Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIESUGL OZUGFREAKOxygenPharm

Veteran Log RoidRage69 Log

RoidRage69

RoidRage69

Veteran Brother
EVO V.I.P.
EVO Logger
Starting a log after 4 weeks of 200mg Test Cyp TRT and around 10 weeks of Keto Diet.

I am 53 years old, 5'9" 295. I was an All American in high school swimming so I have the gift of a strong heart with ability to do high intensity training without giving up. Going to get back into the pool to increase my fat loss and get in better health when my shoulder gets better. Have extremely large amount of internal fat which possibly help cause my hernia. Doc said dont worry about hernia unless it pokes through. Says insurance wont cover as its cosmetic. I also started taking 200mg EQ weeks 1-4 and am now going 100mg for the next couple weeks and then stopping 3 weeks before my bloodwork. Currently eating 2 meals per day with aprox 2000 cals per day on keto. Fasting for 18 hours per day. Carb loading every other weekend to increase lean muscle mass.

Monday was depletion workout to get body back into ketosis so it was lighter and not to failure.

7/10/2023
Back

Hammer Rows 3 sets warmup 1 plt, 2 plt, 3 plt
4 plt X 10 reps, 4 plt X 12 reps
Underhand supported seated rows 175 X 12 reps, 175 X 15 reps
Close grip cable pulldowns 200 X 10 Reps, 175 X 10 reps
Standing Shrug Machine 4plts X 20 Reps X 2
Bent over reverse dumbells 20 lbs X 12 reps X 2

Legs

Seated squat machine Warmup 3 plt, 4 plt, 6 plt
7plt per side x 12, 7plt x 15
Stiff legged deadlift 225 x 12 x 3
Leg ext 150 x 15 x 2
Seated calf 45 x 15, 70 x 10

Pecs
Incline Hammer 90 x 20, 180 x 10 x 2

Tris
Seated Tricep Ext 120 x 20, 140 x 15

Bis
Seated bicep machine 90 x 15, 140 x 10

Plank for 1 min

Cardio
Elipitcal interneval up to 1 minutes sprints at 12 incline 12 tension for 15 minutes total. 1-2 minutes of easy 8 on incline and tension to recover heart rate to 130.

Example food for the week pretty much is the same everyday.

Meal 1 6:30 AM 4 eggs, 3 oz steak, I slice Franz Keto White bread
Post workout 15 grams glutamine in parking lot of gym.
Meal 2 1 P.M 2X Plain Greek Yougurt, 15 grams fishoil 6900MG EPA,3100 DHA 10 oz bag spinach
Meal 3 5 P.M Homemade vegetable beef soup made with new york steak, carrots, green onion, celery. Big bowel. 1 slice Keto bread, 5 grams fishoil.
Meal 4 8:30 P.M. 8 oz ribeye steak, asparagus, 1 slice keto bread. 3 grams fishoil.

Nature Valley extra strength probiotics, Omega 3 fish oil, psyllium whole husks, Inulin, NAC, Dandelion Root, Artichoke, Milk Thistle, Digestive Enzymes, Calcium, Magnesium, Sodium, Aspirin, Zinc, Vit C, and a multi vitamin everyday.
 
RoidRage69 said:
Starting a log after 4 weeks of 200mg Test Cyp TRT and around 10 weeks of Keto Diet.

I am 53 years old, 5'9" 295 about 45% fat according to the scale I use. I was an All American in high school swimming so I have the gift of a strong heart with ability to do high intesity training without giving up. Going to get back into the pool to increase my fat loss and get in better health. Have extremely large amount of internal fat which possibly help cause my hernia. Doc said dont worry about hernia unless it pokes through. Says insurance wont cover as its cosmetic. I also started taking 200mg EQ weeks 1-4 and am now going 100mg for the next couple weeks and then stopping before 3 weeks before my bloodwork. Currently eating 3-4 meals per day with aprox 1750-2000 cals per day on keto. Carb loading every other weekend aprox 1500 grams carbs from Midday Friday til Sunday evening.

Monday was depletion workout to get body back into ketosis so it was lighter and not to failure.

