315x12, 315x12
Seated Leg Curl 90x12, 90x12, 90x12, 90x12, 120x12, 140x12
Standing Calf Raise 200x12, 200x12, 140x12, 140x12, 120x12, 100x12
Chest Press 150x12, 180x12, 200x12, 200x12, 180x10, 180x10
Row 140x12, 120x11, 100x12, 100x9, 80x12, 60x15
Shoulder Press 120x12, 150x9, 120x11, 100x12, 100x12, 100x14
Tricep Pressdown 60x12, 70x12, 80x12, 100x14
Bicep Curl 50x12, 60x12, 60x12, 80x12
Each exercise was concluded with a 30-60 second extreme stretch (DC training style).

Comments

Today was absolutely awesome. I got one of the best pumps I have ever gotten. My arms which are normally 16.25Ē cold, measured in at 17.25Ē in the locker room today. My chest was absolutely huge, my delts were engorged and my arms were shaking from the neural overload. I canít describe what an awesome feeling this level of intensity is.

Next week I will be on a cruise and will focus on pump training and eating whatever the **** I want. When I get back Iím following this plan for 6-8 weeks (and a new journal will be createdÖ):

DoggCrapp Style Routine Ė Please Critique

All exercises slow, controlled negative, explosive positive. Full failure/fatigue is goal of each single but intense working set. As many warm-ups as necessary before each one intense working set.

Workout 1
POWERLIFTING: A. heavy deadlift work up to 1/3 rep max (2-3 sets) / B. nothing
BACK THICKNESS: Good Mornings 12-15 reps SS
BACK WIDTH: pulldowns 15-20 RP (20 second static at end, then stretches for back)
QUADS: leg press 20-30 reps RP
CALVES: calve raise 20-30 reps SS but with a 20 second negative phase
HAMSTRINGS: leg curl 20-30 reps RP (stretches for legs)

Workout 2
POWERLIFTING: A. nothing / B. heavy bench work up to 1-3 rep max (3 sets)
CHEST: DB flies 12-20 reps RP and a 30 second static rep at the end (then stretches)
SHOULDERS: lateral raise 15-20 Drop Set and 30 second static (then stretches)
TRICEPS: skull crushers 12-20 reps RP (then stretches)
BICEPS: preacher bench curl 12-20 reps RP and 30 second static
FOREARMS: reverse curl 12-20 reps SS, forearm curl 15 reps RP
GRIP: CoC/heavygrips for 12-20 reps SS (then stretches for biceps)

Log everything, when you donít hit a new PR (Defined as same weight + 2reps or same reps + 5lb), shift exercises
High water intake (2 gallons/day)
A 7pm carb cutoff (or 4-5 hours before you sleep)
Extreme stretching is key!

Lifting: Mon 1 / Wed 2 / Fri 1 / Mon 2
Cardio: Sun / Tue / Thur / Saturday

Diet:
Cardio days Ė 3000kcal 100 fat 300 carbohydrate 225 protein
Lifting days Ė 5000kcal 166 fat 500 carbohydrate 375 protein

For the mathematically impaired.. those are 30/40/30 ratios. I plan to regulate cardio length/intensity as necessary to stay lean without sacrificing gains. Cardio will be more cardiovascular shape training (high intensity intervals) rather than traditional fat loss (low-intensity). Iím looking to do this for around 6 weeks and put on 10-15 lb of LBM as cleanly as possible (yes, I know some will be water and glycogen, thatís why I said LBM and not muscle, for the flamers).

Currently finishing off my cut this week at around 210lb @ 10%. Iím looking to get up to 225 @ 12%. Basically, increase LBM from 185-190ish (where I am now) to 200ish as cleanly as possible. After that I will do a 6 week cut into the summer and try to drop into the 6-8% range at 210ish.

Lastly, youíre probably asking.. why the powerlifting? Iím competing in a deadlift only meet on Apr 26, and my first priority is obviously bodybuilding, but I do want to keep my deadlift strength up so I donít perform like ****.

dxiw
03-19-2008, 12:41 AM
Tuesday, 03/18/08, 208.2lb

Diet
10:45 AM: 2 scoops of Nitrean, 1tb instant coffee, 4xETS, 1xmulti, 4xEFA, 4xfish oil
12:00 PM: 2 scoops of Nitrean, 2tb peanut butter
4:30 PM: 2 scoops of Nitrean, 2tb peanut butter
5:00 PM (pre-workout): 200mg caffeine, 400mg ibuprofen, 1 medium pear (to replenish liver glycogen and have my efforts focused towards skeletal glycogen depletion as opposed to ketone burning since I am in ketosis)
8:30 PM: (post-workout): 2 scoops of Nitrean, 2tb peanut butter
2:30 AM: 3 scoops of Nitrean, 4xETS
1998kcal 70.9g fat 51g carbohydrate 289g protein 1155mg sodium

Water: 2.5 gallons

Workout (glycogen depletion, phase 2)
This was a very intense workout. All sets were done with 30-45 sec rest in between. Super-sets were done with no rest in between. The exercises were done as quick as possible without bouncing in a faster 2-0-1-0 tempo, meaning each exercise was about 30-60 seconds of constant tension, followed by 30 sec rest and then repeated 6 times. Very brutal, but awesome. I got the hell of an endorphin high from it Ė I had extreme muscular burn pain, but stopped every exercise 1-2 reps short of complete failure. Tomorrow I will do some spot treating to finish depletion.

