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JSully
10-15-2004, 12:46 AM
OK. I just started my new diet today and my new workouts. Comments and suggestions are greatly appreciated. The diet I'm starting is the PSMF which you can read more about over at www.bodyrecomposition.com. I'm taking this basically from another guy's log that was on the diet. I'll list daily weight, supplements, routine, cardio, and diet (although diet is pretty much the same every single day). I'm doing this because I figured its about time to start tracking my progress. Anyways, we'll see how this goes. Again, comments and suggestions/critiques are greatly appreciated. I'll be doing this cut until late december or until I get to the 6% bf range then I'll just switch to a maintenance diet. I'm looking to do this for a solid 8 weeks then I'll have to switch back to the UD2 for maintenance and maybe for a little fine tweaking the bf% levels. Well here goes.

Starting Weight: 238lbs
Today's Weight: 238lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet
Meal 1: 12 egg whites
Meal 2: 1 can tuna, 1 cup lettuce
Meal 3: 1 can tuna, 1 cup lettuce, 1 1" diameter meatball plain( ?? cals)
Meal 4: Two Scoop ON Protein Shake
:::::Workout:::::
Meal 5: Two Scoop ON Protein Shake
Meal 6: 12 egg whites

Total cals - approx. 1100

Workout: Chest/Shoulders/Triceps
Flat BB Bench: 135x20 225x15 /warmup 315x8 315x8 315x6
- Needed a little spot on the last rep of the last set.
Bodyweight Cable Flyes: BWx12 BWx10 BWx10
- The first set was on my feet leaning forward, the next two sets were with my shins on a bench while taking my body down to parallel with the floor for a really good stretch. Very hard to explain this exercise if you don't already know what I'm talking about. It's basically cable crossovers but you extend the cables all the way and use your bodyweight as the flye. By putting your shins on a bench and taking your body parallel with the floor that adds alot of stress on the pec and it feels phenominal. This is one of my favorite chest exercises.
Hammerstrength Incline Bench Machine: 340x10 410x6 x 2sets
- Last 2 sets I did as many as I could and then finished with half reps until failure
Behind The Neck Press: 135x10 x 5sets
- I haven't done these in a LONG time so I figured I'd take it easy and just go for form and concentrate on the contraction for maximal burn. Well, that worked cuz it burned like hell.
DB Lateral Raises: 40x10 40x10 40x10
- superset single arm 25x10 for last set for burnout
DB Shrugs: 125x15 x 3sets
- superset with shrugs holding a 45lb plate in each hand for 20 reps
St. Bar Cable Pushdowns:
- Well I can't remember the weight and I forgot to take a notepad to the gym with me, but I did 2 sets with 1/4 the stack, and 2 more sets with 3/4 the stack, all 4 sets supersetted with 15 BW dips slow and strictly controlled.
Close Grip Pushups SS w/Single Arm Pushdowns: 3x15 CGPushups SS w/ 40x12x3sets
- 3 sets of 15 close grip pushups (I touch my face to my hands in close grip pushups, I don't know if that's how everyone does it but I feel that it works my triceps better than just touching my chest to my hands) superset with 40lbs on cable machine for 3 sets of 12 each arm.

Cardio
Blah, I blew it off today. *in a very monotone voice- "Must do cardio tomorrow"*

Supplements
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Notes
Diet felt good today, even though its the first day of no carbs. I was pretty hungry after lunch but I made it till my protein shake and surprisingly it kept me "satisfied" for a while. I think thats about it as far as today's notes go, and I got a girlfriend begging me to spend some time with her, so I'm out till tomorrow.

Well, I guess that's it. I suppose as the weeks go by I'll get better at posting my workouts and such but until then it'll be this format. And hopefully I'll start remembering to bring a notepad with me.

Shane
10-15-2004, 03:28 AM
Good luck with your new journal Jake.

JSully
10-15-2004, 09:12 AM
Good luck with your new journal Jake.
thx

ryuage
10-15-2004, 10:49 AM
good luckk with the cut... don't forget the refeeds!! psmf = :omg:

Im sure you'll hit 6% before dec... or pretty darn close

why only egg whites?

JSully
10-15-2004, 07:54 PM
PSMF =
1-1.5g/lb LBM protein depending on leanness
0 carbs
0 fat (cept 6 fish oil caps)

while whole egg = 7protein 0carb 7fat it does not comply

:( I like the yoke too

BIG C
10-16-2004, 01:40 AM
Good luck with your goals Bro!

JSully
10-16-2004, 12:37 PM
Sorry this is a day late. This post intended for Friday 10/15/04

Starting Weight: 238lbs
Today's Weight: 238lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet
Meal 1: 12 egg whites
Meal 2: 1 can tuna, 1 cup lettuce
Meal 3: 1 can tuna, 1 cup lettuce, 1 cup turkey breast w/3 tomato slices
Meal 4: Two Scoop ON Protein Shake
:::::Workout:::::
Meal 5: Two Scoop ON Protein Shake
Meal 6: 12 egg whites - [ MISS :( fell asleep ]

Total kcals: approx. 950

Workout: Legs/Back/Biceps
Squats: 135x20 135x15 225x10 /warmup - 315x2 WTF?!?!?!?
- First warmup hurt like hell. Thought my left knee cap was going to pop off. Finally got it warmed up by the 15th rep. Felt great on the rest of the warmups. Threw 315 on it. Got it easy twice but for some reason I couldn't get my back cracked and thus the alignment was screwed, felt like it was going to snap in half if I moved just a 1/2 in the wrong way. Not to mention my inside left quad felt like it was going to tear off. UGH!! On to next leg exercises.
Leg Extensions: 180x20 /warmup - 255x15 255+45x12 255+45x12
- These felt great. No pressure on the knees or anything. Gotta great burn goin on. BTW 255+45 = the stack plus a 45lb plate.
Lying Leg Curl: 110x15 /warmup - 145x10 170x8 200x.....
- Now tell me this blows: Right when I'm about to start my last set my girlfriend walks in and totally tells me she is thinking about moving because we've been fighting so much. How are you gonna attempt a breakup at a GY?!?!?!?!? Anyways, this crushed my workout so I'll go home, recoup, and hit the same workout again tomorrow.

Cardio
Girlfriend problems. I promise to start cardio tomorrow.

Supplements
4 Fish Oil capsules - fell asleep early, missed taking the last 2 of the day.
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Notes
Diet felt good again. Started getting ridiculously hungry around 4pm. Last time I ate was 1.00pm. I don't eat between 1.00pm and 5.30pm because I have my requirements timed out over the other times. Or just because I'm anal and if I feel that I'm starving a little bit I feel that the diet is working. I dunno. LOL. And that thermogenic is driving me crazy. I'll post tomorrow (later after my workout since I'm a day late) what's all in it. After taking the 2nd pill I have the shakes until around 10pm. Very odd, but I feel all amped up all day. Well that's it until I post later after my workout more towards the end of the day. Thanks for reading and stay tuned, same bat time, same bat website...er.. um.. something like that.

Nito
10-16-2004, 01:05 PM
Sorry to hear about the gf troubles, but way to go on the leg extensions keep it up! :)

JSully
10-17-2004, 02:23 AM
Just in case this post take me too long to type, the log is for Saturday 10/16/04.

Starting Weight: 238lbs
Today's Weight: 233lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: Two Scoop ON Protein Shake; 8 hot chicken wings leftover from pizza hut :( Little to my knowledge the fat was so high. UGH!!! 44g protein 24g fat :bash:
Meal 2: 1 can tuna
Meal 3: 1 small piece chicken
Meal 4: Two Scoop ON Protein Shake
:::::Workout:::::
Meal 5: Two Scoop ON Protein Shake
Meal 6: 12 egg whites

Total kcals: approx. 1400

Workout: Legs/Back/Biceps [repeat workout since yesterday's was ruined.
Leg Press: 270x15 360x12 /warmup 630x8 720x8 810x8
- Warmups went great. Weight felt heavy from the low carbs, normally I would crush this, but on the other hand, it took everything I had to get that last set.
Leg Extensions: 180x15 /warmup - 255x12 255+45x12 255+45x12
- Dropped to my knees after last set, burn was exruciating! Felt great ;)
Lying Leg Curl: 125x12 140x12 /warmup - 170x8 200(stack)x3.5 185x6
- Wow, I wasn't expecting that 2nd (working) set to creep up on me like that. All of a sudden I couldn't move my legs & the weight was just tearing me down.
Sitting Calf Raises: 135x80 SS w/ Standing Single Leg Calf Raises BWx80 EL
- One continuous set for both, that burned like hell.
BB Bent Over Rows: 135x12 185x12 /warmup 225x8 275x6 275x8
- The first set with 275 whipped my a$$ cuz it was trying to slip out of my hands. Some wrist straps fixed that, still heavy though.
Cable Pulldowns: 160x10 /warmup 235x8 250x8 250x8
- Last 2 sets needed a little spot on the last 2 reps of the mid set and the last 3 reps of the last set.
Cable Low Rows: 220x8 235x8 235x8
Standing Single Arm DB Alternating Curls: 25x15 30x10 /warmup 40x8 50x8
- Last set hurt like hell; burn is outrageous!
BB Isolation Curls on Incline Bench: BARx10 BARx10
- I don't konw if anyones tried/heard of this but I lay face down on an incline bench all the way up. I grab the regular straight bar and do my curls. The hard part is you CANNOT move your upper arm whatsoever; it MUST be perpendicular with the floor. VERY hard and I almost dropped the bar from the burn twice the last set.
Single Arm DB Preacher Hammer Curls: 35x8 35x8
- DONE!! Now lets hit cardio!

Cardio
30 mins on elliptical. Kept my heartrate between 140-150BPM the entire time. Felt good although I started feeling REALLY hungry after about 10 minutes.

Supplements
4 Fish Oil capsules - Too much fat in the wings. UGH!!!! :cry:
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Extra Notes
Diet felt great, although those god damned wings this morning **** everything up. Although I was still quite pleased at the 5lb loss in just one day, even though I know that was all water weight. Oh well, it's only one day and that's ALL I cheated on. I'll know not to do that again. Other than that, I'm about to go make my egg whites so I'm pretty excited due to some real food consumption. That protein shake just didn't hit the spot after the workout. Well, that's it for today.

BTW gf troubles all gone, everything's good. :thumbup:

ryuage
10-17-2004, 09:31 AM
everything looking good up in here... glad to hear things with the gf are better.

JSully
10-17-2004, 01:19 PM
everything looking good up in here... glad to hear things with the gf are better.
Thanks!

briancurran01
10-17-2004, 01:39 PM
nice work jake

Frozenmoses
10-17-2004, 04:22 PM
Hey Jake, nice journal. Those BW cable flyes look awesome. Never tried 'em but I think I'll give 'em a go tomorrow.

JSully
10-17-2004, 04:35 PM
Hey Jake, nice journal. Those BW cable flyes look awesome. Never tried 'em but I think I'll give 'em a go tomorrow.

Thanks, those BW cable flyes are killer. The first time I did them I both loved and hated them. It works your pecs super duper. lol. When you grab each of the cables put your arms out straight in front of you as if you are at the peak of a flye palmes facing each other. then Step back so that your body is at a 45°. Lower yourself down to full extension then back up. Support your shoulders as much as possible while keeping your arms as least bent as possible. Just like doing a regular laying flat db flye. Also keep your back COMPLETELY straight as if you were repping pushups. Head up, and that's about it. Good luck and I'm sure if you do them right and you feel it right you'll love 'em as much as me and add 'em to your weekly chest workout. After you get pretty good at those (12-15rep range), put a bench sideways where your feet would go, then put your shins on the bench with your feet crossed and go all the way down to parallel with the floor. That will bust your feelings up and you'll cry like a baby. Make sure you have a spot just in case your shoulder decides to give out because this is definately more straining. I by no means have bad shoulders but this will definately do some damage if you do it wrong, just like going too heavy too fast will crush you on flat db flyes. Anyways, I'm sure you'll love 'em.

Frozenmoses
10-17-2004, 05:34 PM
Awesome, thanks for the tips! I hope my pecs are ready to cry.

JSully
10-19-2004, 01:16 AM
Damn, I missed posting yesterday, just a little cardio, I weaked out actually. Felt REALLY depressed, no carbs making my muscles shrivel up like prunes and makes it look like I'm fatter than I really am. No water in my system = cramps, overall I just don't feel like doing anything. I did 10 minutes on the rower and I did abs yesterday, but that's about it. Diet stayed strict and felt as good as sh1tty can be. Now onto today's workout. And what a good one it was!

Starting Weight: 238lbs
Today's Weight: 232lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 can tuna - 33p 0c 1.5f
Meal 4: Two Scoop ON Protein Shake - 46p 4c 2f
:::::Workout:::::
Meal 5: Two Scoop ON Protein Shake - 46p 4c 2f
Meal 6: 12 egg whites - 42p 0c 0f

Total kcals: 1080

Workout: Shoulders/Chest/Tris
DB Shoulder Press: 55x20 80x15 /warmup 110x10 110x8 115x7
DB Side Raises: 35x8 40x10 [SS w/single arm 25x10] 45x8 [SS w/single arm 25x10]
Cable Bent Over Rear Lateral Raises: 40x10 40x7 40x7
DB Shrugs: 125x15 125x15
Warmup BB Bench Press: 225x15 225x15
Incline Cable Single Arm Flyes (wt[x]left[x]right[x]both): 30x10x10x15 40x10x10x12 50x8x8x10
Bent Over Cable Flyes (torso parallel w/floor): 50x20 60x20 70x15
Hammer Strength Incline Bench: (wt listed in # of 45lb plates each side) 3platesx10 3+25x7 4x6
Dips: BWx20 BWx15 /warmup BW+45x15 BW+90x11 BW+90x10
Cable Pushdowns: 145x15 160x10 205(entire stack)x8 175x10
Overhead Cable Tri Ext: 70x11 70x13 70x14

Cardio
30 mins on elliptical. Kept my heartrate between 140-160BPM the entire time. Started starving around 15minutes into the session. Thought I was going to throw up a few times. UGH!! Horrible feeling!

Supplements
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections
I dont like listing how I felt about each exercise under the exercise so I moved that to here. Anything that stood out from my workout that I remember as I look at each of the exercises I'll list here. Just to keep ppl posted and to remind myself as I read this over again about how I felt about certain sets and so forth. Shoulder press felt great, but those 115's caught up to me and burned the sh1t out of me. I thought my arms were gonna fall off after doing those sets of bent over lateral raises for my rear delts. Those are so hard on a cable machine and I wasn't really planning on using that weight but I didn't wanna pu$$y out and lighten the weight because I still kept my form strong. Hmmm, yeah so the ENTIRE chest workout killed me. I worked out with my friend at the gym (the General Manager, lol) and he crushed me on my chest. Felt great even though I wanted to start whining like a 2 year old when they don't get their way. After the last set of the first exercise my chest was so pumped that I couldn't even flex it. And what's funny about that is that without the carbs in me, the pump only stayed for about 5 minutes. The hammerstrength incline killed me as well. The last 2 sets I did as many w/full ROM as I could which is what I posted and then I did half reps to failure which was an extra 3-4 reps. By the end of that I couldn't move for a few minutes. Dips felt WONDERFUL. First tim I did heavy dips in about 2 months due to my bad elbow (old skateboarding incident approx 7 years ago, had reconstructive surgery, lots of plates and screws:( ). Alright, onto the cable pushdowns, I lowered the weight from the stack because my form started to slip and I wasn't liking that. I'd rather lower the poundage some and feel the burn better instead of just repping with a little slippy slip form. Then I finished off the tris with some overhead cable tri extensions. I did each one to failure which was the # stated. And I guess that's about it. Stay tuned for tomorrow's workout. Legs/Back/Bi's. Oh yeah, I realize I only took one day off of the weights, that's because on friday my workout sucked and I didn't do anything, so I counted that as a "day off" seeing how I didn't do that much. From now on I don't want to split up my workouts like that though. I'd like to do 2on 2off 2on 2off....etc. I don't really go by the day of the week, I just go by whichever day muscle group it is for that day. I hardly ever skip a day even when I'm not feelin it, I'd rather get a sh1tty workout than no workout. Welp, gf's callin me ;) I'm out!

LittleJake = :whip: LMAO!! :rolleyes:

SalahG
10-19-2004, 01:25 AM
Nice job LittleJake. Is your diet like a CKD, like mine? So far, I'm pretty damn hungry and tired, but from reading people's journals on other forums, they say the hunger and feeling like **** subsides in about 3-5 days after you start(your body stops craving carbs, and starts using fats for energy :D) Good luck!

Jezmason
10-19-2004, 02:46 AM
What diet are you trying this time sucka?

JSully
10-19-2004, 09:15 AM
PSMF = protein sparing modified fat.

1-1.5g/lb LBM protein
0g or as little carbs as possible (just let the carbs from the protein shakes and green veggies slip through.
6g fat (fish oil caps) and as little extra as possible, from lean meats (tuna, chicken, protein shakes)

Frozenmoses
10-19-2004, 09:41 AM
Nice lifting, Jake. I tried your BW Cable Flyes yesterday... ouch. I think I was able to get 3 respectable reps before it felt like I was gonna tear something. I think I still got a ways to go before I can start repping those out, lol.

Is PSMF part of UD2? I haven't heard of it before. Your carbup day looks insane, I can't imagine eating 8000+ cals.

JSully
10-19-2004, 07:55 PM
No it's not part of UD2, but I implement the UD2 carb load into it for refeed days. I saw someone over at bodyrecomposition.com do that and it worked well for him. And I dont eat 8000+ calories, I eat around 5000 calories and drink the rest. And eating all that fills me up so much.

Alke
10-19-2004, 09:45 PM
awesome dediactation man, weights and diet look killer!

stay focused, its tough to get below 10% BF but it looks like you got plenty willpower

JSully
10-20-2004, 01:26 AM
Felt alright, except the fact that EVERYTHING is pissing me off. Even when people are trying to be nice to me I'm getting irritated. I'm VERY impatient and am very close to telling everybody off. But other then that, diet's working great, I'm down another 2lbs from yesterday, and only 10 days left until my carb load!! :clap: Also, calories were kinda high today seeing how I went to wendy's today and got that grilled chicken. Not 99% lean like its supposed to be but that's alright, I figured I'd indulge a little today and I've been meaning to jack my protein up a little. Seems good where it's at. I temporarily switched protein because I'm out of the Optimum Nutrition. That sucks but this will due for a couple days. I have to do 3 scoops to get in the range of the double scoop ON protein and unfortunately this protein has the same carbs and fat as the ON protein but 5grams less protein per serving, which is why the high carbs and fat. It's alright though, no worries. :thumbup:

Starting Weight: 238lbs
Today's Weight: 230lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: 1 can tuna - 33p 0c 1.5f
Meal 3: Grilled Chicken Sandwich from Wendys subtract the bun, chicken wrapped in lettuce with 2 tomatoes on top - 35p 0c 5f
Meal 3: 1 can tuna - 33p 0c 1.5f
Meal 4: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
:::::Workout:::::
Meal 5: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
Meal 6: 12 egg whites - 42p 0c 0f

Total kcals: 1400

Workout: Legs/Back/Bis
Smith Machine Front Squats: 135x10 135x10 /warmup 185x6 185x10 225x8 225x8
BB Lunges SS w/DB Single Leg Squat: 135x10 each leg , 17.5x10 each leg
Single Leg Leg Extensions: (weight[x]left leg[x]right leg[x]both legs) 90x10x10 120x12x12x12 /warmup 120x10x10x15 150x8x8x15 195x8x8x7
Single Seated Leg Curl: (same format as above) 75x10x10 105x10x10 /warmup 135x8x8x15 135x8x8x15
Standing Single Leg Curl: 100x10x10 115x10x10
Seated Calf Raises: 180x80 (15reps, rest 10 seconds, 15reps...etc) 180x40
Seated Cable Row: 70x12 80x15 /warmup 110x15 120x15 130x15
Standing Straight Arm Cable Pulldowns: 130x15 130x15 145x12
BW Pullups: 6reps 8 reps 6reps
Straight Bar Cable Curls: 100x12 115x10 115x8
Rope Cable Curls: 115x10 115x10
Front Double Bicep Cable Curls: 40x10x10x6 40x10x10x8
Single Arm Isolation Cable Curl: 30x12x12 35x10x10

Cardio
Not today, besides I've got 2 days of nothing but diet and cardio coming up. *very sarcastically* oh, yay!!

Supplements
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections
Blah blah blah, I have no reflections other than that workout beat the **** out of me. Slow and strict on everything. Oh yeah, I quit the lunges because it felt like some one nut checked me right in the middle of the set. I finished it just because I wanted to but it hurt like hell. And it hurts every time I put weight on it. This happened before and I just stopped doing lunges. That sucks because lunges rule for legs. Oh well, I'll figure out another alternative. I was always wondering if anyone else ever experienced that problem while lunging? If anyone has questions about a certain lift I did go ahead and ask. I just don't feel like explaining anything right now. I'm going to relax and beat the sh1t out of my friend in the new Mortal Kombat!!!

JSully
10-20-2004, 01:27 AM
awesome dediactation man, weights and diet look killer!

stay focused, its tough to get below 10% BF but it looks like you got plenty willpower

Thanks man, I'm trying!!

ryuage
10-20-2004, 06:12 AM
great job on the cut, keep it up... I know how hard it is to be eating such low calories =\

JSully
10-21-2004, 12:52 AM
I fell like sh1t. I want to eat anything in sight. I want to kill anyone that teases me about food. I'm truly miserable. Carbload = next wednesday night and thursday.

Starting Weight: 238lbs
Today's Weight: 229lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 can tuna - 33p 0c 1.5f
Meal 4: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
:::::Workout:::::
Meal 5: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
Meal 6: 1 piece chicken - 35p 0c 2f

Total kcals: approx 1300

Workout: None

Cardio:
20 mins on the elliptical. Low-Medium intensity; HR low 140s. Also did the rowing machine for 10 mins medium intensity, switching between single arm left, right, and both arms middle.

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections:
Yeah, as I said, I feel like sh1t. I wanna rip off everyones head that looks at me wrong and I can't seem to stop from gawking at things. Mostly food, I don't really even look at it, just through it. Strange, I think about food just about as much as I think about sex. I would have rather worked out today than did cardio. I despise cardio. After about 20 minutes on the elliptical I started getting dizzy and nautious so I quit at about 22 minutes and that's when I took a little break then headed over to the row machine. After all that I went into the pool and just hung out with my friend and my girlfriend. Normally I would do some laps or something but I'm just so damned fatigued. Which is strange because I don't feel fatigued until *BAM* all of a sudden I'm burnin like a marshmellow at a campfire. Even walking up steps, my legs catch a burn. I'm drained. I'm past the halfway mark until the carb load so that's what I have to look forward to. Well, I'm off to spend some qt w/the woman. Bye

lilmase1153
10-21-2004, 01:01 AM
damn youve made some serious progress.. keep it up bro....
yeah those low cal days suck bigtime.. but im kinda on a bullk so i dont feel your pain sorry

Frozenmoses
10-21-2004, 01:30 AM
Damn, Jake. Sorry to hear that the diet is taking a toll on you. It's only been, what, 6 days and you've already lost 9 lbs. I'm sure a lot of that is water and glycogen, but still. I can imagine a diet that low on cals would be tough to deal with. Seeing any changes in the mirror yet?

JSully
10-21-2004, 09:27 AM
Ryuage: thanks man

lilmase1153: thanks, i'll be keeping it up alright, I wanna be shredded when I see my parents and brothers again (havent seen them since february of '02. I weighed 230 @ 20%bf.

Frozenmoses: Thanks man, some changes in the mirror. More vascularity, middle quad is sticking out alot more now. The sweep of my quads are becoming very hard and almost like the corner of a wall. Starting to get striations in my chest and many striations in my shoulders when doing side raises. Belly is still there though! I'm gonna get a ECY stack later this week. The yohimbe should help with the belly issues and possibly take some hunger away. I'm also gonna get some nicoderm gum to help with the hunger.

JSully
10-22-2004, 01:19 AM
Felt much better today. A little groggy but nothing serious. Biggest thing I felt was I didn't want to work at all today while I was there. LOL but that's not much different than usual. I wasn't even as irritable today. So all-in-all I felt much better. I even got to endulge again and have a Wendy's Grilled Chicken Sandwich (no bread, just wrapped in lettuce). And was it tasty with a little tomato on it. Now I'm getting hungry again.

Starting Weight: 238lbs
Today's Weight: 229lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 piece Wendy's Grilled Chicken wrapped in lettuce. 35p 0c 5f
Meal 3: 1 piece chicken 35p 0c 3f
Meal 4: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
:::::Workout:::::
Meal 5: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
Meal 6: 12 egg whites - 42p 0c 0f

Total kcals: approx 1400

Workout: none

Cardio:
30 mins on the elliptical. Low-Medium intensity; heart rate 145-155s. Did the rowing machine for 10 mins medium intensity, switching between single arm left, right, and both arms middle.

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections:
Felt much better today. Didn't get sick or anything. Veins starting to show in my bicep without a pump (which for me is VERY difficult). The veins show in my forearm very easily fat or thin but I don't ever think I've had the vein in my bicep pop out while my arm is cold. I do have to flex it to pop it out but I'm sure just a couple more weeks and it'll be out all the time. LOL I'm obsessed. Still thinking about food all day long though. That's stressing me. I changed my mind about the carb load, I want to do it friday instead of wednesday because then I can take my time during the power workout on Saturday. I'd like to get 450+ on squats, 500+ on deadlifts, and 365+ on bench, all for maybe 3 reps. So I guess we'll see. Next friday we're having our halloween party and I still can't figure out what to be. I wanted to come with my body painted and be the hulk but I'm still too fat for that. So that's out of the options. We're having lunch catered but they won't tell us who by. LUCKILY that's my carb load day so I'll get to have some of it. UNLUCKILY our claims department has been doing a real good job lately and it's a couple of their birthday's so they're having tons of donuts over there tomorrow, so I'll get to hear from every undedicated fat slob there about how I shouldn't worry about my weight because I'm skinny and I should enjoy myself and endulge in some donuts. UGHHH I hate when ppl are like that. As far as my carb load goes, I have a list drawn out of the stuff I want to eat. Haha! Thursday night after my workout I'll have myself a big ass shake (As I posted in the diet&nutrition forum), as well as 3 big and tasty :drooling: peanut butter & jelly sandwiches. For breakfast I'll have a protein shake (for protein content, you know) as well as some big fat pancakes. Then I'll make the shake I made the previous night and have half of it again for the next meal (around 1030am). For lunch I'll have a huge concoction of ground beef with taco seasoning, rice, and kidney beans. As well as whatever's catered. I'll have the other half of the previous shake around 330pm. Then around 530pm I'll have a few bagels with cream cheese. And for dinner: SPAGHETTI!!! Lots and lots of spaghetti!!! I haven't had spaghetti in a long time. Also, throughout the day I'll have numerous bagels and carb shakes. I can't wait. It'll be so tasty. You'll probably read about this carb load here about 3 more times before the actual load, and what's funny is I probably won't be able to choke all that down, BUT I WILL!!! I think I may pick up some of that fat free sugar free splenda vanilla ice cream and a tube of chocolate chip cookie dough and make some of my favorite ice cream for dessert. Now that sounds REALLY good! Carb city here I come!! Now if I could just convince the fat-asses at work to bring donuts next friday I'll be set.