7/10/2023
Back

Hammer Rows 3 sets warmup 1 plt, 2 plt, 3 plt
4 plt X 10 reps, 4 plt X 12 reps
Underhand supported seated rows 175 X 12 reps, 175 X 15 reps
Close grip cable pulldowns 200 X 10 Reps, 175 X 10 reps
Standing Shrug Machine 4plts X 20 Reps X 2
Bent over reverse dumbells 20 lbs X 12 reps X 2

Legs

Seated squat machine Warmup 3 plt, 4 plt, 6 plt
7plt per side x 12, 7plt x 15
Stiff legged deadlift 225 x 12 x 3
Leg ext 150 x 15 x 2
Seated calf 45 x 15, 70 x 10

Pecs
Incline Hammer 90 x 20, 180 x 10 x 2

Tris
Seated Tricep Ext 120 x 20, 140 x 15

Bis
Seated bicep machine 90 x 15, 140 x 10

Plank for 1 min

Cardio
Elipitcal interneval up to 1 minutes sprints at 12 incline 12 tenstion for 15 minutes total. 1-2 minutes of easy 8 on incline and tension to recover heart rate to 130.

Example food for the week pretty much is the same everyday.

Meal 1 6:30 AM 4 eggs, 3 oz steak, I slice Franz Keto White bread
Post workout 15 grams glutamine in parking lot of gym.
Meal 2 1 P.M 2X Plain Greek Yougurt, 15 grams fishoil 6900MG EPA,3100 DHA 10 oz bag spinach
Meal 3 5 P.M Homemade vegetable beef soup made with new york steak, carrots, green onion, celery. Big bowel. 1 slice Keto bread, 5 grams fishoil.
Meal 4 8:30 P.M. 8 oz ribeye steak, asparagus, 1 slice keto bread. 3 grams fishoil.

ALso drink 1.5 gallons of water per day. 5000 mgs NA, 2000MG Magnesium, 1000mg Calcium added daily. Potassium is not added as I get enough from the foods. 1200MG NAC and 600MG Milk Thistle daily.
Click to expand...

you're not 45% bodyfat I dont think so, let see some pictures

now on the training, you did all that in 1 day?

Food intake, diet, your calorie intake is too low for your size, you will start to gain bodyfat and weight if you eat such log calories. BMR - 20% is the lowest level before your body goes catabolic. Unless the steak is much more fatty then I imagine. I counted maybe 2000-2200 calories and you should be around 2600-2700.
 
push the diet out more we need to see your calories more clear seems you undereating
 
pump up the cardio more and lets get your meals in a shorter window
 
g2g log you da man for posting
lets see your pic
 
amazing start and TOP GUN details
you are a straight shooter now get us more details
 
The workout I showed was a full body depletion workout I do after I do a 3 day carb load. Need to get the body back into ketosis so I did it all in one day. My wife and I both train together. She works 2 on 2 off 12 hour days so we only lift on her days off. Every other weekend she has 4 days off in a row starting on Friday through Monday so we start our carb loading refeed Friday at noon and then we dont go back to the gym again until Monday to do a depletion phase to get back into ketosis. Tomorrow will be either Back/bis or Legs Pecs/tris and then Friday will be one of those two. We then have the weekend off from Lifting and then Monday and Tues will be the same thing as tomorrow and Friday. Basically a two day split until the every other weekend carb load. Trying to lose fat as fast as possible and gain as much muscle as possible. I cant handle 16 hour fasts very well. I actually go 12 hours fast before we do our depletion workout just to help to get into ketosis faster. It took me 3 full days to get into ketosis this time because I think I stored way more glycogen this time around. I figure I ate 1500 grams of carbs this last weekend. Probably ate a total of 100 grams of fat and 200 grams protein during the carb up. Carbs were mostly from Dextrose and insta mashed potatoes. Protein was mostly from beef jerky and fat was mostly from the entire bag of Gardettos I ate while watching a movie. LOL.
 
RoidRage69 said:
The workout I showed was a full body depletion workout I do after I do a 3 day carb load. Need to get the body back into ketosis so I did it all in one day. My wife and I both train together. She works 2 on 2 off 12 hour days so we only lift on her days off. Every other weekend she has 4 days off in a row starting on Friday through Monday so we start our carb loading refeed Friday at noon and then we dont go back to the gym again until Monday to do a depletion phase to get back into ketosis. Tomorrow will be either Back/bis or Legs Pecs/tris and then Friday will be one of those two. We then have the weekend off from Lifting and then Monday and Tues will be the same thing as tomorrow and Friday. Basically a two day split until the every other weekend carb load. Trying to lose fat as fast as possible. I cant handle 16 hour fasts very well. I actually go 12 hours fast before we do our depletion workout just to help to get into ketosis faster. It took me 3 full days to get into ketosis this time because I think I stored way more glycogen this time around. I figure I ate 1500 grams of carbs this last weekend. Probably ate a total of 100 grams of fat and 200 grams protein during the carb up. Carbs were mostly from Dextrose and insta mashed potatoes. Protein was mostly from beef jerky and fat was mostly from the entire bag of Gardettos I ate while watching a movie. LOL.
Click to expand...

