So it continues

So it continues.

What exactly I'm not sure of anymore. Cut lean/bulk Recomp whatever.

Goal: Get ripped as far as possible
Preserve if not add any LBM
Do this is 21 days.

Yeah this is my 21 day log, for self motivation and once again to see what is possible
I will log everything daily ( i mean it's only 21 days ) Hope you guys mind?

OH and today was Day 1 btw. Why wait when i can start now.

Here is what i have done so far

05:00 10iu on 1ml slin pin of yoh inj
05:00 40mcg clen
05:00 coffee

05:30 Fasted Training -
biceps All light repetitions
3 sets of hercules curls
3 sets straight curls wide grip
2 sets hammer curls
Abs
100 crunches
cardio
12 min walk at 6.5
with the following heart rates at different intervals
start - 146bpm
6 min - 160bpm
9 min - 163bpm
12 min - 157bpm

After that little short session I was foooked.

Stats, Fooked if i know, haven't had the heart to even check lately.
I've been binge eating the last four days and fell of the band wagon so speak.
Swollen puffy face and abs are gone so to speak, I know most of it is water but some
has to be fat and that scares me but is also my own fualt.

The calories I will be aiming daily for will be in the range of 2500 with the macros varying from
day to day, depending on what i trained and or if i cheated that day.
I will log all food consumed to so you guys can KAK me out for bad choices or maybe
give out advice to change it for something.

ASS side is still Test cyp and tbol and arimidex

So here the 21 day challenge to myself starts.

Stuff i left out that will also change as time continues.
Meal plan with food times and layouts


13:00: Meal 1: lean mince
mixed veggeis
peanuts

15:00: Meal 2: chicken fillet
mixed veggies
peanuts

17:00: Meal 3: USN Hardcore Whey
USN 3XT PUMP EXtrem Thermo

17:00: Meal 4: Nutritiech pure whey
dextrose

18:30: meal 5: chicken fillet
brown and wild rice


21:00: meal 6: lean mince
eggs

That is the rough layout but can change depending on food choices that day.


FYI: no edit button on first post???
sleep

Hey Fakey

good luck man! how does that yohimbe make you feel? i get sick from just 1 10mg capsule...

Can you maybe just add your macros per meal as well.... like you said...so we can kak you out haha.

And where do you buy your mince? is it just lean or extra lean?

Go for it Fakey. Pulse rate 160+? must be pretty fast walking

Demolish wrote: Hey Fakey

good luck man! how does that yohimbe make you feel? i get sick from just 1 10mg capsule...

Can you maybe just add your macros per meal as well.... like you said...so we can kak you out haha.

And where do you buy your mince? is it just lean or extra lean?

The yohimbe is treating me fine but i only did 10iu on a 1ml slin pin which = 1.8g so that's nothing really ( 20ml bottle dosed at 10.8mg/ml ) will bump it up every day with 5iu.

Macros (of food and not total calories) will vary per meal depending how hungry I am in that moment but i will still stay in target limit. I am aiming for 268g pro, 101g carbs, 109g fats but like said it can vary. Maybe one day i will have more carbs and then subtract the extra cals from fats and so worth, hope that helps.

But a rough idea meal 1 should be giving 648 cals with 46g protein, 19g carbs, 40g fats
Hope this helps.

Mince I current make my own with topside

@ mack yeah it felt fast, normally when i do slow past walking for 45 min it almost never goes passed 130bpm or hardly should I rather say. But I do think it was the clen and quick weight training session before hand.

Fakey, rooting for you mate. The edit post button is just available on your last posted item. I'll keep track but I doubt I'll be the one kaking you out.


Also, go say something in the Gym Play list thread. Needs your intervention.

Keep well and good luck.

okay sorry for the absence but i got sick, like badly.'

here are the last few days logs or what they worth

Day 2 - Dec 5 (Saturday)

07:00 clen + yoh inj
07:00 Cardio

13:00 broke fast with chicken and nuts.
most of the day was spend eating chicken strips (home made) and nuts and some veggies

Late the night i got sick as a dog and this carried on throughout the night.