Seated Leg Extension 100x15, 120x15, 100x15, 160x16, 180x15, 200x20
Seated Leg Curl 100x15, 100x15, 100x15, 120x15, 120x15, 140x20
DB Chest Fly 35x15, 35x15, 30x15, 25x15, 25x15, 30x15
Seated Calf Raise 90x15, 90x15, 90x13, 90x15, 70x15, 70x19
DB One-Arm Row 60x15, 60x15, 50x15, 50x15, 50x15, 50x15
DB Lateral Raise 20x15, 25x15, 30x15
DB Bent-Over Lateral Raise 30x15
DB Alternating Curl 25x15, 20x15
BB Straight Bar Curl 60x10 (****ing forearm..)
Cable Curl 60x15
Cable Tricep Pressdown 120x15
Tricep Pressdown Machine 100x15, 100x15
Dips BWx14
DB Forearm Curl 25x20, 25x20
DB Forearm Reverse Curl 10x20
CoC Gripper S (80lb, bitch I know, but I was dead by this point) 20 reps each hand full close

Comments
This morning I felt good. In the early afternoon the real ketosis and depletion started to hit me. Iíve been mentally foggy and extremely fatigued all day. I canít wait to carbohydrate up. Only two days away.. bla. The workout was brutal but I got a nice high from it. Happy to be done with depletion crap. Tomorrow Iím going to hit biceps and triceps hard to reinforce depletion.

dxiw
03-19-2008, 03:02 AM
UPDATE: **** me. Itís 5AM and I just woke up in extreme pain from my right calf muscle cramping up. I decided to take some electrolytes Ė magnesium, sodium and calcium Ė and forcefully (and excruciatingly painfully) stretch the muscle. I also just took 400mg ibuprofen. Seems to be helping. Will report more in the morningÖ.

dxiw
03-20-2008, 12:09 AM
Wednesday, 03/19/08, 207.8lb

Diet
12:20 PM: 3 scoops of Nitrean, 2tb peanut butter, 1tb instant coffee, 4xETS, 1xmulti, 4xEFA, 4xfish oil
4:15 PM: 2 scoops of Nitrean, 2tb peanut butter
6:00 PM: 2 scoops of Nitrean
7:00 PM: 2 scoops of Lean Dessert
2:00 AM: 2 scoops of Nitrean
1950kcal 74.9g fat 39g carbohydrate 280g protein 1205mg sodium

Water: 2.2 gallons

Workout (depletion phase 3)
This was a short, target oriented workout, aimed at depleting my weak areas so they will hopefully overcompensate better.
DB Bicep Curl 30x15, 30x15, 30x15
DB Concentration Curl 20x15
DB Tricep Extension 20x15, 30x15
DB Row 50x15

Comments
I ****ing hate my life. My right calf muscle was cramping all of last night preventing me from sleeping. I tried taking electrolytes, stretching and a ton of ibuprofen, and nothing is really helping. The pain is brutal. I donít even know if I will be able to go to class. I really need this goddamn carbohydrate up to happen soon.

Update: Calf is starting to feel better. Hopefully tomorrow it will be good as new..

dxiw
03-20-2008, 09:53 PM
Thursday, 03/19/08, 207.8lb

Diet
9:20 AM: 2 medium pears, 1tb instant coffee, 4xETS, 1xmulti, 4xEFA, 4xfish oil
10:00 AM: 1 scoop of Results, 4 protein cookies
10:45 AM: 4 scoops of Waxy Maize, 1tb instant coffee (had to mix something in there.. tasted like ****)
12:45 PM: 8oz pasta with butter/cheese, 3xTaraxatone, 2 big glasses of water
------ CUT WATER -----
2:30 PM: 2 scoops of Nitrean, 3 scoops of Waxy Maize, 3xTaraxatone
4:00 PM: 2 protein cookies, 3xTaraxatone
5:30 PM: 8oz pasta with tomato sauce
11:00 PM: 2 protein cookies, 3xTaraxatone
12:00 AM: 1xDulcolax, 4xETS, 1/2tb peanut butter
4336.8kcal 69.9g fat 739.3g carbohydrate 188.3g protein 1521.25mg sodium

Water: 0.6 gallon

Comments
Note to self: NEVER ****ING DRINK UNFLAVORED WAXY MAIZE ALONE IN A SMALL AMOUNT WATER AND THEN TRY TO SPICE IT UP WITH COFFEE. That **** was absolutely disgusting. I almost puked twice downing it. Iím still feeling nauseous from it.

Overall, carbohydrate up has been going well so far. Will report more later.
Looking pretty full, good vascularity. Excited for tomorrow morning when I get my tan / take pictures.

Looking back on this diet I have made tremendous progress, but I missed my goal severely. Iím going to finish what I started. Iím taking a week off for this cruise and then Iím going to cut another 8 weeks to get into the true single digit BF levels.