3 day carb load with high bodyfat? why are you doing a 3 day refeed after ketogenic state.

Why cant you handle 16 hour of fasting? you need to try if you want to max out the fat loss
 
16 hour fast is the best fast to do try 14 hours then push to 15-16
 
get your training updated for us we want to see more
 
lets get a pic up for you , you can blur face
 
take a few meal pics and a few pics of you face blurred
and new training update please
 
You may want to think of a PSMF type diet. At 295 you have plenty of stored up energy so that the need to refeed is near zero. Think about your health before anything else, and make sure your blood markers are OK. At that weight and fat, even if it is much lower than 45%, you are likely to be afflicted with a number of issues that are going to make anything but the cleanest diet unwise. And I wouldn’t touch PEDs above bare replacement level either. They do not go particularly well with other unhealthy issues.
 
Eddie Haskell said:
3 day carb load with high bodyfat? why are you doing a 3 day refeed after ketogenic state.

Why cant you handle 16 hour of fasting? you need to try if you want to max out the fat loss
Click to expand...
I am going to change it to 48 hour refeed every two weeks. Will try doing the 16 hour daily fast. Sounds like a plan.

ceo said:
bros you should consider extending the fasting window imo
Click to expand...
Starting today I am going to try it. Wont eat until after my workout today this afternoon.

2Thick said:
lets see that picture i want to see where you at
Click to expand...
Will have wife take pictures today. Any easy way to upload them from my phone?

e2 said:
get your training updated for us we want to see more
Click to expand...
Will document todays training session with weight and reps.

Ulter said:
lets get a pic up for you , you can blur face
Click to expand...
Later today.

stevesmi said:
the whole feeding window and carbing up thing is not something i recommend here.

stay away from the junk food. stay away from dextrose and instant mashed potatoes and other crap.

just eat clean man
Click to expand...
Will try and eat better. I always thought the best way to shuttle glycogen into the cells was to eat the simplest carbs. I dont think anything with fiber would be a good idea durring the glycogen loading phase.

BodyMonster34 said:
bro eat some beef
Click to expand...
I eat ribeye everyday.

LittleTimeTrouble said:
You may want to think of a PSMF type diet. At 295 you have plenty of stored up energy so that the need to refeed is near zero. Think about your health before anything else, and make sure your blood markers are OK. At that weight and fat, even if it is much lower than 45%, you are likely to be afflicted with a number of issues that are going to make anything but the cleanest diet unwise. And I wouldn’t touch PEDs above bare replacement level either. They do not go particularly well with other unhealthy issues.
Click to expand...

All my blood labs have come out good as well as good blood pressure at 118/74. Will try and clean up the carb loading phase and make sure to only eat non processed foods with no garbage fats.

Also found a article which I base alot of my carb loading on. I realize I am older so I do know I need to lower the carbs down a bit.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/

When carbohydrates are ingested soon after exercise, insulin release from the pancreas, insulin sensitivity in muscle cells, glucose uptake by muscle cells, and glycogen synthase activity within muscle cells all increase,94 responses that can remain elevated for 48 hours.4,95 Repeated intake of 1.0–1.2 g carbohydrate/kg BW/hour after exercise takes advantage of these metabolic circumstances to stimulate high rates of glycogen synthesis (10–11 mmol/kg wet weight/h).4,96 When 24 hours of rest occur between exercise sessions, ingesting a total of 10 g/kg BW, along with enough energy (calories) to maintain energy balance, will maximize glycogen restoration.4,65,97

"Supercompensation of muscle glycogen stores can occur following training if sufficient amounts of carbohydrates are consumed (eg, 8–10 g/kg BW/d),33,34,55–57,99 requiring 24–72 hours of rest or very light exercise following the last training session.4 Muscle damage can retard the rate of muscle glycogen synthesis,99–103 a response thought to be caused by a reduction in glucose uptake by muscle cells due to the disruption of the sarcolemmal membrane, a finding that underscores the importance of adequate rest following hard training to allow for adequate glycogen restoration."
 
following need pics bro
 
25homes said:
following need pics bro
Click to expand...

Within the next few hours.

- - - Updated - - -

Weight upon rising. 295lb


Lifting session today fasted

Legs
Cybex Plate Loaded Squat
Warm up 2 plate 4 plate 6 plate
8 plts x 10 x 2
9 plts x 10

Hoist Hack Machine Straight Leg Deadlifts
2 plates x 10
2 plts+25 x 10
3 plts x 10

Hoist Leg extensions
126 x 18
149 x 15
173 x 12
dropset to single legged with little weight

Lying hamstring curls
120 x 10 x 2

Pecs
Hammer Strength Bench
1 plt x 20
2 plt x 10
3 plt x 5
2 plt+25 x 10

Hoist Seated Dip
209 x 18 x 2

Cable Flys
30 x 20
33 x 18

Seated Tricep Ext
140 x 16
155 x 12

Plank for about a minute

15 grams glutamine followed by Fairlife protein milk and 15 grams fish oil.