Day 3 - Dec 6 (Sunday)
No food consumption what so ever, slept most of the day and lived of that vitamin water drinks

Day 4 - Dec 7 (Monday)
No morning cardio or clen or anything as i still felt weak and tired.
Had a few shake through the day and one solid meal but energy levels still low

Day 5 - Dec 8 (Tuesday)
Still no morning cardio but did take a dose of clen at 40mcg
broke my fast at 13:00 with a home made smoothie of whey, peanut butter, cottage cheese and milk

17:00 Had a light back training session but could feel my body wasn't 100% back so took it easy

had a post shake and two meals afterwards spread out. But later that night i had munchies like never before.
And it was a carb craving munchie. I went through a whole box of 750g kellogs korn flakes with lots of sugar and milk.

Day 6 - Dec 9 (Wednesday)
NO morning cardio still but had 60mcg clen and coffee upon waking.
broke fast at 13:00 again with mince, nuts and veggies

17:00 had a proper arm training session for some reason where i felt like a beast, body must be back in swing of things, maybe the kellogs helped.
had post shake and a two meals again before bed.

Day 7 - Dec 10 (Thursday)
NO morning cardio still but had 60mcg clen and that all so far


calories consumed the last few days have been little. I didn't count as most days i could barely eat, only the last two days i started feeling better again
at the moment and just for this week i will try and keep protein high as possible and count as much calories as i can.


Not the best 21 day challenge so far for me but I will keep at it and see what happens, won't let a setback turn me down completely.

Your body is yelling at you to feed it more carbs to function optimally. Looking at your big picture you are definitely not eating enough carbs. Up to 150g for a week and see if you still have cravings by the end of the week. Chances are you might need to go for 200g. Don't be scared of carbs my dude.

Pyroclasm wrote: Your body is yelling at you to feed it more carbs to function optimally. Looking at your big picture you are definitely not eating enough carbs. Up to 150g for a week and see if you still have cravings by the end of the week. Chances are you might need to go for 200g. Don't be scared of carbs my dude.

Okay i hate admitting this part but my body is craving carbs like out of control.. It is insane. I tried this week still going keta but it failed. I will increase carbs this week to 150 odd.

I am still cheating with cereal like crazy and no impact really in fat gain just filling out or spilling over subq.

So now i will try time these crab cravings with better food choices.

Some stats:

87kg @ 6.75%
still 176cm
Water playing 2kg role i estimate.

So i will keep cals low increase carbs and decreasing fats.

Or what say yeeh Gents?

I am not 100% clear on the game plan. When I read the first post I see a LCHF diet. You also have a CKD log. And you say that last week you tried to go Keto. Please clarify.

Pyroclasm wrote: I am not 100% clear on the game plan. When I read the first post I see a LCHF diet. You also have a CKD log. And you say that last week you tried to go Keto. Please clarify.

I think he is "cheating" by craving carbs and then ends up eating a lot of Corn Flakes or other cereals and binging on those.


Perhaps this is a good thread to ask, with regards to keto diets I have heard that it takes upto 4 weeks of constant high fats and low carbs for your body to go into a state of ketosis and if you eat too many carbs then that changes and you gotta redo the 4 weeks build up again?

Pyroclasm wrote: I am not 100% clear on the game plan. When I read the first post I see a LCHF diet. You also have a CKD log. And you say that last week you tried to go Keto. Please clarify.

Okay game is to get shredded as foook, to say the least. Get to 4% or less and get dry and see what it takes, with minimal aas. For now at least.

The ckd run was a log but is over now.
This thread i decided to go for a HFLC type diet keepings carbs below 100-80g odd but most of the time it was lower.
I tried full keto this week just to get rid of my last binges water gain. But fee days later i was back to binging on cereal like last night and today..

So that is why i will try your route and add some carbs at the right time but maybe still keep them yummy carbs, i dont know still thinking on that part..