Then saturday morning comes and I can still have carbs, so I'll have some of my fav healthy cereal, "Quaker Oat Bran" /plug, and some eggs and TOAST. OMG toast!! Just the sound of that makes me tingle. Ok not really but it does sound really good. Oh, and some rice, mayo, & tuna the other thing that's healthy that I really enjoy. Maybe an egg/chicken wrap later on in the day. And of course a carb shake (NLarge2) mixed with some peanut butter, and possibly another peanut butter & jelly sandwich. Well, I guess that's the end of my rant on food. Keep your fingers crossed I throw up some big numbers on that Saturday, I'm going to creatine load on Friday too so that should help some as well.

I'm starting to get comments on my physique now, lots of people telling me my stomache is goin down and that I'm looking "skinny". Now that pisses me off because I don't want to look skinny, I want to look ripped. I still weigh 230 for Christ's sake. I'm hoping that when I carb load it'll pump my muscles back up and I'll look big and defined instead of like a skinny little b1tch! (no offense to the smaller guys here but I truly feel awful about myself) Hmm, what else, I schooled my friends in MK: Deception last night even popping off a few flawless victories and quite a few fatalities. I won 16games in a row before I finally got tired of playing, and I even put a handicap on myself for some of the games (50%). But anyways, I DOUBT anyone has actually read all this so I'm off.

:hide: *waiting for replies*

LOL :D

lilmase1153
10-22-2004, 01:28 AM
damn my eyes hurt after reading that novel, but if you took the time to write it i think i should take the time to read it.. anyways man all that food talk is making me hella hungry, i think im gonna go have a pb&j sandwhich right now... anyways keep up the good work on your cut, and by the way is your stomach shrinking at all with you not eating as much?

JSully
10-22-2004, 01:59 AM
damn my eyes hurt after reading that novel, but if you took the time to write it i think i should take the time to read it.. anyways man all that food talk is making me hella hungry, i think im gonna go have a pb&j sandwhich right now... anyways keep up the good work on your cut, and by the way is your stomach shrinking at all with you not eating as much?

I can still eat like a madman but it takes less to satisfy me to the point of where I really don't have the urge to eat more. But another reason for that is that I dislike raw tuna and seeing how I can't mix it with anything that's what I get. I crave my eggs and chicken and praise the Lord I get to eat those instead of just tuna all day every day. If I can't eat all of what I proposed, then I'll just eat every 1 1/2-2 hours until it's all gone. Simple!! And thanks for bragging about the pb&j sandwich you're about to eat.. :soapbox: LOL.

Vido
10-22-2004, 02:12 AM
I'm starting to get comments on my physique now, lots of people telling me my stomache is goin down and that I'm looking "skinny". Now that pisses me off because I don't want to look skinny, I want to look ripped. I still weigh 230 for Christ's sake. I'm hoping that when I carb load it'll pump my muscles back up and I'll look big and defined instead of like a skinny little b1tch!


That's totally expected man. Keep plugging away, you're doing great! That's the thing I hate about these diets (UD2 and PSMF) as well, you end up looking/feeling like a twig because you have no glycogen. But think about it this way: You're not going to look 100% jacked on any kind of cutting diet...at least with this one, you know you're getting quality results while you look subpar. You might look worse on this type of diet than one where you just eat like 500 cals below maintenance every day, but then again you won't be dieting nearly as long to reach your goal. In other words, for every downside, there's an even brighter positive. Just keep at it and you'll be thrilled with the results when it's all said and done.

Now excuse me while I go have a piece of chocolate cake :D.

Frozenmoses
10-22-2004, 02:31 AM
Damn, reading your post made me hungry, Jake. I can't even remember the last time I had pancakes. ****, I can feel my mouth watering now, lol. Well it's good to hear that you're feeling better today. I'm glad that PSMF is working so well for you. What are the downsides to it, other than energy loss and hunger? I'm doing a pretty standard cut right now (eating a couple hundred under maintenance), but if I could get quicker results whilst still retaining what little muscle mass I have, I would be more than happy to go that route. I'm by no means big, but I'm kinda at that stage where you're in between fat and skinny. I've got a definite gut I'm dying to get rid of, but I wanna start packing on some damn lean mass.

JSully
10-22-2004, 09:15 AM
Vido: Thanks man, yeah I know it's working, I'm just praying to God that after my carb load I look normal for a day before I deflate again. As far as strength, I've still got alot in me. I doubt it's EXACTLY what it was, but I'm willing to bet I'll have some high numbers next saturday (oct30th) for my power workout. As far as your chocolate cake, I hope you choke ba$tard!! LOL j/k, now I get to go to work and face all the sweet, succulent, tasty, creme filled, chocolate topped, jelly coated, donutes!! I want to cry. *kicks himself in the ass-"SUCK IT UP BOY!!"*


Frozenmoses: The downsides to this diet are exactly what you specified. As well as nautia and dizziness in the gym. If that happens just slow down and when it goes you can start again. I didn't have either of those yesterday so that was good. Try to get on some kind of fat burner/thermogenic that helps burn fat and at the same time suppresses your hunger. I'm still waiting for a paycheck to come in so I can get my ECY stack and possibly some nicoderm gum. (No I don't smoke but I heard that nicoderm suppresses appetite ALOT) I'll be ording my ECY sometime next week and as for the nicoderm I don't know about when I'll get that. Just dependson finances. As far as retaining muscle, as I stated above, I'm pretty sure I've kept all if not lost just a teensy beensy bit, but the numbers will show on next saturday. Until then, thx for reading and I'll be back after work.

Frozenmoses
10-22-2004, 11:35 AM
Wow, I'm seriously impressed than you've been able to retain almost all of your LBM from this diet. I had no idea it was that effective. Do I need to order Lyle's UD2.0 eBook to get the guidelines for this diet? I'm very intrigued by it now...

lilmase1153
10-22-2004, 01:25 PM
mee too this diet sounds pretty damn good and im dew for a cut anytime now hmmm...

Vido
10-22-2004, 07:19 PM
He's not doing UD2. You can get information on the PSMF diet on Lyle's board though:

www.bodyrecomposition.com

Frozenmoses
10-22-2004, 07:37 PM
Yeah I know it's not UD2, I thought Lyle explained PSMF in the book though. Thanks for the tip, Vido. I'll check the boards.

JSully
10-22-2004, 07:53 PM
It's nothing like the UD2, except that I am doing the carb load process via UD2. With the little bit of carbs to get ready for the tension workout, the workout then begin the carb load, carb load the next day, then the power workout the following day while keeping your carbs around 2-2.5lb/LBM, and the very next day I go right back down to PSMF.

As far as keeping LBM, I'll let you know how my workout goes tonite. If I can still get 315 for close to 8 then it's pretty much the same, although I'm not expecting to get it more than 6 times due to my lack of carbs/energy. I'll keep my fingers crossed though, I'm confident I'll still get it 6, maybe 7 times.

JSully
10-23-2004, 01:51 AM
Felt good throughout the day. A little jittery seeing how it's Friday and I get to not go to work for 2 days. Came home and played some MK for a little while. Went to the gym and had a sh1tty workout. Maybe just because I can't hold a pump, I'm not sure. Strength was fine, but the problem was that I was going fine and feeling strong then BAM!! all of a sudden it's gone and the bar or dumbbell or whatever is just sitting on me. Immediate fatigue and I was getting pissed off. I hit 315 on bench for 5 reps then all of a sudden POP! I'm dead and it's stuck on me. WTF is that sh1t?!?!?! Same thing goes with the dumbbells. I went up to the 110's and got 5 easy then all of a sudden it's stuck to my chest like I have an electromagnet hidden inside my torso. Seriously, I'm pissed!

Starting Weight: 238lbs
Today's Weight: 227lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 can tuna - 33p 0c 1.5f
Meal 4: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
:::::Workout:::::
Meal 5: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
Meal 6: 1 piece chicken - 35p 0c 3f

Total kcals: approx 1400

Workout: Chest/Shoulders/Tris
Flat BB Bench: 135x20 225x15 /warmup 295x8 315x5 295x6
DB Incline Bench: 105x8 110x6 110x5
Pec Deck Flies: (isolation holding both arms completely contracted, then lowering one side for 10 reps, then the other side for 10 reps, then both arms to failure) 220x10x10x6 220x10x10x6 220x10x10x6 (weight[x]left[x]right[x]both to failure
Standing BB Shoulder Press: 135x10 135x10 /warmup 185x4 135x6 135x7
DB Side Raises SS w/DB Bent Over DB Rear Lat Raises: 35x10 ss/ 30x10 40x10 ss/ 35x10 40x10 ss/35x10
Hammer Strength Military Press SS w/Shrugs (holding 45lb plate in each hand): 180x15 ss/45x25 270x10 ss/45x20 270x7 ss/45x20
Close Grip Bench Press: 135x15 135x15 /warmup 185x10 205x7 205x7
Straight Bar Cable Pushdowns: 125x15 155x15 185x10
Cable Kickbacks: 40x10 40x10 ss/BW Dipsx15 40x10 ss/BW Dipsx15


Cardio:
None Today

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections:
Workout was sh1tty! At least I thought it was. I'd be doing good then no burnout, no warning, just complete muscle failure. I'm not sure if it's supposed to happen like this. I felt really strong at the beginning of the sets but as they progressed to 5+ reps I failed everytime. I looked at myself in the mirror for a little while at the gym without my shirt and am noticing lots of newfound ripples. LOL, yet I'm sacrificing tons of size. Everyone says I look like some skinny boy now. I'm like WTF!?!?!?! Please dear God let my muscles fill up when I carb load so that I look big again. I mean, I'm 227lbs @ 6'0 and got my bf tested the other day @ 11.5-12.5%. That would put my LBM WAY lower than what it was before. But they again, I'm CRAZY depleted. SO, I'm just praying I look better after my carb load. I want to look big again and I'm starting to get VERY discouraged. Anyways, enough of my depressing talk. The bastards had donuts at work today, and rubbed it all in my face too. I hate it when my friends can't even support me. They call me obsessed then laugh at me while they eat their fatass foods. Those fatass ba$tards!! I should kill them all, or not because I can't diet in jail. LMAO! Oh well, the little lady wants to go to the club tonite so I guess that's where I'll be going, carb depleted, depressed, and without alcohol. Sorry for my ranting, I'll go now. Bye-bye!

ryuage
10-23-2004, 06:16 AM
hey skinny how's the diet?? jk hehe

keep it up the carb load is around the corner!

sixdoubleo
10-23-2004, 06:15 PM
Jake...

I read through your log. Lookin good man. Your results pretty much mirror the weight-loss I had. You may want to consider doing depletion workouts a couple days after your carb load to help deplete muscle glycogen.

I found that it helps to take the entire carb load (say it's 1600g) and then divide it by the number of hours. I have been doing 30 hour carb loads. So then you know that you need 1600/30 = 53g of carbs every hour, or basically 150g of carbs every three hours. Two Noah's Bagels are 150g of carbs.

Also, don't let sleep interupt the carb intake. Try drinking a ****load of water before you go to bed, so that it will wake you up in the middle of the night. Then have a few bowls of cereal. a ****load more water, and then go back to bed....repeat. This way you keep the carbs coming in steadily. You'll have a better carb load that way.

I know that I have done it right when my muscles are huge and my stomach still looks lean. You will feel like a million bucks the day AFTER the carb load when you do the power workout.

briancurran01
10-23-2004, 06:47 PM
dont get discouraged jake...your lifts are still strong as hell bro...dieting sucks ass though...i have been dieting for over a year and will probably NEVER get to bulk...

lilmase1153
10-23-2004, 09:23 PM
^^^^ yeah no joke jake for being such a sh***w/o your still killin it... your strength will come back man i dont doubt it at all. keep up with the dieting

JSully
10-23-2004, 10:09 PM
Ryuage: Go fcuk yourself! :D Thanks, 6 days till carb load.. WEEEEEE!!
Sixdoubleo: Thanks man, for a sample of my carb-load-to-be check out my post in the nutrition section. I have screenshots posted of the carb load in excel.
Briancurran01: Thanks for the support man, much appreciated. You'll be skinny soon enough man, I used to be overweight too. I can't make claims that I've been as far over as you have in the past but you've DEFINATELY lost alot and I give mad props for that. Like I said, you'll be there in no time. You're obviously doing something right!! :cool:
lilmase1153: Thanks man, I'm keeping my fingers crossed and my prayers numerous. Tonite I'm gonna go do legs/back/bis and I'm going to try to crush it REALLY hard.

lilmase1153
10-23-2004, 10:20 PM
thats what i liek to hear mang.. keep the determination alive

ryuage
10-24-2004, 05:41 AM
:drooling: carbbbbbbbs

JSully
10-24-2004, 04:07 PM
This workout intended for yesterday, Saturday Oct 23. Yeah, sorry, I was tired last night and didn't feel like posting my long ass workout. LOL, anyways, workout went great, even though I killed myself. When I go back today I might find one of my legs just chillin there cuz it died in the middle of the workout. Maybe a rhomboid and a bicep too. I CRUSHED it yesterday. Totally hurt my feelings. Diet felt great even though I had that little fcuk up during the day. I doubt it's as bad as I made it out to be but I did some cardio last night too when I didn't need it. I also had a small can of sourkraut and like 4 cashews last night. Other than that I felt great. Today it's back to strict as hell. Here's how it went:

Starting Weight: 238lbs
Today's Weight: 226lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: Grilled Chicken Tuscon Style ??? Unknown Calories ??? mimiscafe.com
Meal 3: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
:::::Workout:::::
Meal 4: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f <1 small can sourkraut.
Meal 5: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f <4-5 cashews

< = cheated with: 1 small can of sourkraut won't do anything, that's just like eating cabbage. Ingredients are only cabbage, vinegar, & salt. As far as cashews, yes I know I cheated on that. But I only had a couple. I believe a quarter cup is the actual serving size and I had about half of that in a VERY small handfull. I just had to satisfy some urges that were absolutely killing me. Other than those 2 I did fine and today's back to nothing but the basics until carb load.

Total kcals: approx 1500-1600

Workout: Legs/Back/Bis

:::::LEGS:::::

Squats:
135x15
135x15
225x12 /end warmup
315x8
345x6
345x...5

- Dammit, on the way up on the 6th rep I just got broke off and dropped it down to the pins. I experienced extreme dizziness, nautia, and lightheadedness on the last 2 sets, but I'm an animal and kept going until failure. I was determined to get 8 @ 345 and I REALLY thought I could but I just died out too quickly. Keep on truckin!!

Single Leg Press:
90x10,10
180x10,10
270x8,8,12
270x8,8,12

- Yeah, my legs are still glued to the leg press and I'm walking around on NUBS. This hurt so hard. The last 2 sets I did right leg, then left leg, the repped out a killer set immediately afterwards with both legs.

Lying DB Leg Curl on Decline Bench:
40x12 /end warmup
55x8
55x8

DB Straight Leg Deadlift:
105x8
110x8
115x8

:::::BACK:::::

Hammerstrength Single Arm Hi Rows:
180x10,10 /end warmup
270x10,10
360x8,8
360x8,8

Hammerstrength Single Arm Rows (Palms Facing):
360x8,8
360x8,8
450x8,8

BW Pullups:
6
7
7

- I had to pull like I was gonna die on the last rep for each set. I thought my arms were gonna detach from my sockets. Felt good though!!

:::::BICEPS:::::

Barbell Curls SS w/ Dumbbell Curls:
DB Curls for warmup: 20x12 - 20x12 /end warmup
135x4 ss/ 50x6
115x6 ss/ 45x6
115x6 ss/ 40x8

- My forearms started dying like none other on those dumbbells. Even on the barbell I could feel the burn from both forearms AND biceps. Overall, great sets!

Preacher Cambered Bar Curl SS w/ DB Hammer Curls:
55x10 ss/ 40x6
55x8 ss/ 40x8

- Arms are dead. I fatigued out on the last rep of each of those.

:::::ABS:::::

Decline Situps:
25reps :wait 15 secs.: 15reps :wait 15secs.: 15reps
20reps :wait 15 secs.: 10reps :wait 15secs.: 10reps

Oblique Side Torso Raises:
25 each side
20 each side

Lying Leg Lifts:
15
12

- I got crushed on abs today. The last couple reps of each set hurt so bad I thought they were going to break apart from me and run away, then come back with a gun and shoot me.

Cardio:
30 mins low-medium intensity Elliptical machine. HR at a steady 135-145 BPM. Overall felt pretty good.

Supplements:
4 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections:
Well, other than the slight cheats on my diet, today went great. I don't think that the little cheats will affect me that much, I still lost a pound since yesterday. And as I said above I did that cardio when I really didn't need to. Workout went great, although I'm unable to attain a pump with no carbs. So it's just that I fatigue and fail all of a sudden. I don't really have much else to say, I put a new workout format up there. A little easier to read I think. I'll holla atcha lata.

JSully
10-24-2004, 04:08 PM
:drooling: carbbbbbbbs

Gee, how did you know? LOL

Carbs = :hump:

lilmase1153
10-24-2004, 07:31 PM
dude how do you do that kinda w/o on only 1500 kcals... your an animal jake.. keep up the great work

JSully
10-24-2004, 07:37 PM
lilmase1153: Ya know, I'm not sure how I do workouts like that. It seems my energy is pretty much the same now as it always has been. I suppose I've adapted to the no carbs and am being fueled off ketones (fat cells). Seems to be working although I can't manage to sleep alot at night and it takes me forever to actually get pumped up for something. I don't know, I could be talking out of my ass but I do have longer rest periods than I should, so maybe that could contribute to some of it. I do get lightheaded pretty often though and sometimes quite nautious. I do, however, continue because someday I would like to be a beast. LOL. Thanks for the animal comment, much appreciated.

lilmase1153
10-24-2004, 07:40 PM
dude when i come back to AZ we have to train together... your already a beast i dont know who else could train with that intensity on a measily 1500 kcals... :bow:

JSully
10-24-2004, 07:55 PM
Yeah man, hit me up on AIM so we stay in touch. My nick is "xtra0t". When are you coming back? I can hit you up with a free membership for a little while at the gym I go to, seeing how I'm 'coo w/the GM.

lilmase1153
10-24-2004, 07:58 PM
yeah thatd be awesome to train witth someone as hardcore as you... well im supposed to come back sometime in feb or march not quite sure yet but ill keep you updated.. free membership i like that.. what gym you go to?

JSully
10-24-2004, 08:06 PM
It wouldn't be free membership for a long time, maybe a couple weeks though. I go to 24 Hour Fitness, due to the fact I got banned from Golds Gym. Oh well, I like my gym just the same. It's cool being one of the strongest fcukers in there, that is, when I'm at my strong point. Right now I'm just average. :(

JSully
10-26-2004, 01:28 AM
OK, I'm guilty, I skipped the gym yesterday. It was Sunday and I just wanted to lay around. All I was supposed to do yesterday was cardio anyways so fcuk it, I made up for it today because I was only supposed to do cardio today, instead I did my workout.

Starting Weight: 238lbs
Today's Weight: ??? (went to a diff gym today)

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 piece chicken - 35p 0c 3f
Meal 4: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
:::::Workout:::::
Meal 5: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
Meal 6: 12 egg whites - 42p 0c 0f


Total kcals: approx 1200 - too low on protein :( FCUKIN' WENDY'S JACKED ME OVER!!! I order a Grilled Chicken sandwich, no bun, extra lettuce/tomato and they give me a god damned fried chicken sandwich. WTF!?!?!?! And I had no transportation to go back and get it fixed (was at lunch break)

Workout: Chest/Shoulders/Tris

:::::CHEST:::::

Incline BB Bench:
135x20
135x15 /end warmup
225x10
255x8
275x8

DB Flat Bench:
100x10 /end warmup
115x8
120x7
120x5

Incline DB Flyes:
50x8 /end warmup
65x8
65x6
65x8

- Good chest workout, too bad I got no pump :( Oh well, still felt good though. Killed myself on the dumbbells and that last set of BB Incline was KILLER! As far as Incline DB Flyes, good Lord, I thought the last 3 of the last set were going to rip pecs clean off my body!!

:::::SHOULDERS:::::

DB Side Raises:
25x10
25x8 /end warmup
40x8
45x8
45x8

Alternating DB Front Raises: (Hammer Grip Palms Facing)
40x8
40x8
40x8

Cable Upright Rows:
140x10
170x10
200x8 ::Entire Stack::
200x8 ::Entire Stack::

DB Shrugs:
120x15
120x12
120x12
120x10

- Shoulders killed, those front raises were EXCRUTIATING!! Other's were difficult but nothing can compare to the font raises!

:::::TRICEPS:::::

Straight Bar Cable Pushdowns:
100x15
150x12 /end warmup
180x12
200x10 ::Entire Stack
200+45x3 DROPSET 200x5

- Yes I broke the rules and altered the stack. I added a 45lb plate to the stack and crushed my triceps. I had to drop it off after the 3rd rep so that I could get another 5-6 good reps with the rest of the stack.

Single Arm DB Overhead Tri Ext:
25x10,10
30x6x6

Oly Bar (St. Bar) Skull Crushers:
45x10
55x9
55x9

- I can't go too heavy on these due to my bad elbow. I shattered it 7 years ago in a skating accident. This is the first time I've ever done skulls and it hasn't hurt like a MUTHA, so I may continue to do these and hopefully increase weight over time, so long as my elbow doesn't start bothering me again.

Closegrip Pushups:
12
14

:::::ABS:::::

"Triple Super Sets"
Ab Cable Pulldowns with Rope SS w/ Sitting Knee Ups SS w/Russian Twists:
100x30 ss w/ 30 sitting knee ups ss w/ 30 Russian Twists w/10lb plate

- Did that for 3 sets total, which makes a grand total of 9 abdominal sets. Man that whooped my ass.
Cardio:
30 mins low-medium intensity Elliptical machine. HR at a steady 135-145 BPM. Overall felt pretty good.

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections:
Yeah, that workout killed. My shoulders got crushed, my chest was beat up, and my triceps quit functioning. Overall, GREAT workout :thumbup: Diet kicked ass today too! Felt great all day, no lack of energy or anything. I ordered my ECY Stack this morning so it should be here by Wednesday. Unfortunately My carb load starts Thursday night so there's really no point in starting the stack until Sunday because that's when I officially start PSMF again after the Carb Load. But that's alright. I also want to add some cardio in during the day other than after my workout. I used to run at lunch at work, about 2.5 miles in a half hour at a moderate pace, so I may start that again every other day or something like that. As far as my weight, I went to a different gym today and they don't have a scale. I only like to weigh myself on the one scale at the gym I usually go to. I'll weigh myself on Wednesday because that's the next time I'm going to that gym. Then after my carb load on Saturday I'll get my bf% check so I'll put that in at the top of the journal as well. I think I'll update my bf% every carb load. Once I get around 8-9% I'm going to up the Carb loads to once a week instead of once every other week. I don't want to kill too much muscle. Anyways, that's all 4 tonite, lata!

Frozenmoses
10-26-2004, 09:35 AM
Holy crap, gigantic workout, Jake. Nice going man, some sick weight you're throwing around.

lilmase1153
10-26-2004, 04:33 PM
^^^^ yeah seriously man, i dont know how you train so intense with sucha low cal count... anyways great workout bro keep up the good job

JSully
10-26-2004, 08:03 PM
Thanks guys, I'm still getting worried about my LBM going down and my shrinking. Seems that every other day I get to thinking about my muscles not swelling back up to normal after the carb load. If it could just hurry up and be friday so I can eat my carbs and tomorrow would be saturday so I could see my load results and get my bf% tested. ARG! The pain of not knowing...

JSully
10-27-2004, 04:50 AM
Was SUPER tired today. I stayed up till 2:30 last night watching The Punisher. Badass movie I will say. So I was tired as hell all day, came home, took a nice long nap and finally went to the gym around 1130pm. LOL, didn't get hom until about 210am. Oh well, workout was good, I'm pretty sure. Don't even feel like typing this now but I don't wanna dissappoint my loyal readers.. yeah..err...uh.. yeah something like that. Anyways, here goes:

Starting Weight: 238lbs
Today's Weight: 225lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 Wendy's Grilled Chicken wrapped in lettuce and tomato - 35p 0c 3f
Meal 4: 1 can tuna - 33p 0c 1.5f
Meal 4: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
:::::Workout:::::
Meal 5: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
Meal 6: 12 egg whites - 42p 0c 0f

Total kcals: approx 1400

Workout: Legs/Back/Bis

:::::LEGS:::::

Leg Press:
270x15
360x12 /end warmup
630x8
810x9
900x6

Leg Extension DROP SETS:
105x12
210x12 /warmup
255x12 ::drop:: 225x12 ::drop:: 195x9
255x12 ::drop:: 225x12 ::drop:: 195x12
255x12 ::drop:: 225x12 ::drop:: 195x12-6(hold for 6 seconds last rep)

- Holy sh1t I couldn't walk after these!! I fell down continuously. My legs hurt so bad. The first set I only got 9 on the last drop set because I wasn't used to doing drop sets on leg extension. Then my friend pissed me off and said I couldn't do it so I had to prove him wrong. And that was also after I told him to put on the entire stack like me and do the same weight drop sets as me. LOL, he then proceeded to flip me off.

Lying Leg Curl:
80x10
95x10 /end warmup
155x10
185x8
200x7 [Entire Stack]

- That last set beat me up bad, I went for the 8th one but only got it half way, then I kept trying for about 3 seconds and just couldn't budge it any further.

:::::BACK:::::

Cable Pulldowns:
85x12
85x12 /end warmup
205x8
220x8
235x8

Straight Bar Cable Low Pulls:
175x10
190x10
205x8

DB Lat Pullovers:
75x8
90x8
100x6

- My back is still sore from the pullovers. Man those killed! Combined with the pulldowns and st. bar low pulls. The low pulls felt SO good. I despise working back but those actually felt good today. The squeeze of my lats together just felt really good for a change. I'm actually looking forward to my next back workout.