Weight upon getting home 292.
 
IMG_4185.webp
IMG_4186.webp
IMG_4187.webp
IMG_4188.webp
IMG_4189.webp
 
Id restructure ypur diet which looks like ot needs work. Refeeding too often and with junk carbs is not going to help progress
 
RoidRage69 said:
Within the next few hours.

- - - Updated - - -

Weight upon rising. 295lb


Lifting session today fasted

Legs
Cybex Plate Loaded Squat
Warm up 2 plate 4 plate 6 plate
8 plts x 10 x 2
9 plts x 10

Hoist Hack Machine Straight Leg Deadlifts
2 plates x 10
2 plts+25 x 10
3 plts x 10

Hoist Leg extensions
126 x 18
149 x 15
173 x 12
dropset to single legged with little weight

Lying hamstring curls
120 x 10 x 2

Pecs
Hammer Strength Bench
1 plt x 20
2 plt x 10
3 plt x 5
2 plt+25 x 10

Hoist Seated Dip
209 x 18 x 2

Cable Flys
30 x 20
33 x 18

Seated Tricep Ext
140 x 16
155 x 12

Plank for about a minute

15 grams glutamine followed by Fairlife protein milk and 15 grams fish oil.

Weight upon getting home 292.
Click to expand...

good training day

on the diet, what did you eat today?

on the lifting, I think you need at least 30-45min cardio pretraining fasted and 20 min after to really get your heart working

pics are a good start dont give up and push hard
 
respect that you sharing
but lets start by lowering your calories and upping cardio
 
calories should be around 2500 and am cardio added
 
g2g thanks for sharing pics you got a great back big and strong
now time to cut down get your carbs down and cardio up
 
you should be doing am cardio fasted more at least 50-60min
 
Solid base, when you cut down you'll look huge.
start with fasting 16 hours
adding more omega 3 fats like fish oil
cut calories to 2.5-2.7k
 
bro you gotta get the diet right
 
"""""Will try and eat better. I always thought the best way to shuttle glycogen into the cells was to eat the simplest carbs. I dont think anything with fiber would be a good idea durring the glycogen loading phase.""""

1. do not try and eat better, you need to do it man. you are not gonna get anywhere half assing this stuff. stop treating food like a treat, it isn't. treat food like a blessing. you need to learn how to respect food more just like most americans. eating what you want, when you want, and how much you want is not gonna work here

2. your nutrition idea sounds like something a grifting diet coach on social media would say to sell a person a scam $500 copy/paste diet program. this whole loading phase stuff is made up nonsense that the push to sound smart. the truth is they are just skinny crackheads who get away with eating garbage because they are on coke or heroine. or at best they are on a ton of stims and sleep like 3 hours a night. i kid you not it is the truth. you cannot follow that dart board dieting and get anywhere.

3. always eat clean. 100% of your diet. the lie that you cannot eat clean and eat tasty food is wrong. I never put anything in my body that isn't 100% natural and 100% clean. and i enjoy food just like any other fat person. if you are addicted to junk foods then don't worry, after 2-3 weeks you will conquer that addiction and start loving healthy food the same way. I LOVE HEALTHY FOOD! and i love how i feel and how i look
 
stevesmi said:
"""""Will try and eat better. I always thought the best way to shuttle glycogen into the cells was to eat the simplest carbs. I dont think anything with fiber would be a good idea durring the glycogen loading phase.""""

1. do not try and eat better, you need to do it man. you are not gonna get anywhere half assing this stuff. stop treating food like a treat, it isn't. treat food like a blessing. you need to learn how to respect food more just like most americans. eating what you want, when you want, and how much you want is not gonna work here

2. your nutrition idea sounds like something a grifting diet coach on social media would say to sell a person a scam $500 copy/paste diet program. this whole loading phase stuff is made up nonsense that the push to sound smart. the truth is they are just skinny crackheads who get away with eating garbage because they are on coke or heroine. or at best they are on a ton of stims and sleep like 3 hours a night. i kid you not it is the truth. you cannot follow that dart board dieting and get anywhere.

3. always eat clean. 100% of your diet. the lie that you cannot eat clean and eat tasty food is wrong. I never put anything in my body that isn't 100% natural and 100% clean. and i enjoy food just like any other fat person. if you are addicted to junk foods then don't worry, after 2-3 weeks you will conquer that addiction and start loving healthy food the same way. I LOVE HEALTHY FOOD! and i love how i feel and how i look
Click to expand...