But yes, i want to get more ripped. I need to experiment now so i know what i need to for next year.

O okay I see. You have a good idea there when you say you need to find what works best for you. I don't think doing Keto for,one week will give any of the true magic that a proper Keto diet can offer, except,for the diuretic effect.

I think your body is one of the lucky ones that loves carbs. But keep the carbs cleanish (remember all carb sources are not equal), so no sugar or refined grains (like cereal), unless directly post workout.

Yes thats is more or less what I'm using the keto part for, to get rid of the water an then refeed. But i see my refeeding has become a bit of a problem as I'm using it as an excuse to eat dirty carbs especially at the wrong times. Will try to keep cereal to post work and maybe some complex carbs like basmati a bit later and pre workout another type of carb source like bakers good morning breakfast biscuits or will oats be better here, i think i know the answer but hey, shoot what you think?

Hahaha I am also sure you know the answer.

If your body likes carbs then you can use the starchy carbs like pasta and potatoes and mieliepap etc. just not bread.

What an awesome workout tonight. Think the increase in carbs ( pre workout ) maybe made a difference.

Incline Dumbbell pressed 51kg for 5 clean reps on my last set ( set 5 ). Plus also did 45 min fasted cardio on clen and yoh.

What a good day it was. And damn that peanut butter just now was nice.

So far so good. Quick recap. Of things so far.

Monday
04:50 clen + yoh
05:00 40 min fasted treadmill at 5.5 speed no incline.
Rested like 5-10min ( talking to someone ) then did another 15 min stationary bike @85rpm lvl 2 for 15 min.

Broke fast at 07:00

17:00 weights

Cals: 2476
Pro - 40%
C - 14%
F - 46%

Tuesday
04:50 clen and yoh
05:00 45 min fasted treadmill at 6 with 1 % incl.

Broke fast at 07:00

18:00 weights

Cals 2348
Pro - 48%
Carbs - 8%
Fats - 44%

Overshot with the protein by cooking too much meat and i waste not.

Wednesday

05:50 clen and yoh
06:00 40 min fasted treadmill at 6 speed with 1% incl followed by 10 min abs.

Plus i can add the combo is working, starting heart rate is about 120bpm and went up to 145bpm staying a constant there.

Broke fast at 08:00
700 cals so far.

And so it continues.

Okay so far weight loss has seemed to stopped or never happened and it was only a play with water weight the last two weeks. I do feel and look a bit full but not really leaner, slightly more vascular but not so much harder (that grainy look).

Calories last week was kept at 2500 with carbs ranging between 10-15% of macro total.

so weight and bodyfat % more or less still the same.

here is a screenshot of a video clip taken earlier today. Guess it gives a rough idea where im at.




:dry:

Update: starting sust 250 and tren mix 200 eod next week..

Are you planning on competing this year Bud?

Was the idea but life threw another curve ball at me, now i have to remap my plan again,

Now im think of bulking for the next 3-4 month and then cut for Nabba provincials.

So now im going to swap the tren for deca.

Looking at sust 250 and deca 250 eod with anaps for the bulk and then swap over to test prop and tren ace with a oral to cut to show date. But nothing set in stone. But for now i think im going to bulk silly to try reach 90-95 kg and then cut down to a hard shredded 85 or less. Bulk will start next week only. Climbed off everything in dec.

And if all goes well i will have someone in my corner to make the best of this.

Best of Luck Fakey.
Keep us updated Bro.

Hay bud

Who do you have in mind as your coach ? I my self am looking into a coach for my prep for the year but the price range i get from our SA pro's is between R1200 - R1500 per month and one of them has been on the olympia stage but i fear that my cash would be waisted and will pay for a "cookie cutter" / "one size fits all" type of diet

Closer to the time I will see but for now im just focused on the bulk.
Plus any coach giving a cookie cutter diet is not on. But i will keep you updated

Thank you very much bud and will be following ur bulk