:::::BICEPS:::::

Alternating DB Curls:
20x12
25x10 /end warmup
60x6
55x6
50x8

DB Isolation Hammer Curls:
40x8,8
40x7,6

- By now my bi's are on fire, only a couple more sets and they'll be toast!

Rope Cable Curls:
100x12
115x8

Sing Arm Cable Curl:
55x8,8
55x8,8

- **Quoting the original Mortal Kombat** "TOASTYYY!!"

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections:
Workout was good, diet was even better. Not many urges today. I went back to Wendy's today and told those b4stards off about my sandwich yesterday in which they gave me a free sandwich today. So I was pretty happy about that. Diet is getting easier and easier, Thursday night is right around the corner... carbs::: :drooling: I can't wait, my mouth starts to water every time I think about it. LOL. Well I'm off to bed, it's 3am and I gotta get up in 3 1/2 hours. Lata!

ryuage
10-27-2004, 07:07 AM
carrrrbs one more day hang in there :)

Mannequin
10-27-2004, 06:00 PM
Punisher is a badass movie.

How you liking the PSMF so far?

Frozenmoses
10-27-2004, 06:02 PM
You are an insane person with as much lifting as you do. Are you supplementing with crack?

JSully
10-27-2004, 08:39 PM
ryuage: Almost there, 24 hours.

Mannequin: Punisher IS a badass movie! PSMF is awesome except for the 4th 5th and 6th day you're on it. Thats when you really feel like sh1t! After that the your body get's used to it and you'll be fine. I'm down 11lbs from where I started and I'm guessing the carb load is going to take me about 5-6lbs below where I started, in a 2 week range. Not bad IMO.

Frozenmoses: Got my ECY stack in today! :D No crack needed yet though!

lilmase1153
10-27-2004, 10:50 PM
damn jake very nice w/o and the diet is looking awesome man keep up the great work, and yes we are your loyal readers....

JSully
10-28-2004, 01:35 AM
UGHHH! Tomorrow!!! I'm dying for real food, it's getting into my head now. At 5.45pm Thursday night I can have 1/2 bagel with some jelly on it before my tension workout. Then afterwords MASSIVE amounts of food. But until then I feel like I'm going to keel over!! arg :(

Starting Weight: 238lbs - 10.14.04
Today's Weight: 224lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1: 12 egg whites - 42p 0c 0f
Meal 2: 1 can tuna - 33p 0c 1.5f
Meal 3: 1 can tuna - 33p 0c 1.5f
Meal 4: 1 can tuna - 33p 0c 1.5f
Meal 5: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
:::::Workout:::::
Meal 6: Three Scoop CytoSport Complete Whey Protein - 54p 6c 3f
Meal 7: 12 egg whites - 42p 0c 0f



Total kcals: approx 1350

Workout: Abs

:::::ABS:::::

Crunches SS w/ Hanging Leg Raises:
15, 15
15, 15
15, 15

Cable Ab Crunches w/Rope SS w/Oblique Crunches (left-right):
125x20 , 20-20
140x20 , 20-20
140x20 , 20-20

V-Seated Knee Ups:
15
15

Decline Sit Ups SS w/ Russian Twists:
10x20 , 10x20-each side
10x20 , 10x20-each side

- I held a 10lb medicine ball for the Decline Situps and Russian Twists. On the situps I had my partner toss me the ball as I was lowing myself then I threw it back at him as I came back up. For the Russian Twists I just held the ball and did 20 with each side. And now I can't move my mid-section!

Cardio:
30 mins low-medium intensity Elliptical machine. HR at a steady 140-150 BPM. Felt like sh1t!

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
2 "Tight" (fat burner) capsules

Reflections:
I'm tired and hungry, good night! :bang:

ryuage
10-28-2004, 07:32 AM
carrrrrrrrrrrbs today!

JSully
10-28-2004, 09:05 AM
Not even 12 hours!!

Mannequin
10-28-2004, 09:06 PM
Hell yeah. Let us know how the carb up goes!! You do one every 2 weeks?

JSully
10-30-2004, 02:10 AM
Sorry I didn't update this yesterday. I was in the middle of doing it when my computer crashed and I was pissed and didn't feel like re-typing everything I just did. Anyways, I didn't go to the gym today therefore I didn't weigh myself. No cardio, no nothing except carbs. So all weight postings are from yesterday as well as the workout posting. I'll put the time of the meals I had yesterday and just run it right into today. I had a "map" all planned out on what I was going to eat but I just didn't have the stomach capacity for some of it so I'll write what I did have. I stayed really close so as of right now I think I may only be 100g of carbs off so I'll just go throw back a 110g carb shake in after I'm done with this. Well, here goes:

Starting Weight: 238lbs - 10.14.04
Today's Weight: 224lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet:
Meal 1 [7.00am]: 12 egg whites
Meal 2 [10.30am]: 1 can tuna
Meal 3 [12.30pm]: 1 can tuna
Meal 4 [3.30pm]: 1 can tuna
Meal 5 [5.30pm]: One Scoop CytoSport Complete Whey Protein
----- 1/2 bagel w/1tbsp grape jelly
:::::Workout:::::

***BEGIN CARB LOAD***
Meal 6 [10.00pm]: 1 scoop ON serious mass
----- 2tbsp peanut butter
----- 24oz skim milk
----- 1 scoop cytosport complete whey protein
----- 1 cup (2 servings) universal carb +
Meal 7 [12.00am]: 4 cups quaker oat bran
----- 16oz skim milk
Meal 8 [3.00am]: 2 bagels w/4tbsp grape jelly
____________________
Meal 1 [7.00am]: 1 cup pancake mix -> 2 large pancakes (no butter, no syrup)
Meal 2 [10.30am]: 1/2 scoop ON serious mass/1 banana/1/2 cup granola/1/2 cup lowfat frozen yogurt/2tbsp peanut butter/12oz skim milk
----- 1 bagel w/2tbsp lowfat cream cheese
Meal 3 [1.00pm]: 2 servings spaghetti w/barilla spaghetti sauce (I was so full it took me until 6.00pm to finish this, but I had another shake around 4.30pm)
Meal 4 [4.30pm]: 1/2 scoop ON serious mass/1 banana/1/2 cup granola/ 1/2 cup low fat frozen yogurt/2tbsp peanut butter/12oz skim milk
Meal 5 [10.00pm]: 4 cups quaker oat bran cereal
----- 16oz skim milk
Meal 6 [11.30pm]: 1 serving spaghetti w/barilla spaghetti sauce
----- 16oz skim milk
Meal 7 [11.30pm]: 2 servings (1cup) universal carb +

OK, that was the entire menu yesterday and today. I neglected to put the little bit of candy I had today and the small serving of tortellini as well as the ice cream I'm about to treat myself to. I don't care to count those but if you must then add MAYBE 500 calories(??). Other than that, here's the breakdown I had earlier for the ENTIRE carb load.

Total Protein: 350g ->1400kCal -> 16.2%
Total Carbs: 1515g ->6060 kCal ->70.5%
Total Fat: 126 ->1134 kCal ->13.2%

Total Calories For Carb Load: 8594 kCal

As far as daily totals go, I started counting for TODAY when I woke up this morning and had my pancakes. If I start counting at that spot the breakdown goes as follows for today.

Protein: 205g ->820 kCal
Carbs: 1033g ->4132 kCal
Fat: 96g ->864 kCal

Total Calories For Today: 5816 kCal

All-in-all I think the load was really good. I'm ready for my med-carb day tomorrow then back to the PSMF on Sunday! Now for the not so good news on my workout :(

Workout: Full Body Tension Workout!!

Hack Squat:
90x15
90x15 /end warmup
270x8
360x8
450x6

Leg Extension:
180x12 /end warmup
225+45+45x12
225+45+45x12
225+45+45x12

- Yes, I know I broke the rules again, I altered the stack. Well, the stack was too light, then the stack + 45 was too light, so I said WTF, grabbed another pin and threw another 45 on it. I'm sure I'll get in trouble for that one day, but until then its my way!

Barbell Straight Leg Deadlift:
132x12 /end warmup <--- BAD IDEA!!! Shoulda warmed up and stretched more!!!!!!! :(
225x8
275x8
315x1, 2<---- POP!!! Hammy gave out on me, WTF?!?!?!

- WTF!?!?! The weight just dropped. GOD it hurt so bad. I still don't know whether I just strained it or pulled it. I know it's not torn because it's not bruised whatsoever and I can still walk and whatnot. Hell, I can still curl my leg up (with VERY little weight). It felt really weird, and it's very hard to describe how it felt. It kinda felt like the bottom half of my hammy just ripped apart from the top half right in the middle. I have know clue what happened. The pop coulda just been from my knee almost hyperextending from the force coming down so fast. I know when I stood up it didn't feel right. It felt real warm and kind of tingly. I immediatly started to feel it for some kind of physical injury. I then hobbled to the bathroom to see if there's any blood inside starting to build up. By now the pain had ceased a little and I was starting to walk normal again, but I didn't want to put alot of weight on it yet. No blood under the skin or anything so I was pretty relieved. About 15 minutes later, now my hammy just feels like I've done a ridiculous set of drop set leg curls and burns like a motherfcuker. To tell you the truth I'm still not sure as to what happened. I know that today it still hurts and I should stay away from stretching it and curling it. But even then the pain isn't too bad. But it does hurt VERY bad when I try to stretch it out some. When I came home last night I iced it for about 3 hours and that seemed to help. When I woke it still hurt quite a bit but throughout the day it feels much better now. Well, ya know what? This is a full body workout and I still have the rest to go!!! Fcuk it!! I'm done with legs but not with anything else. Onto the next set of exercises. I'm kind of at a disadvantage being how sometimes you flex your hamstring uncontrolably in certain exercises to maintin good form (ie. bench, db lateral raises, etc. so I couldn't go maximum all out but I came pretty damn close)

Flat BB Bench:
135x20
225x15 /end warmup
315x6
315x6
315x ---Got distracted->fcuk it I didn't wanna bench anyways, onto Pullups!

- I got distracted and my friends took all the weight off the bench before I could do my last set. Being my ham was busted I didn't want to bend over and pick up all the weight and put it on so screw it, on the pullups.

Pullups:
10
10
8
8

Hammer Strength Military Press Machine:
90x20
180x15 /end warmup
270x10
320x6
320x5

- I was hoping to get that 6th rep on the last set but no matter how hard I tried, I couldn't get it without assistance, therefore it's not worthy enough to be counted as a rep.

Seated Cable Flye:
100x8
100x8
100x8

- These kicked my ass, I strugged to barely get that last one for every set!

Seated Cable Rows:
130x10
140x10
150x8

DB Side Raises:
40x8
40x8
45x7

- This is where the hammy started hurting again. Tring to stand upright with good from. I unknowingly flex my hammy to keep good balance with my form and that just killed my on the last set. The previous 2 sets weren't bad with the 40's but the 45's were like adding 20lbs. Just couldn't get the 8th one.

Preacher Curls w/Cambered Bar SS w/Preacher Curls with DB->Hammer Grip:
95x8 ss/ 30x8
95x6 ss/ 30x8

Straight Bar Isolation Curls on Incline Bench facing floor:
bar x 10
bar x 10

BW Dips SS w/ Cable Rope Pushdowns:
20 ss/ 100x15
18 ss/ 115x12

- I was in a hurry on the triceps so they didn't get much attention. I blew off too much time when my hamstring screwing up and my friend had to get to work, so I had to hurry with the triceps. Although, for only 4 sets I had a pretty good burn goin on!

Cardio:
None, go home and eat ASAP!

Supplements:
4 Fish Oil capsules (None 10/29/04)
2 GNC Mega Man Daily Vitamins (None 10/29/04 I forgot :()
ECY Stack 3 times (7.00am/11.00am/3.00pm) (None 10/29/04)

Reflections:
yesterday wasn't as bad as I thought it was going to be, waiting for my carb load and all. What was killing me was that I haven't had ephedra in such a long time and I wasn't used to how fast it burns the food in you so I was starving ALL day. Not to mention I was so hyper at work it was crazy. I couldn't sit down and get any work done. But alls well I didn't get fired. LOL. In fact, today all I did was sleep at work from the carb load spiking my blood sugar levels. LMAO. But we had a huge Halloween party today so it's not like it mattered anyways. I'm feeling great. Although I'm feeling CRAZY fat. I'm super bloated and what abs I had last night I sure as hell don't have right now. Hopefully when I wake up my muscles will not only be nice and full but I'll also be back to being thin again, with slight abs poking out. Oh yeah! Speaking of abs, that ab workout I did the other night, is STILL kicking my ass. Whenever I lean back on the couch or something I can feel it. It hurts just to touch my abs. Damn but it's awesome. I have abs again tomorrow. I suppose fcuking up my hammy means I can't hit heavy squats tomorrow. UGH!! I should be able to hit some deadlifts though. I'll hafta see how it feels on 'em. Normally when I do them I never feel any kind of pull with them so I'll do a light set and determine then. Now its ice cream time! I'll be back later to see if anyone posted replies to my new book. LOL, I know this was a long ass post. And if I haven't learned anything but one thing, I've learned to stretch the HELL out of my hamstring before going heavy on SLDL!!! (Even though 315 still felt a little easy, ARG!!)

Ğragons
10-30-2004, 02:12 AM
hey everything looks good in here, but cant u injure yourself on smith machine squats?

id stay away from em ;)

JSully
10-30-2004, 02:41 AM
Smith machine squats? You mean last week when I did smith Front Squats? I was just looking for some variation. I didn't really like 'em that much so when I do front squats again I'll just use the rack.

ryuage
10-30-2004, 09:14 AM
everything seems to be going well up in herrrrr.

Coke
10-30-2004, 03:11 PM
Props on the journal...very motivated to reach those goals - Solid workouts!!

lilmase1153
10-30-2004, 04:37 PM
damn thats what you call determination jake... good s*** brother.. sorry about the hammy but its all part of the game, i guess it just teaches you to be a little more careful and stretch before doing the insane wieght you always doo.. great w/o's bro, now go eat some ice cream for me :-)

JSully
10-30-2004, 05:59 PM
Thanks everyone, determination is one thing I'm not lacking. I'm looking a little more full in the mirror today, kind of disappointed as far as right now goes. Its just SO hard for me to get ripped and I feel I never will. I'm not sure how many total lbs I lost on this diet the last 2 weeks, but I'm going to continue for another month which is 2 more 2 week cycles and from there I'll determine if this diet's REALLY for me or not. Well, I'm off for my power workout, although I'll hafta exclude legs on account of my hamstring. Hopefully by my next power workout I'll be doin better. I'll list my diet and workout later.

lilmase1153
11-01-2004, 01:03 AM
what no post today, jake where are you??? your loyal readers need sustinence hurry........

Vido
11-03-2004, 01:25 AM
What's going on with this journal?

lilmase1153
11-03-2004, 01:34 AM
yeah im with vido whats going on jake, were waiting ............ ok still no post well im going on strike than... ok j/k hope all is well and post as soon as you can or want....

JSully
11-03-2004, 01:42 AM
Yes, I've been slacking off. :( Sorry. Anyways, back to updating this. I went to a different gym today and therefore didn't weigh myself. I like to weigh myself on the same scale every time, so tomorrow I should be going to my reg gym.

Starting Weight: 238lbs - 10.14.04
Today's Weight: ??? went to a diff gym today

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet: ------------ | Prot | Carb | Fat | - [Macronutrients Listed In Grams]
Meal 1 [07.00am]: | 42.0 | 00.0 | 00.0 | - 12 Egg Whites
Meal 2 [10.30am]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 3 [12.30pm]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna, 1 Diet Dr. Pepper
Meal 4 [03.30pm]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 5 [07.30pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
---------:::::Workout:::::--------
Meal 6 [11.30pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
Meal 7 [01.00am]: | 42.0 | 00.0 | 00.0 | - 12 Egg Whites

Total Protein: 295g -> 1180 kCal -> 91.1%
Total Carbs: 12g -> 48 kCal ->3.7%
Total Fat: 16.5 -> 66 kCal ->5.1%

Total Calories For Today: 1294 kCal

Workout: Abs

:::::ABS::::::

Alot, I didn't write it down, and yes, I do remember, but that would take too much energy to recall all of it. How about more along the lines of, as I was doing them, I not only felt like someone was welding on my stomache, but I also felt as if I were going to vomit about halfway through my ab workout. Yeah, that describes it pretty well.

Cardio:
45 mins on the elliptical machine. I started out at low intensity and worked my way up to higher intensity ending in the 160-165BPM range @ lvl 18. I was good on this until I hit 35 minutes. Then I started getting a massive headache as well as feeling extra hungry. Also, the elliptical makes my feet go numb (???), strange, I know.

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.00am/11.00am/3.00pm)

Reflections:
Felt good today, the hammy still hurts. Yes I did my workouts the past 2 days. I tried to do a quads only workout. I did some hack squats then went over to the leg extensions, but because of the pressure it puts on my hammy with the downforce I couldn't do it. Hopefully I'll be alright enough in a few days to hit quads hard. My hammy doesn't hurt when I do squats so I might try some front squats if my knees are up to it on Friday.

lilmase1153
11-03-2004, 01:46 AM
wow nice w/o and especially on the cardio with only 1200cals i dont know how you do it, i know i know i say that all the time but you should barely be functioning let alone an intense session like. good luck brotha with the hammy just remember to stretch from now on. we dont need you incapcitated now...

Vido
11-03-2004, 01:48 AM
Your macro breakdown is way better than mine...I need to step it up. Although drinking pop tuttut ...

Congrats on the cardio. I was doing 45 minute sessions in the summer, and I've been known to go as long as 2 hours in the past, but I just can't see myself going that long right now. Cardio was a lot easier when I weighed 180 lbs.

JSully
11-03-2004, 01:54 AM
lilmase1153: Thanks man, I've been stretching it to try to bring elasticity back. I stretch it 3-5 times per day to try to get it back to normal. It hardly hurts anymore, just when pressure is put on it and when I stretch it. But other than that I'm doin alright. Thanks for the conern though.

Vido: Yeah I was bored so I figured I'd draw up a little "table" and actually break down the macronutrients. The cardio killed but I liked it at the same time. And since Im only doing 15-20 minutes every once in a while on workout days I figure I'll step it up and hit 45 on cardio/ab days. 2 hours of cardio is ridiculous. The only way I'm doing 2 hours of cardio is if I'm playing ball with some friends or something. As it is, I have long ass workouts in the gym. How much are you weighing now btw? And what's ur LBM @?

Vido
11-03-2004, 02:04 AM
How much are you weighing now btw? And what's ur LBM @?

I haven't weighed myself since I started the diet. I want to do it after a proper refeed, lol.

As for LBM, I couldn't really tell you. I've never had my bodyfat tested so it would be all guesswork. You can see my abs half-decently when flexed again, which is quite an improvement already after only 7 days. I don't really know where this would put me in terms of bodyfat, especially because it depends on how well my abs are developed. Some people have abs at 15%, others don't even have them at 8%.

JSully
11-03-2004, 02:13 AM
I haven't weighed myself since I started the diet. I want to do it after a proper refeed, lol.

As for LBM, I couldn't really tell you. I've never had my bodyfat tested so it would be all guesswork. You can see my abs half-decently when flexed again, which is quite an improvement already after only 7 days. I don't really know where this would put me in terms of bodyfat, especially because it depends on how well my abs are developed. Some people have abs at 15%, others don't even have them at 8%.

Yeah, it all depends on ab development. I never did abs before because I could never get them to show so I slacked alot. Recently I've figured out how vital they are for core as well as now that I'm dieting I want to see them, so I hit them hardcore every other day for 20 mins or so. They caliper tested me between 11.5 and 12.5 and I have slight abs, I can coun't em but they aren't like RIGHT THERE like they would be if I had highly developed abs. Oh well, in time. I figure that if I weigh 230 after a carb load, and they have me figured at 11.5-12.5% (I'll round to 13%) that would equal about 29.9lbs of fat which is about 200LBM. Kind of depressing really because I thought it was much higher, but I'm guessing the previous reads were really wrong. The guy had me at 18% @ 265lbs which = 47.7lbs of fat which = 217.3LBM. And my strenght is damn near the same as what it was before. So I must have been closer to 22%. My 259-265 pictures are posted in the member pics section. Very depressing fat pics though. lol

OH yeah, and it was DIET DR PEPPER. 0 calories. Tastes like reg dr.pepper. I normally have one a day just so I don't kill myself with blandness.

ryuage
11-03-2004, 03:53 AM
hrmm 200 lbs of lean mass depressing...

boy!!

Vido
11-03-2004, 12:09 PM
Don't know if I missed it before, but how tall are you, Jake?

JSully
11-03-2004, 06:44 PM
ryu: When I was expecting to have 220lbs LBM and it turns out that I only have 200lbs LBM.. yes its depressing. But that's all the more determination for me to get it up there next year. My goal through next year is to gain 20-30lbs LBM and end the year at approx 8%bf.

Vido: 72 whole inches.

JSully
11-04-2004, 12:09 AM
Yes, I've been slacking off. :( Sorry. Anyways, back to updating this. I went to a different gym today and therefore didn't weigh myself. I like to weigh myself on the same scale every time, so tomorrow I should be going to my reg gym.

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: 224lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.30am]: | 42.0 | 00.0 | 00.0 | - 12 Egg Whites
Meal 2 [10.00am]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 3 [12.30pm]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 4 [03.30pm]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 5 [06.30pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
<----------------:::::Workout:::::--------------->
Meal 6 [10.00pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
Meal 7 [11.30pm]: | 42.0 | 00.0 | 00.0 | - 12 Egg Whites
<===========================================>

Total Protein: 295g -> 1180 kCal -> 91.1%
Total Carbs: 12g -> 48 kCal ->3.7%
Total Fat: 16.5 -> 66 kCal ->5.1%

Total Calories For Today: 1294 kCal - EXACT same as yesterday, but no Diet Dr.Pepper. Thanks for making me feel guilty Vido. :mad: *LOL*

Workout: Calves

Uh, 4 sets of 25 on seated calf raises, then 4 sets of 25 on standing calf raise machine. And that's about it.

Cardio:
45 mins on the elliptical machine. I started out at low intensity (130-135BPM) and worked my way up to higher intensity ending in the 160-165BPM range @ lvl 18.

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Reflections:
Felt great today, no problems. Cardio felt fine other than extremely exhausting. Calves burned like hell while I was doing them. I spent alot of my cardio session thinking about what kind of Leg workout I'm going to have on Friday seeing how I can't do my hammies. I'm thinking about Front Squats, Leg Press (only 6 inches between feet), and One Leg DB Squats. If my hammy's feeling up to it I might try manage some Leg Extension but I tried today with real light weight and it's just putting too much pressure on the bottom of my leg when I raise it up. I've also been stretching it 4-5 times a day. It hurts like hell when I stretch it though. I talked to one of my friends that has pulled his hamstring before and he said that it's most likely what happened and to just isolate quads and try to stay away from hamstrings for 2-3 weeks. OK, I suppose thats an option. However, I'm going to try to do some deadlifts and power cleans sometime next week if it's feel up to it. If it hurts whatsoever then I'll postpone a couple more weeks.

I've been thinking about my carb load alot lately too. I wanna do it as STRICT as possible other than dinner which will be pizza and ice cream. I MUST satisfy SOME urges, lol. The rest of the carb load will be pasta w/tomato sauce, toasted bagels, sweet potatoes, oatmeal, and brown rice. As well as about 400g of dextrose for the first 2 meals of the carb load (Thursday night). Now, trying ot hit 1000g of carbs between friday morning and night using the clean carbs as listed, will be quite difficult seeing how my stomache isn't the size it used to be. Carbs on Saturday will be about 400g worth of sweet potatoes, oatmeal, brown rice and maybe a bagel. I'll keep my fats between 30-40g. On Sunday I'll keep the carbs at about 200g with the same Low GI carbs as on Saturday. Then my next carb load is on Thanksgiving. Then I'll do 2 1 week cycles before my Christmas party at work, and by then I should be lean enough that I'll need to stick with one week cycles. Or even switch to a different type of carb cycling diet that are in 3 day cycles (www.mindandmuscle.net <--carb cycling articles). I want to be around 210lbs 7-8% bodyfat by mid december. As far as everything's going right now it does seem possible. So let's keep fingers crossed and hope for the best.

Oh yeah, I look like sh1t. Muscles are depleted and look like raisins on a grape vine while the fat just hangs there. It's so damned jiggly on these days, even though there isn't THAT much there its just one big sloppy mess. ARG!

OK, sorry for the novel. bye bye :clown:

lilmase1153
11-04-2004, 02:42 AM
wow great post as always jake.. you got some good cardio going and a nice calf w/o. by the looks of your diet and results thus far you should have your goal no prob that is if there is minimal cheating involved :-)

JSully
11-04-2004, 08:26 AM
Do I look like a big cheater. :) I post EXACTLY what I eat for the day.

Mannequin
11-04-2004, 12:55 PM
So how much do you weigh now brudda man? Ha I am reading your journal with great interest! Also I went to lyle's site and he said it was damn near impossible to go longer than a week without a carb load on the PSMF. Do you find this to be the case or are your 2 weeks increments doable?

JSully
11-04-2004, 08:24 PM
2 week increments are very doable, once you get past the first week it's all downhill. The hardest part are the 4th, 5th, and 6th day on the PSMF. That's when you start going insane. Although I haven't had that much of a problem on this 2 week cycle and I'm in my 6th day for this cycle. Once monday come's its smooth sailing till Thursday night to begin the load. The hardest part is the weekends, because I still go out with my friends and stay up late and sh1t! All their eating and drinking takes a toll but I got willpower!! LOL

OH, and I weigh 224lbs as of yesterday.