I am going to do what I know my body responds well too. I have lost over 20lbs in the last 6 months while putting on lean mass. I do agree that I need to lower my carb up phase to 1 day instead of 56 hours. I am not a 25 year old anymore. It worked for me 25 years ago when I was much bigger and leaner. I have gone 3 years at a time without stepping inside a gym. My body has been accustomed to massive stress with my job. Worked on a fishing boat for 35 years in Alaska. Eating 5000 calories per day while being awake for as much as 72 hours without hitting the bunk. My body knows how to store glycogen. As long as I see no spillover I am fine.

I am liking all the feedback. I am working on trying to get my fast to 20 hours. Hoping to be able to get there by months end. I might go as far as eating 2 dozen eggs per day and see how my body responds to that. Would be about 2000 calories. I am having a hard time eating more than 2000 calories on this keto diet. I am also doing cardio 5-7 days per week. My fitbit says I am buring 4000 calories per day as high as 4300 yesterday. I do intense interval training on the eliptical. 1 minute sprint without hands holding on at 12 elevation and 12 restistance followed by 1-2 minutes of easy 8 on both elevation and resistance. Do this for 10-15 rounds. Says I burn aprox 600-700 cal. I lift smart listening to my body. I dont go balls to the wall every workout as your body needs to heal.

I still believe its my liver and my body holds a TON of water. I just orderd dandilion root as well as artichoke to add to my NAC and Milk thistle.

This next weekend I am going on a hike with family and I am going to eat what the fuck I want. I am not a bodybuilder and I am going to continue to lose fat and build muscle. Will post my workout later today and what I ate yesterday.
 
stevesmi said:
"""""Will try and eat better. I always thought the best way to shuttle glycogen into the cells was to eat the simplest carbs. I dont think anything with fiber would be a good idea durring the glycogen loading phase.""""

2. your nutrition idea sounds like something a grifting diet coach on social media would say to sell a person a scam $500 copy/paste diet program. this whole loading phase stuff is made up nonsense that the push to sound smart. the truth is they are just skinny crackheads who get away with eating garbage because they are on coke or heroine. or at best they are on a ton of stims and sleep like 3 hours a night. i kid you not it is the truth. you cannot follow that dart board dieting and get anywhere.
Click to expand...

You couldnt be further from the truth. Ive never paid anyone for advice or training and never will. If I dont carb load I lose muscle on the keto diet. I know this from experience over 30 years. I am far from even getting to my muscle size I used to have when I only trained 1-2 times per week in the 90's. Your way is not the only way. There are many ways to skin a cat and I know personally that I shuttle a tremendous amount of glycogen into my muscle and using dextrose is by far the best way to do that in the first 4 hours after being in ketosis for a while. You also need to do a full body workout without destoying any muscle or it wont work. If you lift too hard before carb loading it will fail 100% of the time. Lets just agree to disagree on this one. I do agree with the fasting though. So far today I ate 1 meal after my workout at 2 p.m. Ate a 6 egg omlet with 2 pieces cheddar, 1/2 cup onions, 1/3 cup sauteed shrooms, and 4 pieces Canadian Bacon. Best omlet ive ever had. Can eat it everyday. I will work on starting my first meal at 4 p.m. to get it down to 4 hours per day in the next couple weeks.
 
Workout performed fasted for 15 hours, 6 hours after waking up this morning. Weight upon rising this morning 292.6 Weight after workout and omlet 291.8.

Also took 200mg Test Cyp and 100mg of EQ.

Back Day Started at 11:15 End 12:30

Hammer Iso Row Neutral Grip
Warmup 1plt,2plt,3plt,4plt
5pltx10x2

Life Fitness Seated Row Underhand Grip
175x12
220x8

Close Grip Pulldowns
205x8
205x5 dropdown to 130x5, 100x8

Dumbell Shrugs
120x12x2

Rear Delt Life Fitness Machine
145x18
160x15

Bicep Curl Free Motion Seated Machine
80x10
120x8
145x5 dropdown to 80x5, 50x5

15 minutes of eliptical heart rate at 125 for a warmdown.
10 Grams glutamine end of workout

Food for the day

Meal 1) 2 P.M. 6 Xtra Large Egg Omelet with onion, shrooms, 4 slices Canadian Bacon, 2 slices cheddar. Aprox 75 grams protein
Meal 2) 5 P.M. 2 Fairlife Protein Shakes, 20 grams EPA/DHA fatty acids. 60 Grams Protein
Meal 3) 8 P.M. 3 open face albacore tuna melts with slice of cheddar each one and tons of mayo on Franz keto bread. Each melt 1/2 can of tuna. Aprox 90 Grams Protein

I am stuffed. It is hard to eat over 2000 calories on this keto diet. I never thought I would have to force feed myself in order to lose fat.