JSully
11-05-2004, 12:37 AM
Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: ?? <- different gym today

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.30am]: | 42.0 | 00.0 | 00.0 | - 12 Egg Whites
Meal 2 [10.00am]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 3 [12.30pm]: | 35.0 | 00.0 | 03.0 | - 1 Piece Chicken w/lettice, tomato - Diet Dr.Pepper
Meal 4 [03.30pm]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 5 [06.30pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
<----------------:::::Workout:::::--------------->
Meal 6 [11.30pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
Meal 7 [12.30pm]: | 42.0 | 00.0 | 00.0 | - 12 Egg Whites
<===========================================>

Total Protein: 297g -> 1188 kCal -> 90.8%
Total Carbs: 12g -> 48 kCal ->3.6%
Total Fat: 18 -> 72 kCal ->5.5%

Total Calories For Today: 1308 kCal - yes, I had the Diet Dr.Pepper today. :eek:

Workout: Chest/Shoulders/Tris

:::::CHEST:::::

BB Incline Bench:
135x20
185x15 /end warmup
255x10
265x7
265x8

DB Flat Bench:
105x9
105x10
105x8

Standing Cable Flyes:
50x12
60x12
70x8

:::::SHOULDERS:::::

BB Military:
135x10
135x10 /end warmup
185x8
185x6
185x5 - DROP SET - 135x5

DB Side Raises SS w/Front Raises (45lb Plate):
35x10 ----- 45x10
35x10 ----- 45x10
35x10 ----- 45x10

BB Upright Rows SS w/Shrugs (holding 45lb Plate in each hand):
115x10 ----- 45x20
115x10 ----- 45x20
115x10 ----- 45x20

:::::TRICEPS:::::

Cable St Bar Pushdowns SS w/CG Pushups:
100x20
130x15 /end warmup
160x12 ----- 12
200x10 ----- 12

Single Arm Rope Cable Pushdowns SS w/OH Tri Ext w/Curl Bar:
40x15,15 ----- 55x10
40x11,10 ----- 55x10

Single Arm Rev Grip Cable Pushdowns SS w/Cable Kickbacks:
40x12,12 ----- 20x10,10
40x12,12 ----- 20x10,10

Cardio:
None today :D

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Reflections:
Yeah so I'm fried after that workout. Strength was WAY down on this workout. Very strange, if you recall my workout on Sunday the 31st my strength was through the roof. That was also coming off of a Carb Load so I'm guessing that's the major reason. I'll probably be sore tomorrow, hell I'm sore now. Other than that, I would like to say that - My name is Jake, and I had a Diet Dr.Pepper today......*claps*....I've entered myself in SDA - Soda Drinkers Anonymous. So, Vido, at least I'm seeking counseling. :D

Hmmmmm....ok I just had a piece of chicken instead of my egg whites. So cancel out the 42g protein and make it 35g protein and add 3g fat.

*shrug* Oh well, it tasted alot better!

lilmase1153
11-05-2004, 03:26 AM
nice w/o there jake, and no i dont think your a cheater but come on you know you want too :alcoholic

JSully
11-05-2004, 08:10 AM
What I would give for a White Chocolate Macadamia Nut cookie right now.

Oh, and go figure, they moved the Pot Luck day. It was supposed to be the 12th (my Carb Load day) but this lady that's worked there for 5 years quit and today's her last day. So they moved the Pot Luck up to today to "celebrate" her leaving or something like that. Now I get to stare at pizza & donuts & homemade food all day. Dammit that pisses me off, to hell with them, I'm not bringing anything in this time!

chops
11-05-2004, 10:35 AM
hey lj, i like your avatar :)

your journal makes for good reading. good luck with it all. cals look tough!

lilmase1153
11-05-2004, 04:01 PM
jake were a team ok remember that.. ill eat that food for you so you dont have to look at it ok... :-)

Vido
11-06-2004, 01:32 AM
The hardest part is the weekends, because I still go out with my friends and stay up late and sh1t! All their eating and drinking takes a toll but I got willpower!!

A lot more than me :). Keep it up man, you're doing great.

ryuage
11-06-2004, 06:47 AM
all this psmf talks is gonna make me do one when it's time for me to cut :p anyways good job on the progress.

JSully
11-06-2004, 12:54 PM
This post intended for Friday, November 5.

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: 221lbs |Damn! Down 17lbs total|

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.30am]: | 42.0 | 00.0 | 00.0 | - 12 Egg Whites
Meal 2 [10.00am]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 3 [12.30pm]: | 35.0 | 00.0 | 03.0 | - 1 Piece Chicken w/lettice, tomato
Meal 4 [03.30pm]: | 33.0 | 00.0 | 01.5 | - 1 Can Tuna
Meal 5 [06.30pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
<----------------:::::Workout:::::--------------->
Meal 6 [11.30pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
<===========================================>

Total Protein: 255g -> 1020 kCal -> 89.4%
Total Carbs: 12g -> 48 kCal ->4.2%
Total Fat: 18 -> 72 kCal ->6.3%

Total Calories For Today: 1140 kCal

- I skipped out on the last 12 eggs for the day.

Workout: Legs/Back/Bis

:::::LEGS:::::

Front Squats:
115x11
115x12 /end warmup
135x10
185x8
205x8
225x6

Leg Press w/Drop Sets:
540x10
720x6 /drop-> 540x12 /drop-> 360x26
720x6 /drop-> 540x12 /drop-> 360x41

-OK, I thought my legs were going to fall off on the 2nd set, then the 3rd set came alone and made them blow up like I just stepped on a land mine. I had to wait a good 3 minutes before I could even walk without falling down. My quads were ON FIRE!!!

Single Leg Squat:
BWx15,15
20x10,10

- For these I put the balls of my feet against the side of a bench and put my leading foot way out as if I were doing a lunge, then just repped the 1 leg squat. The 2nd set I grabbed 20lb db's and held 'em. I barely got 10 reps.

:::::BACK:::::

BW Pullups:
12
8
8
10

Cable Straight Arm Pushdowns (similar to DB Pullover):
115x15
130x12
145x10

Cable Low Row w/V-Bar:
175x10
190x10
205x10

- Good back workout although I had to rush it cuz my partner had to get going to work. I had to rush my bicep workout too but I still beat the sh1t out of it. You'll see ;)

:::::BICEPS:::::

Straight Bar Curls:
Barx15
Barx15 /end warmup
95x8
95x8

Alternating DB Curls:
40x6
35x6
30x6
25x6
20x8
15x10
10x20

- This was one continuous set. I only did this set once, started with the 40lb DBs then went all the way down to 10lb DBs. By the time I got to the 10lb DBs they felt as if they were 60lb DBs.

Alternating DB Hammer Curls:
30x8
25x8
20x10

- One continuous set as well, And it burned just as bad as the previous drop set above. Now my arms are fried like they just got done cookin' at KFC.


Cardio:
None today :( Not enough time.

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Reflections:
Wow, so that workout kicked my ass. I didn't post last night because I was too busy crying myself to sleep. But I love that kinda sh1t! Feel the burn, the kind you hate to love but love to hate!! Now to go eat some egg whites (breakfast) and conjure up a strange type of cardio session today, maybe stadium steps?

Oh yeah, no direct ham work for a little more than a week is making it feel pretty good. I think I'm going to hit up some power cleans on monday and some deadlifts on tuesday. That'll give me another 2 solid days before using any kind of ham in a workout. The front squats and leg press didn't put any strain on the hammy at all so all is well. I did a super light warmup on front squats for this very reason to tell if it were going to bother my hamstring or not. Well it didn't, then I also didn't do the drop set on the first set of leg press for this same reason. All is good though. :thumbup:

JSully
11-06-2004, 01:03 PM
chops: thanks man, the reading will get better cuz I'm taking a step up on my workouts. A little higher rep range and more burnounts.

lilmase: oh yeah! you go ahead and eat all you like, but I'm bigger! ;) .....for now... *lol*

Vido: thanks bro, the lovehandles are melting off and the abs comin in :D

ryuage: its an awesome diet, fastest results I've ever seen. The fat literally melts off!

Vido
11-06-2004, 02:43 PM
Leg Press w/Drop Sets:
540x10
720x6 /drop-> 540x12 /drop-> 360x26
720x6 /drop-> 540x12 /drop-> 360x41


:omg: :bow: Wow, I'm speechless...unreal man, unreal!

JSully
11-06-2004, 02:58 PM
:D

Pringlewheels
11-06-2004, 03:36 PM
Oh cool, UD2 of course






Do you think a guy must do some shrugs on the depletion workouts??

JSully
11-06-2004, 03:38 PM
Not quite UD2. PSMF with a UD2 carb load is really what it is.

If I don't do shrugs I have this psychological feeling that my traps will disappear. LOL, as with all my bodyparts if I don't work them I feel as if they will diminish into nothing!

Pringlewheels
11-06-2004, 03:38 PM
Nevermind just saw that y'do

Pringlewheels
11-06-2004, 03:39 PM
Ahhhhhh!!!! I didnt see that answer.. I can relate hehe

lilmase1153
11-06-2004, 04:45 PM
liljake killin it with the legs back and bi's, usually people only kill one body part at a time i bet your feelings the doms pretty bad right about now... so how is your body adjusting to the low cal diet on w/o days you think your adapting pretty good?? oh and if i keep eating the way i do i will be at your wieght within oh lets say a couple months :-)

Coke
11-06-2004, 05:48 PM
Jake, you would completely rule if you gave legs its own day...nice work though bro, keep it up.

JSully
11-06-2004, 06:14 PM
lilmase1153: Yeah, thanks man. DOMS are harsh, it hurt to get out of bed this morning, but I'll get over it. I'm headin over for a cardio/ab/calf session here in a few. Body is adjusting just fine to the low cal diet, I'm not near as grumpy as I was the first cycle. I'm still very hungry for my carb load day but all in time and it's not quite the big deal anymore. I put my roommate on the same diet and he's on his first 2 week cycle of PSMF right now. So, currently he's feeling how I did on my first PSMF 2 week cycle. He wan'ts to kill anyone with good food in their hands. LOL. I'm not doin too bad though. I just shake my head and turn away. I will say this requires a plethora of discipline and determination, but I want shredded'ness so badly I can taste it. And I'd rather taste the sweet taste of being ripped than fat. If I can get down to where I want to be by mid/end december, I'm going to do a slow bulk with maybe 200-400 calories above maintenance. I want to keep my 6 as long as I can before I have to give it up. LOL. But, that's providing I even have a 6 at that time. If I can't get sub 8% by December 31, it's another sloppy bulk and I'll do another cut sometime towards the last quarter of next year. I'll keep my fingers crossed. :D


oh and if i keep eating the way i do i will be at your wieght within oh lets say a couple months :-)
But I'll still be taller. :evillaugh

CoCoa: I do legs on their own day when I bulk. I've done legs so much as 3 times a week. I love legs, yet I hate them.... yet I love them...yet I hate them..haha. I guess that doesn't make sense. Anyways, I seem to get good results doing legs 2 times per week, but when I bulk I don't take days off from the gym. I like bulking like that. So long as my body is getting the nutrients needed I'll go for 15-20 days straight without an "off" day. I just go on a standard 4day rotation 'split'. When the split is over I go right back to the beginning of it. If I feel that I need an off day, I'll take it then continue where I left off the next day I feel like lifting. Stay tuned and eventually you'll see a "legs only" day. :D But not till I'm done cutting.

Vido
11-06-2004, 06:36 PM
Anyways, I seem to get good results doing legs 2 times per week, but when I bulk I don't take days off from the gym. I like bulking like that. So long as my body is getting the nutrients needed I'll go for 15-20 days straight without an "off" day. I just go on a standard 4day rotation 'split'. When the split is over I go right back to the beginning of it. If I feel that I need an off day, I'll take it then continue where I left off the next day I feel like lifting.

Interesting, I'm kind of the same way on bulks, although I usually only go about 5 times/week. You hear the term "overtraining" thrown around all too frequently and guys recommending working out 3-4 days/week max. I think as long as your nutrition and sleep are in place, "overtraining" won't occur, at least in the short run.

JSully
11-06-2004, 06:44 PM
Interesting, I'm kind of the same way on bulks, although I usually only go about 5 times/week. You hear the term "overtraining" thrown around all too frequently and guys recommending working out 3-4 days/week max. I think as long as your nutrition and sleep are in place, "overtraining" won't occur, at least in the short run.

Precisely, I'm glad I'm not the only person who thinks that way. I normally get tired of going every 5-6 days or so, but I've gone as much as 23 days in a row before. That was when I had different training partners and I just went all the time because at least one of the partners would be doing something I should be in my split. LOL. I never experienced overtraining then, and I hardly got sore no matter how much I killed it, and I think that was just because of my nutrition/sleep/and how frequently I trained. The body adapts, and it does a very good job at that!

If I am gaining fat and sleeping at least 6-8 hours per night, I don't believe in overtraining.

Vido
11-08-2004, 12:24 PM
Did you ever come back from the bar on Saturday night?

ryuage
11-08-2004, 01:08 PM
my sleep sucks... so i know I cant train 7 days a week.. :)

JSully
11-09-2004, 12:40 AM
Vido: I was out till 5am on sunday morning, the gf wasn't too happy about that. :( And I just generally don't like posting in my journal on the weekends. Dunno why. I'd rather read everyone else's stuff.

ryu: yeah my sleep sucks too, I try to kick it up a notch while I bulk.

JSully
11-09-2004, 01:15 AM
Hmmmm, I dropped off the planet this weekend and sort of jumped back on about 5 minutes before I had to work. :( I dislike work. Well, sorry for not doing anything with the journal. Saturday night I went and did some power cleans then a little bit of abs, and skipped out on cardio. Went out dancing then didn't get home till 5am. The little lady wasn't too thrilled about this and today we FINALLY made up. So, all is well now. As far as Sunday, I did 30 mins cardio on the elliptical, and after reviewing myself in the mirror for quite a while, I've decided that I'm losing too much mass on this diet. I was down to 216lbs Sunday night and it's just coming off a little too fast for me now that I'm getting leaner. So I'm going to transition back into the UD2 this week. Last night I had some baked beans and hotdogs and a small bowl of ice cream as well as 2 peanut butter & jelly sandwiches. I know, beat me with a wet noodle and call me suzy but that's just it. I didn't want to go another week losing more muscle so I figured I'd up do a TEENY carb load so I took in 200-300g carbs last night and when I woke up this morning I started the UD2 this week. So, we'll see how this goes. I'm having trouble getting past the 10-11% marker so I'm beginning to think that its genetics, but I'm not sure. If I can't break 10% by the beginning of the year, and I stay strict on this diet like I am going to, then I can be pretty sure that it's genetics. But I'm still confident I can get down to 6-7% by the beginning of the year. As far as the mirror goes, after the little load last night I look a little fuller, abs went away a little cuz I'm not so water depleted, but then again, after the glyco depletion workout today they'll be back tomorrow. :D Onto today's journal:

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: ?? went to diff gym today ??

Starting Bodyfat %: 13-15%
Current Bodyfat %: ?

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.30am]: | 42.0 | 00.0 | 14.0 | - 12 Egg Whites
------------------| 03.0 | 09.0 | 00.0 | - 1 Slice Sara Lee Delightful Wheat Bread
Meal 2 [12.30pm]: | 66.0 | 00.0 | 03.0 | - 2 Cans Tuna
------------------| 01.5 | 21.0 | 00.0 | - 1/4 Cup Rice (before cooking)
------------------| 00.0 | 02.0 | 06.0 | - 1 tbsp Kraft Lowfat Mayo
Meal 3 [06.30pm]: | 56.0 | 06.0 | 03.0 | - Triple Scoop CytoSport Complete Whey Protein
<----------------:::::Workout:::::--------------->
Meal 7 [11.30pm]: | 26.0 | 10.0 | 09.0 | - 1 cup Cottage Cheese
------------------| 35.0 | 00.0 | 00.0 | - 10 egg whites
------------------| 18.0 | 04.0 | 00.0 | - 1/2 cup FatFree Kraft Cheddar Cheese
<===========================================>

Total Protein: 234.5g -> 938 kCal -> 60.4%
Total Carbs: 50g -----> 200 kCal ->12.8%
Total Fat: 46g -------> 414 kCal ->26.6%

Total Calories For Today: 1552 kCal

Supplements:
6 Fish Oil capsules - 6g fat ^^
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Workout: Chest/Shoulders/Tris -> Glycogen Depletion Workout -> 60-90 seconds between sets.

:::::CHEST:::::

Flat BB Bench:
135x20
185x20 /end warmup
225x15
255x15
245x9 ->DROP-> 225x4

Cable Flyes:
40x15
50x15
60x15

Incline DB Bench:
85x15
85x10 :( ->Total burnout & fatigue
80x14

DB Incline Flyes:
40x15
40x15
40x15

:::::SHOULDERS:::::

DB Side Raises:
25x15
30x15
30x15

Straight Bar Cable Front Raises:
60x15
50x15
50x15

Seated DB Arnold Press SS w/ Standing DB Shoulder Press:
40x15 -----> SS w/ 30x15
40x15 -----> SS w/ 30x15

DB Shrugs SS w/ 45lb plates (each hand) shrugs:
90x15 -----> SS w/ 45x20
90x20 -----> SS w/ 45x20
90x20 -----> SS w/ 45x20

:::::TRICEPS:::::

Cable V-Bar Pushdowns:
100x25
130x15 /end warmup
140x15
150x15
160x15

Oly Bar Skull Crushers:
55x15
55x15

DB Kickbacks:
20x 15,15
20x 15,15

:::::ABS:::::

Crunches SS w/ Hanging Knee Raises:
25 -----> SS w/ 15
20 -----> SS w/ 15
24 -----> SS w/ 15

Lying Side Crunches on machine (serratus & obliques):
25 each side
25 each side
25 each side

Seated V Knee-Ups:
16
15

Cardio:
15 mins on Elliptical @ Medium Intensity (HR: 140-150BPM)
20 mins on Treadmill ->5 mins @ 3.4mph - 15% Incline
--------------------> 5 mins @ 3.6mph - 15% Incline
--------------------> 5 mins @ 3.8mph - 15% Incline
--------------------> 2.5mins @ 4.0mph - 15% Incline
--------------------> 2.5mins @ 6.0mph - 10% Incline

Reflections:
Yeah so this workout beat my ass! I felt out of breath the entire time. My strength went downhill after the first set of every exercise. I was burning so bad it was just incredible. I felt like a little biatch getting broke on that 225lb drop set on flat bb bench. WTF!?!?! on the 4th rep, I wanted to at least get to 6. The db's felt heavy as hell too! The DB Side raises made my shoulders feel like they were going drop off and vaporize right in front of me. Then the cable front raises killed me. Well, I guess I can't really single out exercises cuz the whole thing ran me over like a freight train. Anyways, great workout and I look forward to tomorrow's glyco depletion: Legs/Back/Bis. Until then, peace out!

Vido
11-09-2004, 01:48 AM
Glad to hear your gf problems are solved :) .

I think your problem on that diet was you weren't refeeding often enough. 2-week PSMF periods are recommended for people 20+%...which you clearly are not.

Good luck with the UD2 though. That first depletion workout was insane. I can't believe you benched 255 x 15, that's huge.

JSully
11-09-2004, 01:54 AM
I forgot to add that I only had 60-90 seconds between sets, which is the main reason why my weights kept going down, and I kept burning out/fatiguing.

lilmase1153
11-09-2004, 04:13 AM
damn jake only 60-90 secs rest and your doing that much wieght... serious w/o bro, looks like there wont be much glycogen to burn for tomorrow..

Mannequin
11-09-2004, 11:30 AM
You weighin 216 now? Congrat, jake. What hinted you off to the loss of LBM? Just too much weight loss or what?

JSully
11-09-2004, 09:22 PM
Yeah, just too much weight loss combined with my extremely poor strength yesterday. I'm not really sure I've had tons of LBM but I'm just not pleased with how fast this is coming off. A little too fast for me, so that's why I'm switching. I always seem to get stronger while on the UD2 as well, and not bein able to bench 400 is startin to get to me.. ;) So I gotta get it back up there. lol

JSully
11-10-2004, 02:20 AM
Well, today felt great, stayed energized from the ECY Stack. Workout went good, can't hold a pump though :( Pretty depressing really, I tore my biceps up and just couldn't get a pump. ARG!

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: 219lbs - CarbLoad scheduled for 11.12.04

Starting Bodyfat %: 13-15%
Current Bodyfat %: ? - Scheduled checkup: 12.04.04

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.30am]: | 42.0 | 00.0 | 14.0 | - 12 Egg Whites
------------------| 03.0 | 09.0 | 00.0 | - 1 Slice Sara Lee Delightful Wheat Bread
Meal 2 [12.30pm]: | 66.0 | 00.0 | 03.0 | - 2 Cans Tuna
------------------| 01.5 | 21.0 | 00.0 | - 1/4 Cup Rice (before cooking)
------------------| 00.0 | 02.0 | 06.0 | - 1 tbsp Kraft Lowfat Mayo
Meal 3 [06.30pm]: | 36.0 | 04.0 | 02.0 | - Double Scoop CytoSport Complete Whey Protein
<----------------:::::Workout:::::--------------->
Meal 7 [11.30pm]: | 26.0 | 10.0 | 09.0 | - 1 cup Cottage Cheese
------------------| 35.0 | 00.0 | 00.0 | - 10 egg whites
------------------| 18.0 | 04.0 | 00.0 | - 1/2 cup FatFree Kraft Cheddar Cheese
<===========================================>

Total Protein: 227.5g -> 910 kCal -> 59.7%
Total Carbs: 50g -----> 200 kCal ->13.1%
Total Fat: 46g -------> 414 kCal ->27.1%

Total Calories For Today: 1524 kCal

Supplements:
6 Fish Oil capsules - 6g fat ^^
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/1.00pm(forgot@11.30am/4.30pm)

Workout: Legs/Back/Bis -> Glycogen Depletion Workout -> 60-90 seconds between sets.

:::::LEGS:::::

BB Front Squats:
115x15
115x15 /end warmup
145x15
165x15
185x15

Leg Extension:
135x15 /end warmup
255x15 (stack)
255x15
255x15

Leg Press:
540x15
540x15
540x15

Standing Single Leg Curl (Right Leg, Left Leg(pulled hammy):
85x15 = RightLeg , 55x15 = LeftLeg
85x15 = RL , 55x15 - LL

- Hammy felt alright so I decided to try a little bit of direct hamstring work. I still went pretty easy on it as to not reinjure anything. I did feel a pump in both hamstrings so I was pretty excited about that. I didn't want to overdo it so I dropped 30 lbs when I switched to my bad leg. I also only did 2 sets as to not overdo anything. Felt great, looking forward to the next leg workout.

Seated Calf Raises:
135x30
135x25
180x20
180x20

:::::BACK:::::

Pullups:
12
12
12
10
6

- I tried to get 50 reps out of 5 sets, instead I got 52 reps out of 5 sets. Not bad!

Cable Low Rows w/V-Bar:
160x15
160x15
175x15

Seated Cable Hi-Row:
90x15
100x15
110x15

Cable Straight Arm Pushdowns to Rows:
115x15 -----> 115x15
130x15 -----> 130x15
130x15 -----> 130x15

- This is an odd exercise but it felt great working my back. I did the straight arm pushdowns, as if I were doing DB pullovers (that's the motion) then immediately following the 15th rep I stand up, lean back a little and do wide grip rows for 15 more reps, keeping super strict for and going slow for maximum contraction. Felt awesome!

:::::BICEPS:::::

Alternating DB Curls:
20x15
30x15 /end warmup
35x15
35x15

Bent Over Single Arm DB Iso Curls:
20x15,15
25x15,15

Hammerstrength Preacher Curl Machine (drop sets):
135x6 ->DROP-> 90x8 ->DROP-> (single arm) 45x8,8
135x6 ->DROP-> 90x8 ->DROP-> (single arm) 45x8,8

DB Hammer Curls (drop sets):
30x10 ->DROP-> 25x10
30x10 ->DROP-> 25x8

Cardio:
30 mins on Elliptcal @ med-hi intensity. HR @ 145-165 BPM gradually getting higher as time passed.

Reflections:
After the 1st set of my leg presses I started getting VERY natious, dizzy, and had a ridiculous headache. I continued my sets nonetheless as things just progressed. After I finished legs, I took a short break to try to get things back to normal. After my problems subsided I continued with my workout. Unfortunately I had to take a little longer breaks between sets because I had a workout partner tonite. So I took 90-120seconds between sets, but I worked out a little heavier to counter the longer rest periods. About halfway through cardio I felt the same problems, headaches, dizziness, and nautia. It finally subsided with about 2 minutes left to go and by this time I had my resistance on 17 (of 20) and going about 55 RPM which put my heart rate in the mid 160's. After cardio was finished whippin my ass I took a couple flex shots in the mirror to check out progress and was dissatisfied as ALWAYS, then I packed up and came home. Now I'm gonna go watch a movie and call it a night.

Vido
11-10-2004, 03:50 AM
Sounds like that was a brutal workout. Congrats on getting through it. I remember doing legs on UD2 and there's really nothing worse...it's pretty much guaranteed you're going to get a headache and just feel like crap.

lilmase1153
11-10-2004, 04:06 AM
lil jake you did some 50 sets total bro... damn no kidding you got light headed i woulda passed out after doing 10... ok well not really but almost.. some serious volume today i bet your gonna feel it tomorrow.. nice w/o brotha keep it up

Jezmason
11-10-2004, 06:39 AM
How many calories do you have on the carb load?

JSully
11-10-2004, 08:18 AM
Lilmase1153: Thanks man, UD2 requires that you do 12 sets per bodypart for depletion, and like 6-8 sets for "alternative" bodyparts, ie: shoulders, arms, calves.

Vido: yes UD2 legs are killer. But I hate the setup he has in the book. 2 Full body workouts. nope, forget that. I'd rather kill mysel with Chest/Shoulders/Tris and then Legs/Back/Bis.

Jez: Carb load for the entire Carb Load day, is around 8000-9000 calories. About 1000 from protein, another 600-800 calories from dietary fat, and the rest from carbs. Yum!

lilmase1153
11-10-2004, 03:39 PM
jake i think im gonna go on this same diet as you come monday... i think all i need now is to just read through your journal and i think i should find all i need.. cause damn bro youve seriously melted fat off... great job jakester...

JSully
11-10-2004, 06:55 PM
jake i think im gonna go on this same diet as you come monday... i think all i need now is to just read through your journal and i think i should find all i need.. cause damn bro youve seriously melted fat off... great job jakester...

Thanks man, but "jakester" isn't a cool name. LOL. Anyways, I WAS doing PSMF but now I've switched to UD2, which is more for muscle sparing/growth while dieting. I find that with a TEENY bit of excess carbs on saturday/sunday I can still drop bodyfat and even grow a little bit. So that's why I've switched to that. I've dropped a helluva lot of bodyfat on that diet and on the PSMF. I went from 259 on august 17th, to about 220 today. Not bad IMO. After I CL I should be about 225 hopefully. Then I only got about 3-4% more to lose, and it's time for a bulk. Not HORRIBLY strict but strict enough so that I don't gain 30lbs of fat in one month. LOL. I'll do a standard 1.5g/lb protein, .25g/lb fat, and 3g/lb of carbs, or something like that.. I haven't figured it out yet. Should be somwhere around 4000-4500 calories total.

If ya need any help with the diet let me know and I'll see what I can do. And good luck! :)

lilmase1153
11-11-2004, 12:19 AM
yeah bro that sounds great.. if you can help and kinda guide me id very very very much appreciate it, and ill tell you what ill even take it easy on you at the gym..... lmao oh god im good.. so anyways yeah hows life... good ok cool.. how about umm them cowboys?? ok im done playing with you.. jsut let me know what you think about helpin me and ummm yeah tahts pretty much it.. see ya later jakester

JSully
11-11-2004, 01:01 AM
lol, yeah how bout them cowboys...

LittleJake = Steelers Fan. :D

Just tell me how you want me to help ya out with the diet and I'll see what I can do. Also talk to Vido a lil about it. He's got more knowledge about the 2 diets in a whole. I'm still learning as I go. Anyways, onto today's journal.....

JSully
11-11-2004, 01:06 AM
Blah, I don't feel like writing anything. Felt tired today, but when the ECY kicked in each time I took it, I felt like the energy was coming from a bottomless pit!

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: ?? Different gym today ??

Starting Bodyfat %: 13-15%
Current Bodyfat %: ? - Scheduled checkup: 12.04.04

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.30am]: | 42.0 | 00.0 | 14.0 | - 12 Egg Whites
------------------| 03.0 | 09.0 | 00.0 | - 1 Slice Sara Lee Delightful Wheat Bread
Meal 2 [12.30pm]: | 66.0 | 00.0 | 03.0 | - 2 Cans Tuna
------------------| 01.5 | 21.0 | 00.0 | - 1/4 Cup Rice (before cooking)
------------------| 00.0 | 02.0 | 06.0 | - 1 tbsp Kraft Lowfat Mayo
Meal 3 [06.30pm]: | 36.0 | 04.0 | 02.0 | - Double Scoop CytoSport Complete Whey Protein
<----------------:::::Workout:::::--------------->
Meal 4 [11.30pm]: | 26.0 | 10.0 | 09.0 | - 1 cup Cottage Cheese
------------------| 35.0 | 00.0 | 00.0 | - 10 egg whites
------------------| 18.0 | 04.0 | 00.0 | - 1/2 cup FatFree Kraft Cheddar Cheese
<===========================================>

Total Protein: 227.5g -> 910 kCal -> 59.7%
Total Carbs: 50g -----> 200 kCal ->13.1%
Total Fat: 46g -------> 414 kCal ->27.1%

Total Calories For Today: 1524 kCal

EXACT same as yesterday! NO cheating!!!

Supplements:
6 Fish Oil capsules - 6g fat ^^
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Workout: Abs

- Yeah, so I just did a bunch of crunches on the crunch machine, and then a couple sets of hanging leg raises. It hurt, and burned incessantly. I spent about 10 mins doing the crunches and then 2 last sets of the leg raises. As I said, they hurt. I also felt as if I were going to throw up the entire time because I was so nautious.

Cardio:
45 mins on Elliptcal @ med-hi intensity. HR @ 145-165 BPM gradually getting higher as time passed.

- 10 minutes into the session I got dizzy for a few. 20 minutes into I started getting headaches. 30 mins in my body started aching. 40 mins into dizziness arrived. Finally finished @ 45. Now to rest for a few before hitting abs.

Reflections:
Overall, today's cardio session licked huge elephant balls. It sucked! I didn't want to do it and all I could think about the entire time was food. Oh, and then my mp3 player dies halfway through the session. UGH!!! So I was stuck watching basketball, oh how I hate basketball.

lilmase1153
11-11-2004, 02:42 AM
jake how come you hate basketball?? ok and yeah go steelers..... not i dont liek them so much im more of a packers/ broncos fan... anyways nice w/o bro it always seems as you have to go through quite a bit of torture each session, but you do it none the less and you do it good. so congrats on that.. and yeah i think i need help on the whole thing with ud2 or psmf thing cause to be honest i know very very very little about this... like what to eat when to eat how to w/o when to w/o you know a lil bit of this and that...

JSully
11-11-2004, 08:23 AM
I don't mind watching Basketball, so long as it's the finals. The last few games leading up to the champs and I'll watch it just to find out who the new champs are. But I just despise everything about bball.

When I was younger I was playing ball and rolled my ankle... well.. I hit a jumper and got pushed, and landed ON my rolled ankle. So yeah that snapped it and it hurt hella bad. I just don't really like bball that much, never have. I'm more of a physical sport person. I like hocky, football, wrestling, la crosse :D Although, because of my elbow my parents never let me play anything. So yeah, that sux0rs. Anyways, off to work now. :(

JSully
11-12-2004, 01:11 AM
As far as for my diet today. I'm going to list my calories and diet ONLY until my workout. Seeing as how the Carb Load begins at the end of my workout, I'll list my carb load tomorrow and count it as the entire day. I pretty much have it all planned out already, but we'll see if I can actually eat that much. LOL!

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: 217lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ? - Scheduled checkup: 12.04.04

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.30am]: | 42.0 | 00.0 | 14.0 | - 12 Egg Whites
------------------| 03.0 | 09.0 | 00.0 | - 1 Slice Sara Lee Delightful Wheat Bread
Meal 2 [12.30pm]: | 66.0 | 00.0 | 03.0 | - 2 Cans Tuna
------------------| 01.5 | 21.0 | 00.0 | - 1/4 Cup Rice (before cooking)
------------------| 00.0 | 02.0 | 06.0 | - 1 tbsp Kraft Lowfat Mayo
Meal 3 [04.00pm]: | 36.0 | 04.0 | 02.0 | - Double Scoop CytoSport Complete Whey Protein
Meal 4 [11.30pm]: | 30.0 | 47.0 | 14.0 | - Cookie Dough Chocolate Chip Tri-O-Plex Bar 60 mins before workout as suggested by Lyle in UD2
<----------------:::::Workout:::::--------------->
<===========================================>

Total Protein: 185.5g -> 742 kCal -> 50.1%
Total Carbs: 83g -----> 332 kCal ->22.4%
Total Fat: 45g -------> 405 kCal ->27.3%

Total Calories For Today: 1479 kCal

Supplements:
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

- I forgot all my supplements at home today. Normally I take them to work with me so I can take them but I forgot. That sucks :( By the time I got home it was too late to take anything so I just said fcuk it. I took 2 caffeine pills (200mg each) and headed for the gym.

Workout: Full Body -> Tension Workout UD2 Style

Squats:
135x16
135x15
225x8
315x5 /end warmup
385x4
315x8

- I know my squats today sucked ass. First time I reg squatted in 2 1/2 weeks due to my hammy. And its the first time I put 385 on my shoulders in 11 weeks. I gotta get used to the heavy weight again. I'm done neglecting squats just because I'm cutting. No more puss'n out. /end excuses. Oh yeah, about all the warmup sets, I've got not so decent knees and it takes a few extra sets to get them warmed up so they don't hurt when I pile the wt on.

Leg Curl:
80x18
95x15

Leg Extension:
255x12 (stack)
255+45x12 (yes I altered the stack. lol)

Leg Press:
900x8
810x8

- Yeah, I thought my legs were going to fall off. I lowered the weight because something didn't feel right in my quads on that last rep of the first set. And I didn't want another injury!

Standing Calf Raises:
300x12 (stack)
300x12

Calf Raises on Leg Press Machine:
630x25
630x20

Flat BB Bench:
130x20
225x12 /end warmup
295x7
275x9

Hammerstrength Iso-Lateral Rows [Single Arm] (wt per side):
90x10,10
135x10,10 /end warmup
180x10,10
180x8,8

Hammerstrength Incline Bench Press (wt per side):
180x12
180x9

Pullups:
10
8

DB Side Raises ->SS w/ DB Shrugs:
35x10 ------------>SS 110x15
35x10 ------------>SS 110x15
35x10 ------------>SS 110x15

Barbell Curls ->SS w/Alternating DB Curls:
Barx15 --------->SS 20x10 /end warmup
95x8 ----------->SS 35x8
95x7 ----------->SS 37.5x8

Dips ------>SS w/Cable Pushdowns [V-Bar]:
BWx20 ------>SS 100x20 /end warmup
BW+45x20 -->SS 130x15
BW+90x7 --->SS 160x15

Cardio:
None :D


Reflections:
I'm physically dead. But at least I'm full. MY STATUS===>CARB LOADING:::::. Again, don't kill me too much about my squats, I know I'm a poor bastard for fcuking them up. I hate myself for it. Heavy deadlifts on Saturday providing a healthy hamstring, if I feel any kind of pain on it, I'll head over to squats instead. I gotta get used to the weight again. Even my bench is suffering. ARG! I'm a weak bitch!!!!! I guess we'll see for SURE on Saturday's power workout. While I'm carb/creatine loaded. I'm hoping that I'm strong again because I'm tired of being weak all the time.

Oh yeah, I looked awesome in the mirror today. That tiny little tri-o-plex seemed to help alot. I looked alot fuller and stayed cut as well. I can't wait till Saturday morning to evaluate myself. I'll be taking pics the 2nd week of December, so I'll hafta post a comparision from 08.17.04 -> 10.03.04 ->12.??.04.

Anyways, I'm tired, so I'm going to eat a huge bowl of cereal then go to bed. Then wake up then eat another bowl and go back to sleep, then wake up and eat another bowl and go back to sleep..... all day long and even at work!!! Keep watching for how it goes tomorrow!

lilmase1153
11-12-2004, 03:06 AM
nice w/o jake... all your lifts looked really strong and remeber your cutting your not gonna have your normal super human strength while cuting but we all know itll come back faster and stronger oncce your done trust me... great job budd

Vido
11-12-2004, 03:06 AM
Doesn't Lyle suggest skipping the EC stack once your carbload is about to begin? I doubt it's a big deal, but I just figured I'd mention it.

Nice workout, and have fun eating!

ryuage
11-12-2004, 04:37 AM
great workout, eat a buncha cereal for me too :) ... lyle says to forget ec while carb loading especially the ephedrine as it will hamper refilling your glycogen as efficiently as not taking it.

pruneman
11-12-2004, 07:03 AM
Nice sessions. Keep up the good work. I'm looking forward to the update pics.

JSully
11-12-2004, 07:59 AM
lilmase1153: but I like super human strength. arg! thanks for the support man.

Vido: yes Lyle does suggest skipping the EC Stack but I believe it's safe to take all the way up until 3-4 hours before you're tension workout. That would have been nice because I was tired as hell all day! And I'm having fun eating right now. I'm already in the ~600g carb range and I still have all day to go! (about 16 hours)

ryuage: I got an enormous bag of "malt-o-meal" frosted shredded wheats. 18 servings per container, one serving contains 5/45/1 (p/c/f). So that works out to be about 85/765/18. :D And I'm about 3/4 way through the bag already!!!

pruneman: thanks bro, I'm looking forward to the comparison as well. I can tell I'm alot leaner than a month ago. I just need to start tanning again so I can have a good comparison. LOL, my last pics I was decently tan, now I'm a white piece of paper. lol

lilmase1153
11-12-2004, 04:56 PM
haha if your last pics were tan than i dont wanna imagine these ones... lmao ok j/k buddy, hope you have fun on the rest of your refeed....

JSully
11-12-2004, 07:03 PM
haha if your last pics were tan than i dont wanna imagine these ones... lmao ok j/k buddy, hope you have fun on the rest of your refeed....

I got told

:whip:

lilmase1153
11-12-2004, 07:09 PM
you know i was only kidding... and jake im about to have pics im actually kinda excited now dont you go owning me on these :-)

JSully
11-12-2004, 07:13 PM
Yeah bro, I wanna see. You won't get /pwned until I put my pics up... lol.. j/k

JSully
11-13-2004, 02:30 AM
!!!!!CARB LOAD DAY!!!!!!

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: ?? No Gym Today

Starting Bodyfat %: 13-15%
Current Bodyfat %: ? - Scheduled checkup: 12.04.04

Diet: [Macronutrients Listed In Grams]

::::::::::CARB LOAD::::::::::

No fancy grid for today's meals. I'm gonna hafta break it down old school sloppy style. Today's carb load started immediately after my workout yesterday. So here goes:

Macronutritens are brokedown: Protein/Carb/Fat /Fiber=__

Postworkout:
2pb&j sandwiches = 20/41/18 /fiber=12
Postworkout shake = 2/3 cup dextrose
--------------------4 scoops whey
--------------------1 heaping tbsp peanut butter = 80/163/22 /fiber=2

That was really the only meal I had a set time for. Here is the other stuff that I spaced out through the day whenever I started feeling even a tiny bit hungry I stuffed my face with some of what was left on the list. Here's everything else I consumed:

1 gallon milk (serving size=8oz/servings per container=16) = 128/192/0

2 cans Van Camps baked beans (serving size=1/2 cup/servings per container 7) = 84/322/14 /fiber=94

1 bag malt-o-meal frosted mini wheats (serving size=1cup/servings per container=18) = 90/810/18 /fiber=108

1/2 lb (8oz) pasta (serving size=2oz) = 28/168/4 /fiber=8

1 1/2 jars barilla spaghetti sauce (serving size=1/2 cup/servings per container=6) = 18/99/27 /fiber=27

1 can pepsi = 0/41/0

:::Handfull of potato chips = unknown cals
:::2-3 extra cups milk = + 160-240 cals
:::Breyers Vanilla Ice Cream (splenda sweetened) w/Nestle Chocolate Chip Cookie Dough mixed into it = unknown cals and I don't care. <-I gotta splurge a little.

All totals are NOT including the last 3 things listed (chips/milk/ice cream). As far as I was concerned it didn't really matter that much so fcuk it!

Total Protein: 448g -----> 1792 kCal -> 50.1%
Total Carbs: 1836g -----> 7344 kCal ->22.4%
Total Fat: 103g --------> 927 kCal -->27.3%
Total FIBER: 241g

Total Calories For Today: 10,063 kCal

TEN THOUSAND + CALORIES!!!!!!! That's awesome.

Supplements: No Supplements today.
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Workout:
None :D - Does sitting on my ass all day and trying to consume 10,000 calories count as a workout?

Cardio:
None :D

Reflections:
WOW, I'm stuffed! Ten Thousand calories is quite a bit of food to be taking in. Especially when you're used to only 1,500 calories. I'm crushed. But I had to have some ice cream. I had that craving about an hour ago and it just wouldn't go away. So fcuk it, I let myself indulge a little. I didn't know whether to count fiber as a carb on my carb load so I did in the main calories, and then I counted the fiber separately on the side. So do with it as you will add it or not, I hit my totals today and that's all that matters. I'm definately gonna keep this grocery list because it was fairly cheap and wasn't NEAR as difficult to eat the ENTIRE load compared to normal. Normally I have alot of trouble hitting sufficient calories. But the shredded wheat brokedown and didn't fill me up as much as I thought it would and that was a good plus. Also the beans were the same way. The pasta however did fill me up. Quite a bit!! But that's to be expected when I'm eating every 1-2 hours and stuffing myself at every sitting. LOL, anyways, I'm tired as hell and I gota get up early tomorrow so I'm out.

lilmase1153
11-13-2004, 02:38 AM
and what a carb load it is... 10,000 cals is no joke.... good w/o haha

ryuage
11-13-2004, 05:58 AM
yikes... why not get some sf/ff ice cream and down a tub of it :)

JSully
11-13-2004, 11:57 AM
yikes... why not get some sf/ff ice cream and down a tub of it :)

Because I only wanted a little and the taste was precious. :D

lilmase1153
11-13-2004, 12:58 PM
alright jakester have fun on your tension w/o today... i will be out of town till monday so hit it hard bro...

JSully
11-13-2004, 01:09 PM
Power workout today, but thanks nonetheless. :D

Vido
11-13-2004, 03:49 PM
You should be ready to destroy the weights today bro! Solid carbload!

Frozenmoses
11-13-2004, 04:46 PM
That is the most badass refeed I have ever seen. Jake, you are a monster.

JSully
11-13-2004, 10:00 PM
Well, yesterday was a helluva day. 10,000 calories was awesome. Because I had it mostly in that shredded wheat and milk, it didn't go down near as difficult as some of my other carb loads. I'll be sure to save the specs on that one. Here's today's stats:

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Today's Weight: 227lbs <-kinda high but I did take in a total of 30g creatine in the past 2 days, so I'm probably retaining a little water from that, not to mention I ate 2 cans of tuna and 1 cup of rice 45mins prior.

Starting Bodyfat %: 13-15%
Current Bodyfat %: ? - Scheduled checkup: 12.04.04

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [11.00am]: | 35.0 | 00.0 | 14.0 | - 6 egg whites, 2 whole eggs
------------------| 06.0 | 18.0 | 07.0 | - 2 Slices Sara Lee Delightful Wheat Toast w/little butter.
------------------| 05.0 | 40.0 | 01.0 | - 1 cup (dry) wheat chex
Meal 2 [02.30pm]: | 66.0 | 00.0 | 03.0 | - 2 Cans Tuna
------------------| 01.5 | 21.0 | 00.0 | - 1 Cup Brown Rice (before cooking)
------------------| 00.0 | 04.0 | 08.0 | - 2 tbsp Kraft Lowfat Mayo
<---------------:::::Workout:::::---------------->
Meal 3 [07.30pm]: | 52.0 | 88.0 | 05.0 | - NLarge 2 Shake
------------------| 08.0 | 05.0 | 18.0 | - 2 tbsp peanut butter
------------------| 22.0 | 103. | 05.5 | - 2 bagels w/1 serving lowfat cream cheese
Meal 4 [09.30pm]: | 26.0 | 10.0 | 09.0 | - 1 cup cottage cheese
------------------| 10.0 | 50.0 | 00.5 | - 1 bagel
Meal 5 [12.00am]: | 05.0 | 40.0 | 01.0 | - 1 cup wheat chex (dry)
<===========================================>

Total Protein: 239g ----> 956 kCal -->30.3%
Total Carbs: 400g -----> 1600 kCal ->50.7%
Total Fat: 66g --------> 594 kCal -->18.8%

Bad macronutrient breakdown. I shouldn't have put the peanut butter in the shake. I'll know better next time. If I took off that 18g fat from the peanut butter that woulda put me under the 15% fat range which I should have stuck to. Oh well, I'll do it better next week.

Total Calories For Today: 3150 kCal

Supplements: None Today
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Workout: Full Body -> Power Workout UD2 Style

Deadlifts:
135x10
225x10 /end warmup
315x8
405x6
475x1
405x4

- That damned hammy was bugging me on the 475. I could feel it pulling a little too hard so I said fcuk it and dropped the weight down. I don't need another injury right now.

Smith Machine Calf Raises:
450x15
450x15
450x12

Flat BB Bench:
135x15
225x10 /end warmup
315x6
335x5 <-needed spot for the last 3

Single Arm Bent-Over DB Rows:
80x10,10 /end warmup
125x8,8
125x8,8

DB Incline Bench:
125x7
125x6
125x7

Pullups (overhand grip):
BWx10 /end warmup
BW+45x6
BW+45x6 <-needed spot for last 2

Leg Press:
540x6 <-knees are hurting gotta drop weight till they're warmed up
360x15 /end warmup, knees feeling good
900x7
990x4

DB Shoulder Press:
80x10 /end warmup
105x8
115x7

Rear Lateral Raises (machine):
50x6
50x8

- Weight posted is the amount of weight on each side of the machine.

BB Curls:
BARx15
65x10 /end warmup
115x6
135x5

Close Grip Bench Press:
135x15
185x12 /end warmup
245x5
245x6

Cardio:
None :( Should have done a little today. Oh well, tomorrow. I skipped abs too. I shouldn't have done that either. But I wanted to leave. I spent too much time there as it was. Next week I'll get it finished faster.

Reflections:
Workout was great, beat the sh1t outa me. The deadlifts were diappointing. The damned hammy is still bothering me so I had to lower the weight on the last set. I knew I could have repped the 475 for about 4 but I just didn't want to push it too hard, so I checked the ego at the door. lol. I was disappointed with my bench as well, but oh well, you lose strength on a cut, I just gotta get over it. With the UD2 back in line now my lifts will hopefully start going up little by little while I'm still cutting fat. So that's cool, I'll hafta compare next weeks workout to this one to see how things went. Well, I'm off to watch some tv for now then eat some more of what's on the list for tonite.

Vido
11-13-2004, 10:26 PM
Your lifts are extremely impressive! I'll admit I'm pretty weak for my size, but I'm just nowhere near you on any of those. You can also apparently handle WAY more volume than me. I would have been done after the deadlifts :D.

JSully
11-13-2004, 10:39 PM
Thanks man. To me those lifts are sub-par. But when you're fat you can handle alot more weight. I DID get 475 today and I could have gotten 3 more out of it, but I voluntarily stopped because of the hamm. When I was weighing 259 I was getting 495x2. So thankfully it hasn't changed much. As well as the curls. I'm impressed by the curls and close grip. My arms and shoulder strength has hardly changed in the past 12 weeks of dieting. My biggest downfall has been squats and bench press. Sadly those have taken a toll in terms of strength. But with the UD2 power workout days and higher cal weekends, I think it'll gradually get back up to normal.

Now I'm going to indulge one more time and have some more ice cream. :D I think I've deserved it after today's workout. I may just make that a friday and saturday night ritual. LOL.

Vido
11-13-2004, 11:20 PM
My biggest downfall has been squats and bench press.

The bench was one of the lifts I was most impressed with...

Enjoy that ice cream, you deserve it after that workout :).

JSully
11-14-2004, 02:15 PM
Thanks vido, that means alot. Everytime I look at that bench workout I think about how little that is compared to how it was before. I remember going from 135x20 to 225x20 to 315x10 to 365x5...not anymore. :( Now in that sense, I think you'd be a little distraught too. Oh well, I'll get it back up there eventually.

And the ice cream was good, thanks. :)

lilmase1153
11-14-2004, 11:14 PM
damn bro.. nice strength w/o........... lol anyways you tore it up as i knew you would.. and take it easy on that hammy cause i dont want no excuses when i come back and im whoppin that ass... :-)

JSully
11-15-2004, 01:45 AM
Sunday: November 14, 2004

Starting Weight: 238lbs - 10.14.04
Day After First Carb Load: 230lbs - 10.31.04
Day After Second Carb Load: 227lbs - 11.13.04
Today's Weight: 226lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ? - Scheduled checkup: 12.04.04

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [01.00pm]: | 35.0 | 00.0 | 14.0 | - 6 egg whites, 2 whole eggs
------------------| 06.0 | 18.0 | 07.0 | - 2 Slices Sara Lee Delightful Wheat Toast w/little butter.
------------------| 05.0 | 40.0 | 01.0 | - 1 cup (dry) wheat chex
Meal 2 [04.00pm]: | 66.0 | 00.0 | 03.0 | - 2 Cans Tuna
------------------| 01.5 | 21.0 | 00.0 | - 1 Cup Brown Rice (before cooking)
------------------| 00.0 | 04.0 | 08.0 | - 2 tbsp Kraft Lowfat Mayo
Meal 3 [07.00pm]: | 26.0 | 10.0 | 09.0 | - 1 cup cottage cheese
------------------| 18.0 | 02.0 | 01.0 | - one scoop cytosport protein shake
<--------------:::::Cardio Workout:::::-------------->
Meal 4 [12.30am]: | 36.0 | 04.0 | 02.0 | - two scoop cytosport protein shake
<===========================================>

Total Protein: 213g ----> 852 kCal -->40.9%
Total Carbs: 214g -----> 856 kCal -->41.1%
Total Fat: 41.5g ------> 373 kCal -->17.9%

Total Calories For Today: 2081 kCal

- Yes I cheated and had a bowl of ice cream today. That'll be the last time I cheat for a long time. The only time I'll have a bowl of ice cream is ONE bowl on my carb load day. I knew I was going to do a ridiculous cardio session tonite so I went ahead and splurged a little. oh well... I'll live.

Supplements: 2 ECY Stacks, one at 2.30pm and one at 7.30pm. I neglected the other supps for no apparent reason.
6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Workout: Abs

- Yeah......so I don't feel like typing my ab workout. I did roughly 10 sets of alot. Decline situps w/10lb med ball, russian twists, rope cable pulldowns, hanging knee ups, sitting v-knee ups, & rotation situps on decline w/10lb med ball.

My abs hurt.

Cardio:
30 mins on Treadmill @ 15% Incline. First 6 minutes were at 3.5mph. From 6 minutes until 20 minutes speed was set at 3.8mph. And from 20 minutes until 30 minutes speed was set at 4.0mph. So here's the breakdown:
06 mins @ 3.5mph (15% incline)
14 mins @ 3.8mph (15% incline)
10 mins @ 4.0mph (15% incline)

I then took a break from cardio to go do abs.... Fastforward and now we have the 2nd cardio session for tonite. 15mins HIIT on the stepper (Stairmaster Step Machine).

I got on and did 2 mins to warm up on Level 4. I then upped it to Level 20 for 30 second intervals. 30 seconds on 20, then I would rest for 30 seconds by just standing there stepping with each leg ever 2 seconds to keep the blood flowing and repeat for a total of 10 "cycles". I then finished up with 3 minutes cooldown on Level 6. So here's the breakdown:
2 mins warmup @ Level 4
10 mins 30 seconds on/30 seconds off cycles @ Level 20
3 min cooldown @ Level 6.

So now I want to throw up all over everybody. I bend my legs while walking or I'll drop because the muscle burns so much. I am also quite dizzy and a headache is forming. I guess that's the result of HIIT. I do need to do this more often because now that I'm sitting here on my ass typing this, I feel that I had a good cardio workout. So I'll incorporate this into every few cardio sessions.

Reflections:

My abs hurt and I can't breathe due to the HIIT. The HIIT really tested my lungs and now they're burning as if I just got finished doing a 1 mile sprint outside in the 20 degree temp after smoking a pack of camel reds... and I don't smoke.

Another note: my abs hurt.

I'm going to watch tv and go to sleep. bye-bye.

lilmase1153
11-15-2004, 02:26 AM
yeah go jake puking while doing HIIT rocks... some serious cardio tonight big guy. keep it up.

JSully
11-16-2004, 12:28 AM
Monday: November 15, 2004

-No cheating today. Back to hardcore strict dieting. No excuses!