My body is very sore and swole. Had a amazing week in the gym. Massive pumps. Almost threw up on my final set of Hammer Rows.
 
RoidRage69 said:
You couldnt be further from the truth. Ive never paid anyone for advice or training and never will. If I dont carb load I lose muscle on the keto diet. I know this from experience over 30 years. I am far from even getting to my muscle size I used to have when I only trained 1-2 times per week in the 90's. Your way is not the only way. There are many ways to skin a cat and I know personally that I shuttle a tremendous amount of glycogen into my muscle and using dextrose is by far the best way to do that in the first 4 hours after being in ketosis for a while. You also need to do a full body workout without destoying any muscle or it wont work. If you lift too hard before carb loading it will fail 100% of the time. Lets just agree to disagree on this one. I do agree with the fasting though. So far today I ate 1 meal after my workout at 2 p.m. Ate a 6 egg omlet with 2 pieces cheddar, 1/2 cup onions, 1/3 cup sauteed shrooms, and 4 pieces Canadian Bacon. Best omlet ive ever had. Can eat it everyday. I will work on starting my first meal at 4 p.m. to get it down to 4 hours per day in the next couple weeks.
Click to expand...

There are different ways of doing things. but at the end of the day you came on the forum for help right?

Steve is laying out a strategy for you for FREE, he charges money to many over the years for the same advice and he gets results. I know this cause I send my own clients to him when I need someone to lay into them hard on nutrition. so What is the point of doing things your way without trying something else for a change, has your way resulted in your body being where it should be? You are by your own admission 45% body fat, you should be more flexible and open on advice given and try something new. and not having the ride or die mentality of fuck you i will do things my way. remember you came here for help, nobody went and knocked on your door trying to convert you. just my 2 cents

at the end of the day its your log so let's see what happens. I'm sure you will get decent results if you are atleast doing some of the things that are mentioned like fasting etc. at worse it can be a good experiment. and maybe next log you can take things to the next gear down the line. remember I've trained some IFBB guys that are well known, and even they still come to me and other for coaching. the best basketball player still depends on coaches to help them along.
 
Quadsweep said:
There are different ways of doing things. but at the end of the day you came on the forum for help right?

Steve is laying out a strategy for you for FREE, he charges money to many over the years for the same advice and he gets results. I know this cause I send my own clients to him when I need someone to lay into them hard on nutrition. so What is the point of doing things your way without trying something else for a change, has your way resulted in your body being where it should be? You are by your own admission 45% body fat, you should be more flexible and open on advice given and try something new. and not having the ride or die mentality of fuck you i will do things my way. remember you came here for help, nobody went and knocked on your door trying to convert you. just my 2 cents

at the end of the day its your log so let's see what happens. I'm sure you will get decent results if you are atleast doing some of the things that are mentioned like fasting etc. at worse it can be a good experiment. and maybe next log you can take things to the next gear down the line. remember I've trained some IFBB guys that are well known, and even they still come to me and other for coaching. the best basketball player still depends on coaches to help them along.
Click to expand...

I came on here for opinions and ideas. I am not going to have somone just flat out say it is 100% wrong like he did. Carb loading to gain muscle flat out works if you know how to do it. It works for me so he is 100% wrong. I will just agree to disagree on that one thing. Like I said I will take advice and get ideas to make it better. I already said earlier that I am in agreement that I did overdo the carb load and most likely had massive spillage over into fat stores at the last 24 hours. I agree that 24 hours is probably best every 2 weeks as I should have zero spillover into fat storage. I do however disagree about his statement that you have to eat 100% clean. Just because its a simple sugar doesnt mean its not clean. During a carb load the simple sugar has been PROVEN to be the most effective way in shuttling glycogen into the muscle cells in the first few hours after starting the load. Data backs that fact up. Also I dont believe my fat is that high. I think its measuring excess water. I am going to find out if I can get the gym to run a caliper test. Who knows maybe my muscle is loaded with fat and looks like Waygu beef?
 
Your body is going to tend to use the most accessible source of energy it can get. So yes, if you carb load, you are going to use carbs, which is great because they are the most efficient fuel for any body task, but it isn’t great if you are trying to lose fat, because it will absolutely use circulating carbs before it will go into lipolysis and tap into fat stores. But you need, first and foremost, to rid your body of fat, and thus carbing up is not a great strategy. I have no idea what your body fat percentage is, and I don’t really care, but you have a lot of visceral fat, indicated both by pictures and your description of a hernia. That isn’t healthy, especially as we get older, so you, in my opinion, should work to lose fat preferentially. You shouldn’t lose a ton of muscle at your bf%, because your body would prefer to give up fat instead. Were I to advise you, I’d advise some sort of psmf diet, because you will lose fat mass fastest while retaining muscle, and yes, it will suck and your gym performance will suffer, but you’ll get to a healthy baseline from which to rebuild faster. Again, just my opinion.
 
Here’s the thing. Math is real when it comes to dieting. If you are in a 2000 calorie per day deficit, which you indicate, then you will lose about 4 lbs a week, but you say you have lost 20 lbs in 25 weeks, so that indicates more like a 400 calorie per day deficit. Something isn’t adding up, and figuring out what exactly that is should be your first priority in your fat loss journey. It’s almost impossible to, long term, lose more or less than your deficit indicates.
 
LittleTimeTrouble said:
Here’s the thing. Math is real when it comes to dieting. If you are in a 2000 calorie per day deficit, which you indicate, then you will lose about 4 lbs a week, but you say you have lost 20 lbs in 25 weeks, so that indicates more like a 400 calorie per day deficit. Something isn’t adding up, and figuring out what exactly that is should be your first priority in your fat loss journey. It’s almost impossible to, long term, lose more or less than your deficit indicates.
Click to expand...

I have only been doing the keto diet for about 9 weeks and before that I was just eating a regular diet probably losing 1/2 lb per week and not gaining any muscle. Since I started the keto diet I have been losing fat and gaining muscle even faster than the fat loss. The pumps are real. It hurts to even do a stationary bike for more than 10 minutes. For me the Keto diet I can gain muscle at a incredible rate as long as I do a proper carb load every other week. I dont know of any other diet you can gain muscle and lose fat on. In the 90's I used to do a weekly carb load and that was just sick the amount of muscle that I put on. Oh and I just stopped drinking alcohol last Sunday. So there is about 1000 cal per day less in my daily routine. So for this 2000 cal deficit I would actually say it was more like 1000 cal deficit considering I was eating 2000 cal per day and drinking 1.5 bottles of wine each night. I also started on the TRT of 200mg of Test 5 weeks ago so there is another thing in my favor for muscle gain hindering my weight loss. It will be interesting to see my photos a month, two months, 6 months from now. I expect big changes. I have even gone as far as cutting out all soda pop. I only have one cup of coffee in the morning upon waking. Used to have 4 cups of coffee and 3-4 diet cokes per day. I think Caffeine is one of the worst things there is. Increases cortisol and ruins sleep.

Oh and if anyone is looking for a good source of Omega 3 you should go to your local Costco. They are having a massive deal on the Sports Research fish oil. Its the cheapest ive seen per gram for Omega 3. Its only $20 for 150 softgels that contain 1000mg of EPA/DHA.
https://www.costco.com/sports-resea...l,-150-fish-softgels-.product.4000038003.html
 
RoidRage69 said:
You couldnt be further from the truth. Ive never paid anyone for advice or training and never will. If I dont carb load I lose muscle on the keto diet. I know this from experience over 30 years. I am far from even getting to my muscle size I used to have when I only trained 1-2 times per week in the 90's. Your way is not the only way. There are many ways to skin a cat and I know personally that I shuttle a tremendous amount of glycogen into my muscle and using dextrose is by far the best way to do that in the first 4 hours after being in ketosis for a while. You also need to do a full body workout without destoying any muscle or it wont work. If you lift too hard before carb loading it will fail 100% of the time. Lets just agree to disagree on this one. I do agree with the fasting though. So far today I ate 1 meal after my workout at 2 p.m. Ate a 6 egg omlet with 2 pieces cheddar, 1/2 cup onions, 1/3 cup sauteed shrooms, and 4 pieces Canadian Bacon. Best omlet ive ever had. Can eat it everyday. I will work on starting my first meal at 4 p.m. to get it down to 4 hours per day in the next couple weeks.
Click to expand...

that wasn't my point man. i was just giving an example.

but as far as the taking dex to carb load, my point is you want to lose fat right? and even if that wasn't the case i still wouldn't recommend to carb load or take dex. there is zero need for ANYONE i don't care what your goals are to take in refined processed sugars. i don't care if you are a powerlifter or you are trying to be a sumo wrestler. processed sugar in the form of dex just doesn't belong in the body, it is a magnet to disease and inflammatory. but like i said maybe i am not understanding what you are trying to do here.