Starting Weight: 238lbs - 10.14.04
Carb Load: 230lbs - 10.31.04
Carb Load: 227lbs - 11.13.04
Today's Weight: 224lbs

Starting Bodyfat %: 13-15%
Current Bodyfat %: ? - Scheduled checkup: 12.04.04

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.00pm]: | 35.0 | 00.0 | 14.0 | - 6 egg whites, 2 whole eggs
------------------| 03.0 | 09.0 | 01.0 | - 1 Slice Sara Lee Delightful Wheat Toast
Meal 2 [12.30pm]: | 66.0 | 00.0 | 03.0 | - 2 Cans Tuna
------------------| 01.5 | 21.0 | 00.0 | - 1/4 Cup Brown Rice (before cooking)
------------------| 00.0 | 02.0 | 04.0 | - 1 tbsp Kraft Lowfat Mayo
Meal 3 [06.00pm]: | 36.0 | 04.0 | 02.0 | - double scoop cytosport max protein shake

:::::::::::Glycogen Depletion Workout #1:::::::::::

Meal 4 [11.00am]: | 36.0 | 04.0 | 02.0 | - two scoop cytosport protein shake
------------------| 35.0 | 00.0 | 00.0 | - 10 eg whites
------------------| 18.0 | 04.0 | 00.0 | - 1/2 cup Kraft fatfree cheddar cheese
<===========================================>

Total Protein: 237.5g ----> 950 kCal -->67.6%
Total Carbs: 44g --------> 176 kCal -->12.5%
Total Fat: 31g ----------> 279 kCal -->19.8%

Total Calories For Today: 1405 kCal

Supplements:

6 Fish Oil capsules
2 GNC Mega Man Daily Vitamins
ECY Stack 3 times (7.30am/11.30am/3.30pm)

Workout: Chest/Shoulders/Tris -> Glycogen Depletion Workout #1

:::::CHEST:::::

Incline BB Bench:
135x20
185x20 /end warmup
225x15
225x11
205x12 ->DROP->135x15

Flat DB Bench:
90x15
85x14
85x15

Cable Flyes SS w/BW Pushups:
50x15 ------->SS->30
60x15 ------->SS->30
70x15 ------->SS->35

HS Incline Bench Press(wt per side):
115x15
115x15
115x15

:::::SHOULDERS:::::

DB Shoulder Press:
55x15
55x20 /end warmup
80x15
70x15
70x15

DB Side Raises:
30x15
30x15 ----->SS w/single arm side raises 20x12,12
30x15 ----->SS->20x15,15

Front Raises (45lb plate):
45x15
45x15
45x15

DB Shrugs:
110x20
110x20
110x20

:::::TRICEPS:::::

Rope Cable Pushdowns:
115x15
115x15

CloseGrip BW Pushups:
15
14

Cable Kickbacks:
25x15,15
25x15,15

BW Dips:
BWx25
BWx20
BWx20
BWx19
BWx20
BWx20
BWx15

- These BW Dips were Supersetted with EVERY tricep set. Instead of being all in a row, I supersetted these dips between all tricep exercises to get a MASSIVE burn going. It felt great!

Cardio:

45 mins on Treadmill. 15% Incline @ 3.8mph the entire time. I feel like sh1t now!

Reflections:

GREAT workout! I loved it. The cardio whipped my ass but I got over it. Tomorrow I want to try 60 mins on the treadmill, I think I can do it but after some high rep squats I'm not sure if I can. My goal tomorrow is to rep 315 on squats for my last set of 15 reps. Hopefully I can handle it without passing out. That is also providing my knees are going to cooperate with me. Stay tuned, same bat time, same bat channel........ :D

Vido
11-16-2004, 02:15 AM
Nice volume on the depletion workout, there's no way I could do that much, especially at those weights.

Good luck on the cardio tomorrow! The first little while might seem tough after legs, but once you hit your stride you should be fine.

Frozenmoses
11-16-2004, 02:30 AM
Massive workout, Jake. Awesome job on the weightloss, too. How's your energy levels been?

JSully
11-16-2004, 02:41 AM
Vido: thanks man, BTW, I bought my andro cycle today. I'll be doing a 4 week M1T/4-AD(transdermal) cycle followed by a 3 week PCT (I can't remember the name of it off hand, I'll post later). What I'm going to do is keep my carbs at 50g a day Mon-Thurs, then the regular carb load Friday, and on Saturday & Sunday I'll take in about 100g carbs more than recommended. That should promote some growth on the weekends (the anabolic phase) as well as some fat loss during the week. I'll breakdown dosages more when I receive it, probably on Thursday or Friday. I'm too tired right not to explain too much anyways. I'm outtie!

Fromo: thanks man, workout was rough, but bearable. Energy levels have been fine since I take the ECY 3 times per day.

Now its time for beddie bye! nighty-night!

TheSicilian
11-16-2004, 02:48 AM
Fark man, nice workout!

ryuage
11-16-2004, 06:13 AM
great workout jake.... you seem to be progressing real nicely. would love to hear the results of the ph cycle.

Mannequin
11-16-2004, 11:09 AM
Haha I think because of you, a whole wave of people will be starving themselves on this PSMF...ha me included. Day 1 went well. I am fearing days 4-6 cuz i will be home during that time with plenty of delicious, delectable temptations!! When did you feel it was time to opt out of the PSMF for UD2.0? Was your LBM affected? Was ECY imperative to your success to stop cravings?

Hopefully I will have the diet success you have had...there's not a chance I could keep up with workout! damn! Good work. Keep it up.

lilmase1153
11-16-2004, 04:15 PM
jake it seems you have a knack of making me jealous and proud at the same time... and right on for being strict bro.... good luck with your cardio tonight if your legs feel up to it go for it but if not its all good..

Vido
11-16-2004, 04:38 PM
Are you planning on continuing UD2 right through PCT? If you are, I'd think twice about it.

JSully
11-17-2004, 12:23 AM
Haha I think because of you, a whole wave of people will be starving themselves on this PSMF...ha me included. Day 1 went well. I am fearing days 4-6 cuz i will be home during that time with plenty of delicious, delectable temptations!! When did you feel it was time to opt out of the PSMF for UD2.0? Was your LBM affected? Was ECY imperative to your success to stop cravings?

Hopefully I will have the diet success you have had...there's not a chance I could keep up with workout! damn! Good work. Keep it up.

Yeah you could keep up with the workout if you had me there to push you. :) Anyways, the ECY didn't really stop cravings. It actually made me quite hungrier, but I just sucked it up. I would just think about how badly I want to be at a low bf%. The ECY does help with energy.. ALOT! Without the ECY I doubt I'd be able to handle the high volume workouts I do. For some reason I can't get away with low volume workouts and be happy with it. I feel that doing 2 exercises with 2 sets each is just a waste of time and I get nothing out of it. Now I KNOW that's not true, but it's just how I feel. Besides, I want to make sure I'm COMPLETELY glyco depleted for my carbload.. so I can take advantage of as many carbs as possible. Mmmmm I love food!!!

I decided to switch over to UD2 not because of LBM loss, but because of strength loss. My strength has suffered badly on my bench and squat and I just mentally can't handle it. The UD2 has been the only diet I've ever been on that I haven't suffered strength. I went from 259 @ 18-20% down to 238 @ 13-14% and was still hitting 405 for a 1RM on bench. When I switched to the PSMF is when I saw strength diminish. Suprisingly the only MAJOR notices have been on squats and bench. My shoulder/arms/back strength is nearly identical. But I guess that would just be genetics. In the bit of math I figured I've lost 32lbs total in the past 12 weeks. My bodyfat has gone down enough to figure out to 24lbs of fat, and 8lbs of muscle lost. That's about a 3:1 ratio, which is pretty average. But I guarantee the ratio wa lower when I was hitting the UD2. So thats why I switched back to it. Then again, as Vido said, I wasn't refeeding as much as I should have for my low %bf...If I were to refeed every 4-5 days as he is, I doubt I would have lost as much bf%.. but that's all about trial and error. I tried it, and believe me, I DO like the PSMF. Now I'm more educated as to how to apply it in different situations. If my bulk ends up being too sloppy, I'll begin my cut w/a PSMF w/ a Carb Load every 4-5 days and when I get my bf% down to 12% again I'll hit the UD2 again. I like how UD2 preserves LBM at lower bf percentages.


Are you planning on continuing UD2 right through PCT? If you are, I'd think twice about it

No, I'm not planning UD2 for PCT. I ordered a bottle of "MetaCort" and that's what I'll use for my PCT. It's been recommended by many as a viable PCT so that's what I'm gonna go for. I'll get one bottle.. it'll last roughly 3 weeks. For those three weeks I'm on PCT I'm going to switch my diet over to a maintenance+10%. Maintenance for me is roughly 230lbs x 14 (slow metabo) = 3220 cals. 3220+10% = 3542. So I figure about 3500 cals. I figure my macronutrients will range around: 250g Pro / 400g Carb / 100g fat....but now that I have that figured out, carbs seem a little high, so I may drop them down to 200g to prevent any fat gain. Carbs are the devil and that's what makes me blow up like fatass! Any suggestions on this PCT "diet" would be greatly appreciated.... I always appreciate your $0.02 Vido. Anyways, ALSO the first week of the PH cycle I'm changing my diet too. Seeing how Thanksgiving is coming up and there isn't really much room for a UD2 week, and I don't want to counteract the PH by doing a PSMF cycle, I'm going to just do what I said above. I'm thinking the 250/200/100g thing, but I'm not quite sure how I should do this. I want to keep the cals high enough to be anabolic but not too high as to promote fat gain. I WILL be doing my hour of cardio each day so if you could recommend something that will do good for that week. Or do you think I should just go with the first suggestion...250/400/100? I'm not totally sure about bulking or even maintaining.. I'm good at cutting.. lol.. and that's about it. I end up getting sloppy while bulking so I definately need some practice on clean bulking. Anyways, as I said, recommendations?

JSully
11-17-2004, 12:43 AM
Tuesday: November 16, 2004

Starting Weight: 238lbs - 10.14.04
Carb Load: 230lbs - 10.31.04
Carb Load: 227lbs - 11.13.04
Today's Weight: 225lbs - so I gained a lb.... hmm.. odd.

Starting Bodyfat %: 13-15%
Current Bodyfat %: ? - Scheduled checkup: 12.04.04

Diet: [Macronutrients Listed In Grams]

<============= | Prot | Carb | Fat | ==============>
Meal 1 [07.00pm]: | 35.0 | 00.0 | 14.0 | - 6 egg whites, 2 whole eggs
------------------| 03.0 | 09.0 | 01.0 | - 1 Slice Sara Lee Delightful Wheat Toast
Meal 2 [12.30pm]: | 66.0 | 00.0 | 03.0 | - 2 Cans Tuna
------------------| 01.5 | 21.0 | 00.0 | - 1/4 Cup Brown Rice (before cooking)
------------------| 00.0 | 02.0 | 04.0 | - 1 tbsp Kraft Lowfat Mayo
Meal 3 [06.00pm]: | 46.0 | 04.0 | 02.0 | - double scoop ON shake
:::::::::::Glycogen Depletion Workout #2:::::::::::

Meal 4 [11.00am]: | 66.0 | 06.0 | 03.0 | - triple scoop ON protein
------------------| 08.0 | 05.0 | 18.0 | - 2 tbsp peanut butter
<===========================================>

Total Protein: 229.5g ----> 918 kCal -->58.9%
Total Carbs: 47g --------> 188 kCal -->12.0%
Total Fat: 50g ----------> 450 kCal -->28.9%

Total Calories For Today: 1556 kCal

Supplements:

6 Fish Oil capsules
1 GNC Mega Man Daily Vitamins
ECY Stack @ 6.00pm

Workout: Legs/Back/Bis -> Glycogen Depletion Workout #2

:::::LEGS:::::

Squats:
135x15
135x15 /end warmup
225x15
275x10
275x8 ->DROP->225x8 ->DROP->135x20

Standing Single Leg Curl:
85x15
85x15
85x15

Standing Calf Raise Machine:
225x15
225x15
225x20

Seated Calf Raises:
180x20
180x20
180x20

Leg Press:
540x15
630x15
720x8 ->DROP->540x16 ->DROP->360x20

Leg Extension:
255x15 (stack)
255x15
255x8 ->DROP->225x8 ->DROP->198x8 ->DROP->165x8

:::::BACK:::::

Cable Pulldowns:
130x15
160x15
160x15

Seated Cable Low Row w/V-Bar:
150x15
165x15
180x15

Lower Back Extensions:
+25x15
+25x15
+25x15

DB Pullovers:
70x15
70x15
70x15

:::::BICEPS:::::

Preacher Curls w/Curl Bar SS w/Preacher DB Hammer Curls:
95x8 --------------------->SS 30x15
95x8 --------------------->SS 30x15

Bent Over Single Arm DB Iso Curls SS w/Straight Bar Curls:
25x15,15 ------------------------->SS BARx20
25x15,15 ------------------------->SS BARx20

Cable Rope Curls SS w/Alternating DB Curls:
100x15 ----------->SS 40x10,10
100x15 ----------->SS 40x10,10

Cardio:

60 mins on Treadmill.... w00t!!! Here's the breakdown:
-20mins: 3.5mph @ 15% incline
-20mins: 3.8mph @ 15% incline
-10mins: 4.0mph @ 15% incline
-05mins: 3.5mph @ 12.5% incline
-05mins: 4.0mph @ 15% incline

Reflections:

That workout killed me. I couldn't completely bend my legs without falling for 15 mins after I was finished with legs. It just burned so0o0o0o much! That's gotta be one of the most hardcore leg workouts I've had in a long time. Back and bi's went great, gotta good burn going on my lats on the pulldowns, then I gotta GREAT burn on my biceps by the time I got to the straigh bar curls. Also, I would like to add that while I was doing curls, I looked over to see a VERY petite and sexy girl at the squat rack. She was not only squatting parallel, but she was squatting parallel w/135lbs on her shoulders. Another note: She couldn't have weighed more than 110lbs, standing about 5'1. I was impressed needless to say. Then, I was totally blown out of the water, when she takes the weight off, and starts FRONT SQUATTING!!!!! Down to parallel as well. Now this deserved an applause of which I gave her. I went over, congradulated her on being the only woman I've ever seen front squat, let alone front squat parallel with perfect form. I then regretted having a girlfriend for a minute, but it's ok. I would also like to add that this girl was gorgeous, brown hair, shiny brown eyes, maybe a size 2?.....mmmmmmmm :drooling: oops, I've freyed from the subject. Anyways, workout was great, and cardio whipped my ass as always. Tomorrow another 60 minute session with some HIIT on the stepper and some abs somewhere in between that mess. Until then, eat your wheaties and hope to be as big as me.. LOL.

Frozenmoses
11-17-2004, 12:47 AM
Look at that squat dropset... ouch. Monstrous workout as always, Jake. /boner to the chick doing squats, I also find it very attractive seeing an in-shape girl doing freeweight exercises with excellent form. Front squats to parallel just might make me climax.

JSully
11-17-2004, 12:51 AM
Yeah, I did the drop set on squats because I forgot my squat belt at home. And the lactic acid was just BUILDING in my lower back. It was on fire, not hurting, but burning from being worked! It's definately sore now after the combo of that and the lower back extensions.

and yes..../boner to the chick doing squats. *BOINGGGG* ... lol...

Vido
11-17-2004, 02:22 AM
That's a SICK workout man! Just ridiculous! I can't get over your volume, especially on low cals. I used to be able to do that when I first started working out, but I feel like an old man now when I lift. 6 sets for a large bodypart is pushing it for me, haha; 2-3 sets for bis and I can't even move them anymore.

Oh yeah, congrats on the cardio too. See, I told you 60 minutes wouldn't be that bad.

And I'm with you and Frozenmoses...seeing an attractive girl actually doing something other than the elliptical trainer or lateral raising 2lb pink dumbbells is just an orgasmic sight :hump: .

Vido
11-17-2004, 02:29 AM
No, I'm not planning UD2 for PCT. I ordered a bottle of "MetaCort" and that's what I'll use for my PCT. It's been recommended by many as a viable PCT so that's what I'm gonna go for. I'll get one bottle.. it'll last roughly 3 weeks. For those three weeks I'm on PCT I'm going to switch my diet over to a maintenance+10%. Maintenance for me is roughly 230lbs x 14 (slow metabo) = 3220 cals. 3220+10% = 3542. So I figure about 3500 cals. I figure my macronutrients will range around: 250g Pro / 400g Carb / 100g fat....but now that I have that figured out, carbs seem a little high, so I may drop them down to 200g to prevent any fat gain. Carbs are the devil and that's what makes me blow up like fatass! Any suggestions on this PCT "diet" would be greatly appreciated.... I always appreciate your $0.02 Vido. Anyways, ALSO the first week of the PH cycle I'm changing my diet too. Seeing how Thanksgiving is coming up and there isn't really much room for a UD2 week, and I don't want to counteract the PH by doing a PSMF cycle, I'm going to just do what I said above. I'm thinking the 250/200/100g thing, but I'm not quite sure how I should do this. I want to keep the cals high enough to be anabolic but not too high as to promote fat gain. I WILL be doing my hour of cardio each day so if you could recommend something that will do good for that week. Or do you think I should just go with the first suggestion...250/400/100? I'm not totally sure about bulking or even maintaining.. I'm good at cutting.. lol.. and that's about it. I end up getting sloppy while bulking so I definately need some practice on clean bulking. Anyways, as I said, recommendations?

I like the sound of the maintenance + 10% for PCT. If you want to drop carbs by 200, add quite a bit of fat, it's good for hormone levels while recovering. The diet you suggested should work well over Thanksgiving.

What about training? You should lower the volume for those 3 weeks...that might be a good break for your body anyway. Also, you're going to hate me for this recommendation, but I STRONGLY SUGGEST ABSOLUTELY NO CARDIO ON PCT (well 3 20-minutes LOW-intensity sessions tops).

lilmase1153
11-17-2004, 02:44 AM
my man big jake great w/o a very serious volume w/o indeed... at this rate youll be where you wanna be in no time at all..

and yes i love gurls who squat cause i cant stop staring

JSully
11-17-2004, 08:28 AM
I like the sound of the maintenance + 10% for PCT. If you want to drop carbs by 200, add quite a bit of fat, it's good for hormone levels while recovering. The diet you suggested should work well over Thanksgiving.

What about training? You should lower the volume for those 3 weeks...that might be a good break for your body anyway. Also, you're going to hate me for this recommendation, but I STRONGLY SUGGEST ABSOLUTELY NO CARDIO ON PCT (well 3 20-minutes LOW-intensity sessions tops).

Hmm.... drop carbs/add peanut butter.. lol... sounds like a good tradeoff to me..

Anyways, so for the week of thanksgiving AND PCT I'd be ok with my suggested 250/400/100? or would a 250/200/150-175 be better to prevent fat gain. I wasn't quite clear on your answer before, sorry.

And alright, I suppose I'll hafta limit my cardio work for those 3 weeks. Kinda sh1tty but oh well. As far as my workouts go...

I'll be doing...

Monday: Chest/tris
Tuesday: Back/bis
Wednesday: Legs
Thursday: Shoulders/neck
Friday: (this is still debatable) Bis/Tris/Forearms.
Saturday: off
Sunday: off

Cardio Tues-Thurs-Sat. Sunday off completely.

JSully
11-17-2004, 08:36 AM
Or maybe I should say fcuk UD2 while I'm on my cycle, and just hit maintenance+10% for the entire 7 weeks, then jump back into UD2.

In which for that I would hafta do the 250/400/100 deal, but I still feel I'll get too fat off of that, instead I think I'll hit a 250/300/125 split. That looks a little better. I'll try to get 75% of my carbs from Low GI and allow one day a splurge. Lots of good fats, probably mostly natural peanut butter & regular 4% cottage cheese and a good PWO shake containing 75g carb/50g pro/20g fat.....opinions?

Suggestions on another type diet as to minimize any fat gain, or should I go with the orig plan of 250/400/100 for first week, then UD2 for 3 weeks, then this diet for 3 weeks?

I'm so confused, I just don't want to gain much fat. I want to keep it as MINIMAL as possible. So if anyone can give me good suggestions on how to do that, and possibly what to keep my cardio at (before PCT) that'd be great. I'm off to work now so I'll be back later.

Mannequin
11-17-2004, 12:39 PM
Ha I must say your journal has given me the most applicable advice to date. Then again, If I were to lose 24 lbs of fat and 8lbs muscle...I'd prolly have no muscle left. Hope the cycle is going well (whatever is being cycled).

P.S. IMO the 250/300/125 looks better (easier) to accomplish on a consistent basis. I know when I have to eat a high amount of carbs, chances are I will be sneaking in more high GI than I really need.

Vido
11-17-2004, 01:16 PM
Anyways, so for the week of thanksgiving AND PCT I'd be ok with my suggested 250/400/100? or would a 250/200/150-175 be better to prevent fat gain. I wasn't quite clear on your answer before, sorry.

250/400/100 for Thanksgiving...raise fat post-cycle, so 250-200/150-175



As far as my workouts go...

I'll be doing...

Monday: Chest/tris
Tuesday: Back/bis
Wednesday: Legs
Thursday: Shoulders/neck
Friday: (this is still debatable) Bis/Tris/Forearms.
Saturday: off
Sunday: off

Cardio Tues-Thurs-Sat. Sunday off completely.

If it was me, I'd only workout 2-3 times/week...it's not me though, and I know you love hitting the gym, but I'd still try to limit it to 4 days (take Friday out). Regardless of what decision you make about the number of days, do lower the volume in each workout.


Or maybe I should say fcuk UD2 while I'm on my cycle, and just hit maintenance+10% for the entire 7 weeks, then jump back into UD2.

What are your goals? I forget, it could be strength, and if so disregard this next little bit. If you want to cut...cut. If you want to bulk...bulk. Whatever you do don't waste a cycle by hanging around maintenance trying to limit fat gain.


In which for that I would hafta do the 250/400/100 deal, but I still feel I'll get too fat off of that, instead I think I'll hit a 250/300/125 split. That looks a little better. I'll try to get 75% of my carbs from Low GI and allow one day a splurge. Lots of good fats, probably mostly natural peanut butter & regular 4% cottage cheese and a good PWO shake containing 75g carb/50g pro/20g fat.....opinions?

I don't get how you're doing these calculations, but as you're probably aware, 250/400/100 does not equal 250/300/125 in terms of overall calories. If the first one is 10% above maintenance, then the second one isn't even that, and read what I said above about my thoughts on maintenance +10% to bulk in the first place. If you don't want to consume so many carbs, you should at least replace with them an equivalent amount (calorie-wise) of fat.

You shouldn't have fat in the post-workout shake. Not only does it slow digestion, but with the insulin spike from the (I assume) high-GI carbs, you're asking for fat gain.



Suggestions on another type diet as to minimize any fat gain, or should I go with the orig plan of 250/400/100 for first week, then UD2 for 3 weeks, then this diet for 3 weeks?

I'm so confused, I just don't want to gain much fat. I want to keep it as MINIMAL as possible. So if anyone can give me good suggestions on how to do that, and possibly what to keep my cardio at (before PCT) that'd be great. I'm off to work now so I'll be back later.

I said it above and I'll say it again: BULK or CUT...don't half-ass either. If you're adamant about not gaining any fat, then keep cutting. I'm not suggesting you eat at maintenance x 2 or something for a bulk, but +25-30% should be fine, especially considering you have a little assistance.

Cardio depends on what you're going to do with the diet. If you continue cutting, then you know what to do. If you're bulking, cut back a bit, and make sure to replace those cals burned with food.

lilmase1153
11-17-2004, 01:32 PM
man i love it when you 2 talk about diets.. * sits and watches in awe listening to the brilliant conversation held by liljake and vido *

ryuage
11-17-2004, 01:59 PM
hrmm..... :D

Frozenmoses
11-17-2004, 04:34 PM
I asked in Vido's journal, so I figure I'll ask you too, Jake. What's the best way to come off of PSMF and begin bulking? I figure my metabolism is gonna be pretty shot at first, so do I just slowly bump up my cals by like 100/week in the form of carbs? I checked the sticky at bodyrecomp and all Lyle said was "very carefully." Nice of him to be so specific.

JSully
11-17-2004, 07:37 PM
Vido: OK, thanks. I know I'm very indecisive about the bulk/cut situation. I don't want to waste this cycle by taking in too little cals, but I don't want to get too fat by taking in too many cals. BTW, the numbers I was coming up with were just numbers I was playing around with in my head. They didn't have any concrete behind them. lol... Anyways, my decision.... *dun dun dun*.. Is to do a bulk for 7 weeks (the duration of the cycle). Once finished with PCT and everything I'll hit back on the UD2 for 6-8 weeks and that should cut off all fat I gain as well as maybe some that's still hanging around right now....

So.. maintenance + 25% = 2925+731= 3656 cals. I'll just round it to 3600 cals. I'll take in 275g protein a day. Thats about 1.25 g/lb protein. That equates to 1100 cals. Now, 25% of total calories should come from fats which would be 900 cals. That comes out to 100g fat. And the rest carbs, which comes out to about 1600 cals of carbs. That's 400g.

So this bulk would consist of a 275/400/100. That seems reasonable. Fat's may be a little low so maybe I'll go wth a 30% from fats. Which leaves 1080cals = 120g from fat. That then leaves 1420 cals left for carbs which is 355g carbs. That looks a little more logical to me. 275/355/120...Looks solid, but we'll see what others have to say before it's permanent.. lol, but I'm ready for it.

I want to do it as clean as possible. The only HiGI carbs I'm taking in will be from the 75g dextrose PostWorkout. And that's sh1tty how I can't put peanut butter in my PWO shake. All is well though, I'll fit it in there somewhere else, mabye with some Whole Grain bread or something. I'm thinking along the lines of eating 3-4 times per day, Oatmeal for carbs in the morning, Brown Rice for carbs at lunch, and Sweet Potatoes for carbs in the evening. I'll have some cottage cheese for some preworkout stimulai, and plenty of protein of course. Lots of eggs in the morning, tuna lunch, chicken & cheddar cheese (on top of potatoes) in the evening. I haven't quite figured the diet completely yet, and I won't until I get feedback first, but this is just a rough draft.

Feedback please... and don't take it easy on me.


BTW, Vido, strength is a given for my bodytype. When I "bulk" (we'll use bench for example) I'l do my 2 warmups, then I'll do 12 reps, 10 reps, 8 reps, 6 reps. That's for "major" lifts, ie bench/squats/deadlifts/shoulder press/power cleans. For the minor lifts I'll do 3 sets of 6-8. So a typical chest day would consist of 4 exercises. The FIRST exercise that I do is the type of format I listed above, while every other exercise is the 3 sets 6-8. I vary my workouts all the time, so one time I'll start with Flat BB Bench, another time Incline DB Bench, another time Incline BB Bench, or Flat DB Bench. So, a typical workout:

Flat BB Bench:
2 warmup
wtx12
wtx10
wtx8
wtx6

Incline DB Bench:
wtx6-8
wtx6-8
wtx6-8

Cable Flyes:
wtx6-8
wtx6-8
wtx6-8

Hammerstrength Incline Bench:
wtx6-8
wtx6-8
wtx6-8

Now, to some people that's high volume, to me that's medium. That's 13 sets for chest. I'll breeze through that in about 45-50minutes (depending on time between sets). I used to do ALOT more than that.

Then I'd head on over to Triceps for about 8-10 sets total. That'd take me an additional 20-30 minutes depending on how long I like to take between sets.

So with that rep range I pretty much cover strength and growth. But I switch it up all the time. If I feel good and feel like going heavy I'll go for sets of 4-6, if I'm feeling rather weak that day I'll go for sets of 8-10.. and so forth.

I think that covered everything from previous posts..

Oh yeah, Fromo, I saw what Vido put in your journal and thats EXACTLY what I would say. Just slowly keep adding a 100 cals a week until you're back at your old maintenance. I'd stay at that maintenance for about 2 weeks before bulking.

One other thing Vido, 1/2 hour per day on the treadmill, HIIT sessions 2-3 times per week, and I'm thinking Saturday and Sunday no workouts, no cardio, no nothing but food. But I'll probably add a cardio day in there every once in a while.

So.......now that I'm finished with my long ass post, comments? suggestions? lashings? HAVE AT IT!

JSully
11-17-2004, 08:13 PM
I had another question too, would anybody have a list of fat's I can consume.

Vido: I was going to have a PWO shake of 75g dextrose 50g protein and peanut butter & FF-milk....you're saying no peanut butter because it WILL promote fat gain?

I know what to eat as far as protein and carbs, but what kind of fat's should I take in. I need a little list or something to take from. I know peanuts are good, and natural peanut butter, but what are some other types?

And suggested Fish Oil Caps during this diet would be... 15-20/day??

rookiebldr
11-17-2004, 08:25 PM
... Anyways, my decision.... *dun dun dun*.. Is to do a bulk for 7 weeks (the duration of the cycle). Once finished with PCT and everything I'll hit back on the UD2 for 6-8 weeks and that should cut off all fat I gain as well as maybe some that's still hanging around right now....



Sounds like a plan. :nod: Just monitor the weight gain and if you stall out during the bulk add a bit more calories. I'd also make sure you're fully recovered from PCT prior to cutting. I do feel you'll loose muscle if you go into it too quickly.

Vido
11-17-2004, 09:26 PM
Diet looks good. I like the second version better, higher fat, lower carbs, but that's just me...I'm kinda scared of carbs too. Training looks good as well. I wouldn't change a thing.

As for cardio, I'm not one of the people that thinks it's extremely catabolic, so 5 days/week seems perfectly acceptable to me. I'd stick to 2 HIIT sessions though; that's already like 3 leg workouts.

No peanut butter in the post-workout shake, after that it's fine. I typically try to have my pre-workout meal, post-workout shake and next meal containing little to no fat...all other meals can contain large amounts, but the most important is the post-workout shake. I don't know if you've ever heard of the old "don't mix carbs with fat" saying that a lot of people claim limits fat gain, but the major point to take away from it is that you shouldn't mix HIGH GI carbs with fat...therefore, no fat with your dextrose.

I heard something about too many fish oil caps having some kind of negative long term effect, wish I remembered what it was. I think 10 is more than enough.

I get my fats primarily from olive oil, fish oil, flax oil, nuts, and natty pb (and egg yolks I guess).

JSully
11-17-2004, 10:58 PM
OK, so here's the verdict:

275/355/120:P/C/F

Preworkout: 33.5g dextrose (1/6cup) and 23g protein
Postworkout: 75g dextrose (1/3cup) and 46g protein (1 cup milk = 8/12/0)

No PB pre or post workout. Now, you said no fat in the morning? So no egg yokes in the morning? For breakfast I was thinking something along the lines of:

Breakfast 7am:
5 fish oil caps (0/0/5)
4eggwhites+4whole eggs (42/0/28)
2slices whole grain bread (15/35/5)
1/2 cup oatmeal w/equal (5/27/3)
Little bit'o'butter on toast, this is a bulk after all.

I was also thinking maybe a serving of peanut butter on 1/2 wheat bagel for a snack @ 1030am(yes/no?) (about 13/30/18)

Lunch 1230pm:
5 fish oil caps (0/0/5)
2 cans tuna
1 cup brown rice
2 tbsp lowfat mayo
(mixed as one dish, tastes pretty yummy, totals are: 74/88/12.5

Another snack @ 330pm w/a serving of peanut butter on a wheat bagel (I like peanut butter & wheat bagels.. lol) I'm hoping that wheat bagel's will be alright. I'm pretty sure they're on the "low GI scale". (bout 13/30/18)

Preworkout shake@530pm
33.5g dextrose, 23g protein, 1 cup milk (8/12/0)

::WORKOUT::

Postworkout shake @800pm
75g dextrose, 46g protein, 1 cup milk (8/12/0)

Dinner @1030pm
1 piece chicken, 1 sweet potato, 1/2 cup cheddar cheese (50/35/5)

These are VERY approximate values, I'm not completely sure what the sweet potatoes values are, as well as the bagels, so I'm guessing based off vague previous experiences. The totals for this would be somewhere around: 297/379/99.5

I'll play around with the values a little, but this only took me 10 mins to come up with anyways. I have till sunday to figure out a definate. As far as peanuts go, should I get regular peanuts, or can I get cashews? I prefer cashews as they're far more tasty. But it's not a big deal if I gotta stick with regular peanuts. I'll also throw in a tbsp of olive oil for an extra 16g fat. So that leaves me with about 115g fat now. Now I just gotta get the protein and carbs down just a teeny bit. But I need to actually get the groceries for the exact fine tuning.

How's that look?

BTW, cheat day is on Fridays because this is the day that we have pot luck's, catered lunches, and whatnot. It probably won't be much of a cheat day but I'll get some cereal I crave, some pancakes every once in a while, and some fast food that I miss ever so much (BurgerKing & TacoBell :drooling: ), and some general home cookin that I do (beef stroganoff especially :D)

lilmase1153
11-18-2004, 03:33 AM
hmmm all this talk about food is making me go crazy with hunger........ anyways everything looks pretty good jake and i can tell you like pbutter and wheat bagels.... but as you already said bump the protien and carbs a bit and find other ways of getting the fat you need... and one more thing beef stroganoff is hmmm tasty... you know whats kinda funny i usually dont crave food too often but since ive been on this diet it seems as though things are teasing me and i get these bad cravings at night and im a notorious eater at night sometimes ill just wake up and eat something almost anything and than not remember till i see wrappers next to me in bed...

JSully
11-19-2004, 12:06 AM
i get these bad cravings at night and im a notorious eater at night sometimes ill just wake up and eat something almost anything and than not remember till i see wrappers next to me in bed...

That doesn't make for a good cut does it? :D

Frozenmoses
11-19-2004, 12:15 AM
Burger King, damn. I wish my cheat days could consist of that. If I even think about one my waist grows another inch. I can't wait til I've got your muscle mass so I can cheat with some good stuff.

JSully
11-19-2004, 12:23 AM
My muscle mass? I'm small, you'll be bigger than me in no time. :(

I got my bf% tested today.. 11.48% w00t!!!!! Not bad but not great, I'm starting my bulk saturday, I'll do that for about 8 weeks then back on another 6-8 week UD2 to cut off all the fat I gained and hopefully get down to around 8%.

btw, Fromo, you should get AIM so we can chat about stupid sh1t! LOL

Vido
11-19-2004, 12:44 AM
Congrats on the bodyfat man! Closing in on single digits and even with the 8-week bulk I doubt you'll get any higher than 13-14%, which is not a bad starting place to be when you get back on UD2.

I never said anything about no fat in the morning, so go ahead and pound those egg yolks back.

That's quite a large gap between your post-workout shake and your next meal isn't it?

I don't think peanuts are one of the "better" types of nuts anyway, so cashews can't be much worse (could even be better)...the best types of nuts are walnuts, macadamia nuts, and almonds if I'm not mistaken.

JSully
11-19-2004, 12:58 AM
Thanks Vido. It was checked via 4pt caliper (triceps, biceps, mid back, belly). Caliper reading came to 27 ...(I think) and with my age he said it came out to be 11.48%. BW today was 229lbs. Not bad I suppose. I really don't feel like posting my workout from tonite, so I'll post it tomorrow. No diet today, I just ate whatever the hell I felt like eating. Lots of shredded wheat and taco bell. LOL, tomorrow will be lots of shredded wheat, pasta, and burger king. LOL... BW today was 229lbs.

About the workout, I gotta brag a lil.. I hit 275x6 on front squats, then just to test how my legs were adapting to the heavy squats again I put on 405 and repped it for 3 just to see. Wasn't too hard, I could have gotten 5-6 out of it, but I didn't want to train to failure today. Nothing else really impressive today except 6 reps w/BB curls @ 135lbs. No cardio today, and I skipped triceps. I'll hit cardio and triceps tomorrow after work.... but for now, I'm outtie, the bed is calling my name. Later!

Oh yeah, one last thing, the gap between the PWO shake and the last meal isn't "realistic". I generally spend 2-3 hours/night in the gym between working out, talking, and cardio. So I'll get home probably around 830/900pm, have my PWO shake, then whenever I get hungry I'll have my final meal.

As far as the nuts, I can't stand macadamia nuts *unless they're in white chocolate chip cookies @ subway* and walnuts taste nasty. Peanuts and cashews it is then! And I suppose I misread about the no fat in the morning, you said your NEXT meal, I thought it said next MORNING meal. lol.. my bad.

Vido
11-19-2004, 01:13 AM
I can't stand macadamia nuts *unless they're in white chocolate chip cookies @ subway*

:drooling:

JSully
11-19-2004, 01:32 AM
:withstupi

lol... I think I found a snack for tomorrow.

Double D
11-19-2004, 02:23 AM
On days when you just do cardio do you have a post workout shake right after, like you would if you lifted, or do you just eat a normal meal afterwards. Does it make a difference for recovery???

ryuage
11-19-2004, 05:50 AM
yumm white choc macademia from mrs fields :drooling:

JSully
11-19-2004, 08:01 AM
On days when you just do cardio do you have a post workout shake right after, like you would if you lifted, or do you just eat a normal meal afterwards. Does it make a difference for recovery???

I have a PWO shake, but not for recovery purposes. I do it for daily calorie intake.

Mannequin
11-19-2004, 11:52 AM
Enjoy the cheat day

Frozenmoses
11-19-2004, 11:55 AM
Awesome to hear about the bodyfat loss, Jake. I can't wait to get that low. My AIM SN is pygmyplanecrash, feel free to shoot me a message whenavah.

Vido
11-19-2004, 08:35 PM
yumm white choc macademia from mrs fields :drooling:

We don't have Mrs. Field's in Canada :(.

ryuage
11-21-2004, 05:54 AM
not even at the grocery store?

Vido
11-21-2004, 08:40 AM
not even at the grocery store?

Well yeah, and I actually tried them recently...let me be the first to tell you they are NOWHERE NEAR the real thing.

ryuage
11-21-2004, 08:51 AM
:) well never tried to grocery store one... but some good ones you can get at the grocery story are the keebler soft batch cookies in the red packs.. put in the microwave for a few seconds :drooling:

Vido
11-21-2004, 02:16 PM
:) well never tried to grocery store one... but some good ones you can get at the grocery story are the keebler soft batch cookies in the red packs.. put in the microwave for a few seconds :drooling:

We don't have Keebler cookies either :swear: .

Lol, there's a reason you guys are a lot fatter than us on average ;) .

JSully
11-21-2004, 02:21 PM
OK, I've got my diet done, and my workout routine finished. I'll be posting tonite with my new goals in mind. Workout is scheduled for 5.00pm and I've already ate my first clean breakfast. Yummy! Stay tooned for the scheduled posting.

And stop posting about cookies :soapbox:

ryuage
11-21-2004, 02:32 PM
Cookies Gimmmmmeeee!!!

Vido
11-21-2004, 02:41 PM
OK, I've got my diet done, and my workout routine finished. I'll be posting tonite with my new goals in mind. Workout is scheduled for 5.00pm and I've already ate my first clean breakfast. Yummy! Stay tooned for the scheduled posting.

And stop posting about cookies :soapbox:

Looking forward to see what you've come up with. I will also be posting a workout plan later today.

JSully
11-21-2004, 03:00 PM
Cookies Gimmmmmeeee!!!

:ninja: Bastard!! :bash:

JSully
11-22-2004, 12:04 AM
Sunday - November 21 - 2004 - Day 1 - Bulking

OK, in case you haven't been paying attention, I started a bulk. I'm gunna try to take it with as little fat gain as possible. I'll be doing this for 8 weeks, then I'll hit another 8 week UD2 cycle to get the fat off that I gained throughout this cycle, and possibly get it down to 8% maybe. I'll also be doing a 4 week andro cycle followed by a 3 week PCT. I'll list more specifics towards the bottom of the post.

Starting Weight: 231lbs - 11.21.04
Today's Weight: 231lbs

Starting Bodyfat %: 11.48% - 11.18.04

Diet: [Macronutrients Listed In Grams]

| Prot.. | Carb. | Fat.. |
_____________________
| 31.50 | 00.00 | 21.00 | - Meal 1 [11.30am]: 3 egg whites, 3 whole eggs
| 10.00 | 40.00 | 03.00 | ------------------- 2 slices sara lee whole wheat bread
| 08.00 | 12.00 | 00.00 | --------------------8 oz FF milk
| 05.00 | 27.00 | 03.00 | --------------------1/2 oatmeal
| 00.00 | 00.00 | 06.00 | --------------------5 fish oil caps
| 05.50 | 23.50 | 00.75 | - Meal 2 [01.30pm]: 1/2 sara lee whole wheat bagel
| 08.00 | 06.00 | 16.00 | --------------------2tbsp natty PB
| 05.50 | 23.50 | 00.75 | - Meal 3 [03.30pm]: 1/2 sara lee whole wheat bagel
| 08.00 | 06.00 | 16.00 | --------------------2tbsp natty PB
| 66.00 | 00.00 | 03.00 | - Meal 4 [04.30pm]: 2 cans tuna
| 06.00 | 70.00 | 02.00 | --------------------1/2 cup long grain brown rice (before cooking)
| 00.00 | 00.00 | 22.00 | --------------------2tbsp safflower mayo
:::::::::::Workout::::::::::
| 66.00 | 06.00 | 03.00 | - Meal 5 [08.30pm]: 3 scoops ON protein
| 00.00 | 108.5 | 00.00 | --------------------1/2 cup dextrose
¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯
222.5 g -> 0890 kCal -> Total Protein
322.5 g -> 1290 kCal -> Total Carbohydrates
095.5 g -> 0860 kCal -> Total Fat

3040 kCal -> Total Daily Caloric Intake

- Diet was off key today. I skipped the final meal which was supposed to be a piece of chicken and a sweet potato with cheddar cheese. I always sleep in on the weekends and its hard to fit all that food in without feeling like a fat ass. So I normally end up skipping a meal. Oh well, tomorrow it will be ace!

_________________________________________________________________

Supplements:
5 Fish Oil capsules
15mg M1T
12 sprays (400mg) 4Derm

M1T/4Derm 4 week Cycle w/3 week PCT - Dosages are mgs/day.

M1T -> 1 tab -> 5mg Methyl 1-Testosterone
4Derm -> 6 sprays ->200mg 4-Androstenediol transdermal
MetaCort PCT ->5 sprays = 100mg Androstenetrione/100mg 7-OXO-DHEA

| M1T | 4Derm |
______________
| 15mg | 400mg | <- Week 1
| 20mg | 400mg | <- Week 2
| 25mg | 400mg | <- Week 3
| 30mg | 400mg | <- Week 4
¯¯¯¯¯¯¯¯¯¯¯¯¯¯
MetaCort PCT
__________
| 10 sprays | <- Week 5
| 08 sprays | <- Week 6
| 06 sprays | <- Week 7
¯¯¯¯¯¯¯¯¯¯
_________________________________________________________________

Today's Workout: Chest/Tris

:::::CHEST:::::

BB Incline Bench:
135x20
135x20 /end warmup
225x12
255x10
275x8
295x3-1

- I couldn't squeeze that last one by myself so I decided to hit a negative. I was hoping I could get to 6 by myself but I guess not this time.

DB Flat Bench:
115x8
115x8
120x7

Lying Cable Flyes on Swiss Ball:
70x8
70x8
70x6

Bent Over Standing Cable Flyes:
60x16
90x10
100x8

:::::TRICEPS:::::

Dips SS w/ Straight Bar Cable Pushdowns:
BWx15 ->ss 100x20
BWx15 ->ss 145x20
BWx20 ->ss 160x12

Close Grip Bench SS w/ DB Kickbacks:
135x15 ------------>ss 20x10,10
225x6 ------------->ss 30x8,8
225x7-1 ----------->ss 30x8,8

Seated DB Tri Ext SS w/Close Grip Pushups:
110x9 -------------->ss BWx15
110x10 ------------->ss BWx15

_________________________________________________________________

Cardio:
None today, just didn't feel like it. Will start with regular cardio tomorrow.

_________________________________________________________________

Reflections:
I couldn't get a pump today. :( I felt weak and strong at the same time. Odd, I know. Overall I suppose it was a good workout. I just wasn't feeling it. I really didn't want to even be at the gym, but then again I did. I don't know, just a very strange feeling. Probably because I'm getting over a cold. Hopefully tomorrow's workout will be better.

lilmase1153
11-22-2004, 12:12 AM
yes tomorrows work out will be better since this one was horrible you shouldnt have even bothered posting it.... not, you are crazy that w/o was insane and crazy all at once... keep killin it bigjake...

Vido
11-22-2004, 12:18 AM
Looked like a solid workout to me. Good luck on the bulk!

JSully
11-23-2004, 12:02 AM
Monday - November 22 - 2004 - Day 2 - Bulking

Starting Weight: 231lbs - 11.21.04
Today's Weight: 232lbs

Starting Bodyfat %: 11.48% - 11.18.04

Diet: [Macronutrients Listed In Grams]

| Prot.. | Carb. | Fat.. |
_____________________
| 31.50 | 00.00 | 21.00 | - Meal 1 [07.30am]: 3 egg whites, 3 whole eggs
| 10.00 | 40.00 | 03.00 | ------------------- 2 slices sara lee whole wheat bread
| 05.00 | 27.00 | 03.00 | --------------------1/2 cup oatmeal
| 00.00 | 00.00 | 05.00 | --------------------5 fish oil caps
| 11.00 | 47.00 | 01.50 | - Meal 2 [10.30am]: 1 sara lee whole wheat bagel
| 08.00 | 06.00 | 16.00 | --------------------2tbsp natty PB
| 66.00 | 00.00 | 03.00 | - Meal 3 [12.30pm]: 2 cans tuna
| 06.00 | 70.00 | 02.00 | --------------------1/2 cup long grain brown rice (before cooking)
| 00.00 | 00.00 | 22.00 | --------------------2tbsp safflower mayo
| 11.00 | 47.00 | 01.50 | - Meal 4 [03.30pm]: 1 sara lee whole wheat bagel
| 08.00 | 06.00 | 16.00 | --------------------2tbsp natty PB
| 23.00 | 02.00 | 01.00 | - Meal 5 [06.00pm]: 1 scoop ON protein
| 00.00 | 33.50 | 00.00 | --------------------half of 1/3 cup dextrose
:::::::::::Workout::::::::::
| 43.00 | 04.00 | 02.00 | - Meal 6 [10.00pm]: 2 scoops ON protein
| 00.00 | 75.00 | 00.00 | --------------------1/3 cup dextrose
| 42.00 | 02.00 | 01.00 | - Meal 7 [11.30pm]: 1 piece grilled chicken
| 02.00 | 33.00 | 00.00 | --------------------1 med sweet potato
| 07.00 | 00.00 | 10.00 | --------------------1/3 cup cheddar cheese
| 00.00 | 00.00 | 14.00 | --------------------1tbsp olive oil
¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯
276.5 g -> 1106 kCal -> Total Protein
392.5 g -> 1570 kCal -> Total Carbohydrates
122.0 g -> 1098 kCal -> Total Fat

3774 kCal -> Total Daily Caloric Intake

Diet was good, although I was pretty hungry around the 5.30-6.00pm mark. Any suggestions for a preworkout snack to go along with my shake?

_________________________________________________________________

Supplements:
5 Fish Oil capsules
15mg M1T
12 sprays (400mg) 4Derm

M1T/4Derm 4 week Cycle w/3 week PCT - Dosages are mgs/day.

M1T -> 1 tab -> 5mg Methyl 1-Testosterone
4Derm -> 6 sprays ->200mg 4-Androstenediol transdermal
MetaCort PCT ->5 sprays = 100mg Androstenetrione/100mg 7-OXO-DHEA

| M1T | 4Derm |
______________
| 15mg | 400mg | <- Week 1
| 20mg | 400mg | <- Week 2
| 25mg | 400mg | <- Week 3
| 30mg | 400mg | <- Week 4
¯¯¯¯¯¯¯¯¯¯¯¯¯¯
MetaCort PCT
__________
| 10 sprays | <- Week 5
| 08 sprays | <- Week 6
| 06 sprays | <- Week 7
¯¯¯¯¯¯¯¯¯¯
_________________________________________________________________

Today's Workout: Back/Bis - Abs

:::::BACK:::::

Hang Cleans:
135x10
135x10 /end warmup
185x6
205x6
225x3
225x5 <- Power Clean (from floor)

Pullups:
BWx8
BWx8
BWx8
BWx7
BWx6
BWx8

Hammerstrength Iso-Lateral Hi-Rows (wt per side):
180x8,8 <- Single Arm [Left,Right]
180x8,8
480x7 <- Both Arms

T-Bar Rows w/oly bar&Vbar in corner:
180x10
225x8
225x8

Straight Bar Wide Grip Cable Low Pulls:
145x12
175x10
205x10

:::::BICEPS:::::

BB Curls SS w/Alternating DB Curls (30 seconds rest between superset):
BARx15 --->ss 25x10,10
95x8 ----->ss 60x5,5
115x6 --->ss 50x6,6
115x6 --->ss 40x8,8

Single Arm Concentration Hammer Curls SS w/21's (cambered bar):
40x8,8 --------------------------------->ss 80x7-7-7
35x8,8 --------------------------------->ss 70x7-7-7

Hammerstrength Preacher Curl:
135x6 ->DROP->90x8 ->DROP->(singlearm)45x6,6
135x6 ->DROP->90x8 ->DROP->(singlearm)45x6,6

:::::ABS:::::

Crunches SS w/Hanging Knee Raises SS w/Seated V-knee ins:
30 --------->ss 15 ------------------->ss 20
30 --------->ss 15 ------------------->ss 20

Side Crunches:
20,20
20,20

Cable Side Twists (obliques):
40x15 each side

_________________________________________________________________

Cardio:
Bleh, I skipped cardio today. Was pretty beat from the workout. Gotta start cardio strict tomorrow. 30 mins reg cardio + HIIT stepper tomorrow! No holding back!
_________________________________________________________________

Reflections:
Holy sh1t I felt wonderful today. I was kinda discouraged about the cleans until I hit that last set of power cleans. I looked incredible in the mirror. I'm a little heavier today, possibly a little fatter.. who knows? But I know that I look ALOT more filled out that I did last week. I looked damn pumped today, before even doing anything. I just felt great. Then I actually started working back, and boom! I felt great. I wasn't liking the pullups too much but once I got over to the hammerstrength machine I felt like I was on fire. My arms looked an inch bigger just from the past few days. I'm not sure, maybe its psychological, but I'm feelin wonderful. I'm excited for my leg day coming up here the day after tomorrow. Tomorrow is an off day, but I'll go hit cardio anyways. My bicep workout was CRAZY! I couldn't get enough of it. I wanted to do bis for another hour but I don't wanna over train 'em. :D They were just giving me ridiculous responses with the weight. Well, I'm off to watch a movie now. So I'll say peace out!

Oh yeah, again, if anyone can recommend a little snack for around 5.30 to have with my preworkout shake that'd be great. I'm not sure quite what to have so please, open suggestions!

Frozenmoses
11-23-2004, 12:36 AM
Glad to hear you felt so good today, bro. Workout looks damn good too, very nice work on those power cleans. 21's are evil. They make my pain bone want to cry.

ryuage
11-23-2004, 03:05 AM
great workout jake.. what kind of diet tracking software are you using?

Vido
11-23-2004, 03:23 AM
You SUPERSET something with 21's? Lol, the pump would be so intense from that I wouldn't be able to get more than a couple of reps out. Awesome workout Jake, and I'm sure you haven't gained any fat yet, so get those thoughts out of your head.

As for the 5:30 meal, you don't really want any fat, so I guess that leaves whole food carbs. A bagel perhaps?

Double D
11-23-2004, 02:55 PM
Thats an INTENSE workout, Back + compund sets for arms. How do you like those power cleans, ive thought about doin them in my workouts, but have never tried them, and didnt know whether or not to include them with back or shoulder workouts.

Also i really doubt that you are getting fat off of 3900 cals at your weight. Its all in your mind!!!!

JSully
11-23-2004, 07:11 PM
Fromo: Yes, I believe my pain bone was crying the entire time.. lol

ryuage: I just go by what the side of the package says, and microsoft excel for my spreadsheet.

Vido: I dunno man, I gain fat VERY easily until I get to a certain point. My "natural" homeostasis I guess you could say. I gain fat easily until I reach that point and I also lose fat easily until I reach that point. To get fatter than that, takes some extreme calories, and to get leaner than that takes some EXTREME dieting + cardio + ephedrine + I hate myself.. lol. A bagel sounds tasty.... thanks! :D

Double D: Power cleans felt great, I would put them with your back workout. My traps are damn sore today though, but I still feel it works my back overall the most. I dunno, I suppose its a full body workout, but seeing how I do deadlifts on back day, and I do deadlifts only once every 2 weeks, I figured I'd throw this in on the off-deadlift weeks.

I'm retaining water.. so that could be why I think I'm fatter, but that's a normal side of M1T.

As far as other sides, the 4Derm (4-ad) transdermal seems to be working WONDERFULLY, it's now tuesday, and I started saturday, and I think it just kicked in yesterday because I can't keep women off my mind! And my woman isn't complaining about the "supplement" either! I have a good feeling about tomorrow's leg day, let's just hope it turns out as good as I hope. Now I'm off to do cardio!

Vido
11-23-2004, 07:21 PM
Vido: I dunno man, I gain fat VERY easily until I get to a certain point. My "natural" homeostasis I guess you could say. I gain fat easily until I reach that point and I also lose fat easily until I reach that point. To get fatter than that, takes some extreme calories, and to get leaner than that takes some EXTREME dieting + cardio + ephedrine + I hate myself.. lol. A bagel sounds tasty.... thanks! :D

I hear what you're saying because I "feel" the same way...but I think it's really more in our minds than reality.

JSully
11-23-2004, 07:32 PM
I hope so, because that's all the less dieting I have to do after the bulk.. LOL

JSully
11-25-2004, 12:45 AM
Wednesday - November 24 - 2004 - Day 4 - Bulking

Yesterday I just didn't feel like posting anything. I screwed my diet last night and had 2 pb&j sandwiches and a couple slices of pumpkin pie, as well as a piece of pizza. Not too horrible. I figure, what the hell...2 days of cheat and its time to get the diet back on key for the next month. I'm looking at only doing a cheat day once every 2 weeks. Consuming 4000+ cals doesn't really require a cheat day, so I'm sure it's all psychological.

Starting Weight: 231lbs - 11.21.04
Today's Weight: 241lbs

- WTF?!?!? up 7lbs in 2 days? Well, I did have 10 taco's today, and I'm feeling bloated from the M1T and obviously holding water. Soooooo.. I dunno, but I really don't care. I just wanna get big & strong again!

Starting Bodyfat %: 11.48% - 11.18.04

Diet: [Macronutrients Listed In Grams]

-I'm not even going to break down the macronutrients today, I'll just list what I had for my meals.

Breakfast [7.30am]: 5egg whites, 3 whole eggs, 2 slices sara lee whole wheat bread
Snack [10.30am]: 1 sara lee whole wheat bagel w/2 tbsp natty pb, 4 cupcakes
Lunch [12.30pm]: 5 hard taco supremes/5 soft taco supremes taco bell = :bow:
Snack [5.30pm]: 1 sara lee whole wheat bagel, 2 slices pumpkin pie
:::WORKOUT:::
PWO [10.30pm]: PWO Shake (75g dextrose, 46g protein), 2 slices pumpkin pie
Dinner [12.00am?]: to be decided...not sure yet.
_________________________________________________________________

Supplements:
15mg M1T
12 sprays (400mg) 4Derm

M1T/4Derm 4 week Cycle w/3 week PCT - Dosages are mgs/day.

M1T -> 1 tab -> 5mg Methyl 1-Testosterone
4Derm -> 6 sprays ->200mg 4-Androstenediol transdermal
MetaCort PCT ->5 sprays = 100mg Androstenetrione/100mg 7-OXO-DHEA

| M1T | 4Derm |
______________
| 15mg | 400mg | <- Week 1
| 20mg | 400mg | <- Week 2
| 25mg | 400mg | <- Week 3
| 30mg | 400mg | <- Week 4
¯¯¯¯¯¯¯¯¯¯¯¯¯¯
MetaCort PCT
__________
| 10 sprays | <- Week 5
| 08 sprays | <- Week 6
| 06 sprays | <- Week 7
¯¯¯¯¯¯¯¯¯¯
_________________________________________________________________

Today's Workout: Legs

:::::LEGS:::::

Squats:
135x20
135x20 /end warmup
225x10
315x10
405x6 (knee wraps/belt)
405x4 (knee wraps/belt)

DB SLDL (light b/c of hammy):
65x10
70x10
75x10

Leg Extension:
195x10 /end warmup
255x12 (stack)
stack+45x15
stack+90+10x12

- I added 2 45's to the stack as well as 10lbs of those little rubber weights that go on top of the machine weights.

Lying Leg Curl:
125x10
140x8
140x6

- Still gotta take it easy with the hammy :(

Seated Calf Raises SS w/ Standing BW Single Leg Calf Raises:
180x20 ------------->ss 20,20
180x20 ------------->ss 20,20
180x20 ------------->ss 20,20
180x20 ------------->ss 20,20
_________________________________________________________________

Cardio:

20 mins on the stepper:
15 mins @ lvls 3-6
05 mins @ lvls 6-15

_________________________________________________________________

Reflections:

WOW, I weigh alot now. Who gives a sh1t though, I'm bulking....I did cardio! I just wanna get huge again. But I don't wanna get too fat. I took today and tomorrow off of my diet because I figured what the hell, I'm gonna cheat on thanksgiving because I want to eat! So .... fcuk it! I'm back on the diet come friday. I'm also going to up my calories some, maybe take it to a 300/450/150 split. That adds up to about 1200/1800/1350=4350 calories. That puts it around a 30-40-30 % split. I figure that'll be good to keep a bulk at. I'll stay at this for a while. Probably a cheat every other week or 3 weeks if I can take it. I figure with this kind of calorie intake the ony reason for a cheat is psychological... so as long as my mind can handle it, I'll stay strict. I'm going to hit the cardio 45 mins 5 days per week and hit HIIT twice a week on 2 of the 3 off days available. One off day is reserved to do absolutely nothing but sit at home and vegetate (or rest as some people call it). My carbs are coming mainly from bagels, brown rice, and oats<-(ground up into a protein shake cuz I cant stand the taste of 'em cooked). Other sources of carbs are the 2 slices of bread in the morning, and maybe some cottage cheese, but that's still undecided.

I should have gotten over to do the leg press machine but my quads just weren't up to it after the beating on squats and leg extension. Next time I'll suck it up and do it anyways. I wanted to try to hit my hammies kind of hard while still easing up, just to let 'em know that they need to respond. I did get some good responses out of 'em though. The DB SLDLs felt wonderful and the lying leg curl felt good too. That last set bothered me though, which is why I stopped at 6.

On another note, those squats felt WONDERFUL. That first set of 405 I did, felt so easy. I picked it up and did that first one as if it were only 135lbs. It felt so light. It was actually easier than the 315. But by the 6th rep it got a little heavy. I had spent a little longer than expected putting my belt on as tight as I could get it, and my legs were going numb from the knee wraps, which is the main reason I quit at 6. But that's just an excuse that I won't let happen again. I'll get the belt on faster next time. Now the following set, my knees started bothering me. That and the fact that I went ATF w/a slight pause for all 4 reps. I went JUST above parallel on the 1st rep, and my spotter said to go lower. So I decided to go as low as I could and pause for a split second then back up. That made it feel a little heavier. Next weekend I'm going to go out and buy some Neoprene Knee Braces for my knees to try to keep 'em warm all the time and maybe that'll help heal them. One of my bud's said that did it for him. I'm also going to start icing them every night I do legs. If anyone has anymore pointers on how to get my knees feeling better, please throw something at me. I'm also thinking about picking up some glucosamine. I haven't really looked into it that much so would I do normal dosing? Or higher dosage because I'm "big" (240lbs isn't exactly average). Any specific brand?

Well I'm off to watch some movies and pig out on whatever I think looks tasty in the fridge.

Vido
11-25-2004, 03:21 AM
10 tacos, that's what I'm talking about :drooling:

Not surprised to hear about the weight. Combine all that food with all the sodium in that food with M1T and you're asking for ridiculous weight gains. That last time I ate the 10 tacos I felt like Ronnie Coleman...well, a fat Ronnie Coleman :D.

lilmase1153
11-25-2004, 05:19 AM
awesome job on legs tonight jake.. but i tihnk im catching up take a look at my journal when you get a chance.. dude yeah take it easy on the ahmmy as you dont wanna mess taht up again tahn you deff might be out of commission and you dont want that to happen as i will gain on you some more :-) j/k we all know who the man is and that is you.. keep on pluggin away you swole a@@ mofo.

Double D
11-25-2004, 11:11 AM
Tuesday - November 24 - 2004 - Day 4 - Bulking

I screwed my diet last night and had 2 pb&j sandwiches and a couple slices of pumpkin pie, as well as a piece of pizza. Not too horrible. I figure, what the hell...2 days of cheat and its time to get the diet back on key for the next month. I'm looking at only doing a cheat day once every 2 weeks. Consuming 4000+ cals doesn't really require a cheat day, so I'm sure it's all psychological.

.

HAHA, Pumpkin pie is delicious. I wish i was American just so I could have a thanksgiving feast, which i may do anyway!!!!
Those Squats of 405 is HUGE :strong:
Cheating once every 2 weeks has been my strategy as well, however i seem to have problems sticking to that, but more because of drinking than craving food.Anyway, im sure after you fill your face on thanksgiving you wont want to eat any crap food for a while, so good luck!!!

ryuage
11-26-2004, 08:39 AM
since i was off my diet yesterday I tried to go to taco bell... but they were closed :*(

JSully
11-26-2004, 03:30 PM
since i was off my diet yesterday I tried to go to taco bell... but they were closed :*(

That's not cool man, and today you're back on your diet huh? That bl0ws! I'm back on mine too.. so don't dismay too much, you aren't the only miserable one.

ryuage
11-26-2004, 06:48 PM
only time I ever stray from my diet is holidays... if im home or if my girl comes up to visit me, so I dont forsee me eating anything out of the ordinary for a long time unless I make it home for the holidays this year :)

JSully
11-27-2004, 03:36 AM
Vido: I'm back on the diet today.... ten tacos = :drooling:

Double D: Thanks man, 405 isn't exactly huge, but stay tuned, you'll see some huge #'s here in the next couple weeks. My strenght is nearly back to what it used to be when I was weighing in at 260 so its just a matter of time and I'll be hyuge again! LOL. I'm now on the road to 600lb squat (without a squat suit). :thumbup: Oh, and pumpkin pie = :drooling:

Friday - November 26 - 2004 - Day 6 - Bulking

Starting Weight: 231lbs - 11.21.04
Today's Weight: 242lbs

Starting Bodyfat %: 11.48% - 11.18.04

Diet: [Macronutrients Listed In Grams]

| Prot.. | Carb. | Fat.. |
_____________________
| 31.50 | 00.00 | 21.00 | - Meal 1 [02.00pm]: 3 egg whites, 3 whole eggs
| 10.00 | 40.00 | 03.00 | ------------------- 2 slices sara lee whole wheat bread
| 08.00 | 12.00 | 00.00 | --------------------8 oz FF milk
| 10.00 | 54.00 | 06.00 | --------------------1 cup oatmeal
| 11.00 | 47.00 | 01.50 | - Meal 2 [03.30pm]: 1 sara lee whole wheat bagel
| 08.00 | 06.00 | 16.00 | --------------------2tbsp natty PB
| 11.00 | 47.00 | 01.50 | - Meal 3 [06.30pm]: 1 sara lee whole wheat bagel
| 08.00 | 06.00 | 16.00 | --------------------2tbsp natty PB
| 00.00 | 33.50 | 00.00 | - Meal 4 [08.30pm]: 1/6 cup dextrose
| 23.00 | 02.00 | 01.00 | --------------------1 scoop ON protein
:::::::::::Workout::::::::::
| 46.00 | 04.00 | 02.00 | - Meal 5 [08.30pm]: 2 scoops ON protein
| 00.00 | 75.00 | 00.00 | --------------------1/3 cup dextrose
| 42.00 | 00.00 | 01.00 | - Meal 6 [06.30pm]: 1 piece chicken
| 11.00 | 47.00 | 01.50 | --------------------1 sara lee whole wheat bagel
| 07.00 | 00.00 | 10.00 | --------------------1/3 cup cheddar cheese
| 00.00 | 00.00 | 28.00 | --------------------2 tbsp olive oil (one for cooking chicken)
| 08.00 | 12.00 | 0.00 | --------------------8 oz skim milk
¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯
234.5 g -> 0938 kCal -> Total Protein
387.5 g -> 1550 kCal -> Total Carbohydrates
108.5 g -> 0977 kCal -> Total Fat

3465 kCal -> Total Daily Caloric Intake

- Diet was off, it's a weekend and I always tend to skip a meal because of how late I end up waking. Oh well, I'll try to get all the meals in tomorrow.
_________________________________________________________________

Supplements:
1 Ephedrine HCL tab (before workout)
15mg M1T
12 sprays (400mg) 4Derm

M1T/4Derm 4 week Cycle w/3 week PCT - Dosages are mgs/day.

M1T -> 1 tab -> 5mg Methyl 1-Testosterone
4Derm -> 6 sprays ->200mg 4-Androstenediol transdermal
MetaCort PCT ->5 sprays = 100mg Androstenetrione/100mg 7-OXO-DHEA

| M1T | 4Derm |
______________
| 15mg | 400mg | <- Week 1
| 20mg | 400mg | <- Week 2
| 25mg | 400mg | <- Week 3
| 30mg | 400mg | <- Week 4
¯¯¯¯¯¯¯¯¯¯¯¯¯¯
MetaCort PCT
__________
| 10 sprays | <- Week 5
| 08 sprays | <- Week 6
| 06 sprays | <- Week 7
¯¯¯¯¯¯¯¯¯¯
_________________________________________________________________

Today's Workout: Shoulders/Traps/Tris

:::::SHOULDERS:::::

Seated DB Shoulder Press:
80x12
80x12 /end warmup
105x12
115x10
125x8
125x7

Seated BB Military Press on Smith Machine:
225x10
275x6 (spot last rep)
275x6 (spot last rep)

DB Seated Side Raises SS w/ Standing Single Arm DB Side Raises:
35x10 ------------------>ss 25x12,12
35x10 ------------------>ss 25x12,12
35x10 ------------------>ss 25x12,12

Standing Reverse Reverse Pec Deck Flyes:
220x12 (stack)
220x8
220x8

:::::TRAPS:::::

BB Shrugs:
225x20
315x12
315x12
405x10 (used wrist straps)

DB Shrugs:
125x12
125x15
125x15
125x15

:::::TRICEPS:::::

Dips:
BWx20
BWx20 /end warmup
BW+90x12
BW+135x5-3 (3 negatives)
BW+90x8

Cambered Bar Cable Pushdowns:
130x15
175x12
205x10 (stack)

Close Grip Bench:
135x20
225x10
225x9

DB Kickbacks:
25x10,10
25x10,10
25x10,10
_________________________________________________________________

Cardio:
Bleh, I blew it off again today. God, I'm getting lazy. Tomorrow a HIIT session w/ 1/2 hour on the treadmill. I also wanna time myself in the 1.5 mile so I may do so tomorrow as well.
_________________________________________________________________

Reflections:
I couldn't get any energy to go workout earlier so I didn't get going until late. And then one of my friends showed up and we made fun of Ronnie Colemans funny voice. "Lights out Baby". HAHA! Anyways, the workout took forever! But it was really good. I managed to hit ALL my lifts nice and slow, very strict. The 125lb DB Shoulder Presses were about 2-3 second negatives. As well as the Reverse Flyes. I held the full contraction for a good second maybe two each rep. As far as triceps, the dips beat my ass! I fatigued quickly on the +135 so I hit 3 more negatives to reach an 8 rep set. Then I dropped the weight back down to +90 and did 8 more reps VERY slow. Overall the workout was awesome. I got on the treadmill and started running, I ran about 1.5 min @ 6.0mph and just felt like sh1t! I said fcuk it and left. I'm goin for cardio tomorrow anyways. Some HIIT hopefully!

Last thing, my friend has me ALMOST talked into doing a "super bulk". I may end up bulking in until late September next year. I haven't made a decision yet, as my cutting decisions are normally split decisions so we'll just see about this. As of right now I'm taking this into serious consideration as the muscular benefits of doing a long term bulk would be incredible. Let's hear everyone else's opinions on this matter.... please advise. :D

ryuage
11-27-2004, 03:55 AM
how does 1/6 of a cup of dext have 33.5 grams of carbs and 1/3 has 75?? haha and btw that would be incorrect if you are going by the label off of supplement directs nutritional info for their dextrose.

JSully
11-27-2004, 04:22 AM
how does 1/6 of a cup of dext have 33.5 grams of carbs and 1/3 has 75?? haha and btw that would be incorrect if you are going by the label off of supplement directs nutritional info for their dextrose.

Let me go look at my label
Supplement Direct brand Dextrose:
1 serving = 1/3 cup
0/75/0 per serving (P/C/F)

now... 1/2 x 1/3 = 1/6

and since I'm having 1/2 of a serving.. 1/2 of 75 = 37.5

So yes, I'm off by 5g.

So, add 5g carbs and 20 cals to the list and voila!

I don't feel like editing my post though. LOL....thanks for pointing out the error on my part.

ryuage
11-27-2004, 04:25 AM
my main message was 1/3 cup does not equal 75 grams :)

JSully
11-27-2004, 04:28 AM
my main message was 1/3 cup does not equal 75 grams :)

That's what the side of my bucket says, as well as the website.

http://www.supplementdirect.com/store_client_files/store_product_files/Pure_Dextrose(091002115921).pdf (http://)


Do you have super dextrose? :D I want some!

ryuage
11-27-2004, 04:34 AM
it has been well known that supplement directs label is mislabeled, they have been called on it many times but have refused to change the label.

JSully
11-27-2004, 04:39 AM
Well known, but not by me.. what is the correct serving?

ryuage
11-27-2004, 04:43 AM
more along the lines of 1/2 cup = 75 grams

you up early or just up really late

JSully
11-27-2004, 04:48 AM
Up really late, lol, I just finished "dinner" - a piece chicken w/ 1/3 cup cheese on a bagel. Yummy!

I'll prolly go to bed as soon as LOTR3 is over. (I'm watching it for the umpteenth time, good movie :) )

1/2 cup sounds more likely, I wish there were some kind of backup behind this. I'll have to do some searching. Oh well.

ryuage
11-27-2004, 04:49 AM
just do a google search you'll see

JSully
11-27-2004, 05:17 AM
okie dokie, thanks.

lilmase1153
11-27-2004, 06:10 AM
dude you like lotr.. damn bro we got more in common than i thought.. i am a huge lotr fan... tahts crazy.. oh yeha thats some serious liftin you got going on.. thats a sh*t load of delts you got there and all with a lot of wieght... and yes i think you should super vulkmcause next time when you cut you wont get so mad over strength loss cause youll have soo much.. and youll make me look like a fool even more when i get back... anywyas good luck on your decsion.

Vido
11-27-2004, 03:39 PM
Every time I look at your workouts I'm just blown away, both by the weights you're pushing (although I guess you're a pretty big guy) and the volume...that volume is probably equivalent to 3.5-4 of my workouts, lol.

As for the "super bulk", I have 2 diverging trains of thought going through my mind.

The positive: I've always said a bulk lasts as long as you can stand the amount of fat around your midsection...that may be 2 months or 2 years. And of course, you want to be ripped, but we all know a little bit of pudge comes with a hardcore bulk, so when you're determing this point of being "too fat to continue" it has to be realistic.

The negative: (I suppose if you changed up exercises frequently this next point would be moot.) I believe that strength and size are correlated, not in that the bigger you are, the stronger you are or vice versa. Strength GAINS correspond with size gains, assuming your diet is in check. So, it doesn't matter if the same 240lb male is improving his bench from 315 to 365, or from 135 to 185, the size gains should be similar. Overall strength isn't the issue, progression is. The point of me bringing this up is often times, you'll find the first 6 weeks of a bulk or so to produce the best results. Why? Because this is the time that you are increasing strength but you cannot increase strength forever. So, if you plateau and change up the exercises then I suppose a "super bulk" would work, but if your strength stops increasing, I think you're going to find it hard to gain size over such a long period of time.

JSully
11-27-2004, 04:36 PM
I see what you're saying on the negative, but also, if you go and look at my workouts posted in my journal over the last few weeks, even maybe, lets say..JUST follow chest. I go through probably 10-12 different exercises in a matter of 3 weeks. The only 4 that are concrete are flat BB, incline BB, flat DB, and incline DB. I do two of those each workout, and then I do 2 other exercises of which I decide when I'm at the gym working out, and depending on who's on what machines. I never go with a "set" plan, except sets and reps. As far as hitting a plateau, that's when I switch up my rep scheme, I'll change it to 12 reps for a couple weeks, or just go SUPER heavy for a few weeks and hit the 3-6 rep range.

Once I'm finished with this M1T cycle I'm on right now, I'm going to switch over to a 12 week "plan". Where I'll do 4 weeks in the 10-12 rep range, 4 weeks in the 6-8 rep range, and 4 weeks in the 3-6 rep range. Then a week off for rest. If that yields good results then I'll probably keep that up for a while.

As far as the too fat approach, that DOES come in hand. But I'm going to try to gain fat as slowly as possible. I don't want to get much above 16-18% so I guess we'll just have to see. I would rather do a "super bulk" because then, as lilmase stated, when I do cut, I won't lose as much strength because my #'s will be so high by then anyways. Not to mention the UD2 approach will let me keep all my hard earned strength & muscle at the expense of 3-4 more weeks dieting, not that bad of a tradeoff, IMO.

As of my decision right now, it's "super bulk" time! But that of course could change over the course of time and the stretch of my belly. LOL. I want to make it through September next year and start a cut in October. Possibly be ready for a BB show in March if I'm looking good enough. I may switch over tot he dark side some time next year too, but that's still undecided. Right now I'm just hiding in the gray area. I'll definately hit a couple more M1T cycles though, so I need to stock before Jan 20 (I believe that is the ban date). Reguardless, if I'm taking "cyclical supplements" that need me to continue a bulk, I'm not going to cut it short just because of my waistline, so that's a big factor there. Anyways, other opinions on the "super bulk"?

And we all know how fast I gain weight, what's the projected amount of time before I reach 3 bills (300lbs) for BW? LOL, that'd be some serious bulking!!!!!! I told my bud that If I ever hit 300lbs BW, I had BETTER be squatting 600+ and benching 500+, and deadlifting 700+. So that way by the time I lose all my fat and drop down to a ripped 240 or so, I won't have dropped THAT much off my strength, especially with a UD2 style cut. I guess we'll just hafta see. Damn I wish I could see the future. :D

ryuage
11-27-2004, 04:39 PM
thats basically hst :)

JSully
11-29-2004, 01:50 AM
Sunday - November 28 - 2004 - Day 8 - Bulking

Starting Weight: 231lbs - 11.21.04
Today's Weight: 241lbs

Starting Bodyfat %: 11.48% - 11.18.04

Diet:
Meal1: 66g ON protein shake, 2 tacos
Meal2: 2 peanut butter & jelly sandwiches
:::::WORKOUT:::::
Meal3: MASSIVE protein shake (6 scoops nlarge2, 2 scoops ON protein, 1 cup ice cream, 1 cup granola)
Meal4: 1 cup brown rice, 2 cans tuna, 3tbsp safflower mayo, 2tbsp olive oil

Calories: I dunno, probably around 4,000.

- Diet was TOTALLY FCUKED!!! Last night I grabbed 8 taco's & a chicken quesadilla from Taco Bell and decided to start the diet correctly on Monday. I was good on my diet all day yesterday until around....11pm when I broke. Oh well, it's a bulk anyways, I DID do my cardio today and I gotta make sure I stick to the plan from now on.
_________________________________________________________________

Supplements:
15mg M1T
12 sprays (400mg) 4Derm

M1T/4Derm 4 week Cycle w/3 week PCT - Dosages are mgs/day.

M1T -> 1 tab -> 5mg Methyl 1-Testosterone
4Derm -> 6 sprays ->200mg 4-Androstenediol transdermal
MetaCort PCT ->5 sprays = 100mg Androstenetrione/100mg 7-OXO-DHEA

| M1T | 4Derm |
______________
| 15mg | 400mg | <- Week 1
| 20mg | 400mg | <- Week 2
| 25mg | 400mg | <- Week 3
| 30mg | 400mg | <- Week 4
¯¯¯¯¯¯¯¯¯¯¯¯¯¯
MetaCort PCT
__________
| 10 sprays | <- Week 5
| 08 sprays | <- Week 6
| 06 sprays | <- Week 7
¯¯¯¯¯¯¯¯¯¯
_________________________________________________________________

Today's Workout: Chest/Biceps

:::::CHEST:::::

BB Bench Press:
135x25
135x25
225x15 /end warmup
295x12
315x6(1) <-(#)=how many reps had to be spotted
315x4-2 <-2 negatives
275x6 ->DROP-> 225x6(2) ->DROP->135x10(3 second pause at bottom)

DB Incline Bench:
110x9
115x8
120x7

DB Incline Flyes:
70x10
75x8
80x6

HS Incline Bench SS w/Flat DB Flyes (wt per side):
180x6(1) --------->ss 50x10
135x10(2) -------->ss 50x8
135x10(2) -------->ss 50x8

:::::BICEPS:::::

Alternating DB Curls:
30x10
35x8 /end warmup
50x8
55x6
65x5

Bent Over Single Arm Isolated DB Curls:
30x12
35x12
40x12

Alternating DB Hammer Curls:
50x6
60x6
70x4

Isolated BB Curls lying face down on incline bench SS w/Seated Incline Alt. DB Curls:
BARx15 ------------------------------------------->ss 25x12
65x15 -------------------------------------------->ss 30x8
_________________________________________________________________

Cardio:
30 mins Elliptical machine. Med-High Intensity HR@145-160BPM.
_________________________________________________________________

Reflections:
Good workout, felt strong! Biceps had an enormous pump. Bench wasn't all I thought it was going to be but that's alright. I'm pretty pumped up for the deadlifts tomorrow, I just hope that the hammys will be up to it. It's been more than a month, and they're feeling pretty good. I tried to hit every exercise slow and strict with a moderate tempo. 2-3 seconds down, and regular pressing up. That last super set on bench felt great too. I went down to a 3 second count, then held the weight static on my chest for 3 seconds, then pushed up as fast as I could go. Man that beat me up!

Vido
11-29-2004, 01:57 AM
And we all know how fast I gain weight, what's the projected amount of time before I reach 3 bills (300lbs) for BW?

THAT would be impressive :nod: .

Vido
11-29-2004, 01:58 AM
thats basically hst :)

Sort of, but the HST blocks are shorter and the rep ranges are different. I like his plan much better.

Vido
11-29-2004, 02:02 AM
Diet was TOTALLY FCUKED!!! Last night I grabbed 8 taco's & a chicken quesadilla from Taco Bell and decided to start the diet correctly on Monday. I was good on my diet all day yesterday until around....11pm when I broke.

Lol, I think I started a trend. Now, YOU're making ME want Taco Bell :mad: .

You must be holding a lot of water with all that sodium from the tacos + the M1T, no?

Workout's impressive as always, and glad to see you did your cardio this time. The way your diet's going you probably needed it ;).

JSully
11-29-2004, 02:05 AM
You must be holding a lot of water with all that sodium from the tacos + the M1T, no?


Yeah, that's probably why I was a pound less today. Because I didn't have taco bell for a few days. LOL, tomorrow is key though. I'll be back on tomorrow! I've got my mind set and boom.. this is it this time. As well as the cardio. 30 mins was just a starter to get me goin again, I'll be back up to 45mins/day here pretty soon just becuase I know I'll get fat if I don't.

JSully
11-29-2004, 02:09 AM
THAT would be impressive :nod: .

That would be :bow:'able? LOL...

As long as it wasn't a super fatass 3bills @ 30%bf... but around 15%.. that'd be impressive. Then cut it off..15% of 300 = 45lbs. So, if I do a little basic algebra, and "only" lose 30lbs, that would put me at 5% @ 270lbs.. LMAO, YEAH RIGHT!!

Not for AT LEAST 3-5 more years! The best I could do is bump up my weight to around 280 before cutting. Even then I'd be around 18-20%. So I'd cut the fat and drop down to around 240 @ possibly 8%? That'd still be awesome!!

Anyways, big time weight.. here I come!