- - - Updated - - -

LittleTimeTrouble said:
Your body is going to tend to use the most accessible source of energy it can get. So yes, if you carb load, you are going to use carbs, which is great because they are the most efficient fuel for any body task, but it isn’t great if you are trying to lose fat, because it will absolutely use circulating carbs before it will go into lipolysis and tap into fat stores. But you need, first and foremost, to rid your body of fat, and thus carbing up is not a great strategy. I have no idea what your body fat percentage is, and I don’t really care, but you have a lot of visceral fat, indicated both by pictures and your description of a hernia. That isn’t healthy, especially as we get older, so you, in my opinion, should work to lose fat preferentially. You shouldn’t lose a ton of muscle at your bf%, because your body would prefer to give up fat instead. Were I to advise you, I’d advise some sort of psmf diet, because you will lose fat mass fastest while retaining muscle, and yes, it will suck and your gym performance will suffer, but you’ll get to a healthy baseline from which to rebuild faster. Again, just my opinion.
Click to expand...

this is correct. and this is why the human race has been so damn resilient even through wars, disease, famine, droughts, floods, storms, climate change, etc.
our bodies are structured to store excess fat when food is easily available for the times when it isn't easily available.

and yes although many guys and gals don't think its possible our bodies will tap into that dex the OP is consuming and ignore the fat stores, which is why i am saying he should avoid that
 
stevesmi said:
that wasn't my point man. i was just giving an example.

but as far as the taking dex to carb load, my point is you want to lose fat right? and even if that wasn't the case i still wouldn't recommend to carb load or take dex. there is zero need for ANYONE i don't care what your goals are to take in refined processed sugars. i don't care if you are a powerlifter or you are trying to be a sumo wrestler. processed sugar in the form of dex just doesn't belong in the body, it is a magnet to disease and inflammatory. but like i said maybe i am not understanding what you are trying to do here.
Click to expand...

Hi there. Thats ok. I understand your point. I know you dont believe anyone should have any refined sugar in your body. I have no plans to be perfect in my health. I no that many things are poison to the body, but everyone has to have their own poison. Its not like I eat dextrose all day long. I only take it for the first two meals post workout once my carb load starts. I then go to lower glycemic index foods as the day progresses. Like mashed potatoes and then to rice and then bowels of cereal and so on. I also make sure to eat pineapple and strawberries as well. I have decided that I will shorten my carb load phase to only 24-30 hours going forward and most likely see how that goes and possibly try even less. I will also experiement with not using any simple sugars and maybe try things with zero sugar. If you were to carb load knowing that your main goal is to gain size and stay injury free from ketosis and did it for 24 hours every other weekend what would you suggest to load on? I am all ears. I am willing to try it and see how it works.
 
LittleTimeTrouble said:
Here’s the thing. Math is real when it comes to dieting. If you are in a 2000 calorie per day deficit, which you indicate, then you will lose about 4 lbs a week, but you say you have lost 20 lbs in 25 weeks, so that indicates more like a 400 calorie per day deficit. Something isn’t adding up, and figuring out what exactly that is should be your first priority in your fat loss journey. It’s almost impossible to, long term, lose more or less than your deficit indicates.
Click to expand...

actually it is very plausible he is being close to accurate. here is why, when you eat in a deficit you also burn less calories too

example: I fasted for 19 days. during that 19 days i lost a total of 14 pounds. however the bulk of those pounds were lost the first 10 days of the fast. even though i was still consuming 0 calories daily, my body was burning less calories the longer i stayed in my fast.

and that is why i don't recommend people count calories, because you could count calories in perfectly but the thing is calories out changes on a daily and hourly basis. so it makes more sense to eat clean and cycle calories instead. I also find people who count calories will end up short on calories for the day so they will find it okay to go eat a donut or slice of pizza "Hey i am 250 calories short of my goal so let me eat some junk food". that is why the weight watchers counting points isn't something i recommend at all. and why 99% of people who do it fail at it
 
RoidRage69 said:
Hi there. Thats ok. I understand your point. I know you dont believe anyone should have any refined sugar in your body. I have no plans to be perfect in my health. I no that many things are poison to the body, but everyone has to have their own poison. Its not like I eat dextrose all day long. I only take it for the first two meals post workout once my carb load starts. I then go to lower glycemic index foods as the day progresses. Like mashed potatoes and then to rice and then bowels of cereal and so on. I also make sure to eat pineapple and strawberries as well. I have decided that I will shorten my carb load phase to only 24-30 hours going forward and most likely see how that goes and possibly try even less. I will also experiement with not using any simple sugars and maybe try things with zero sugar. If you were to carb load knowing that your main goal is to gain size and stay injury free from ketosis and did it for 24 hours every other weekend what would you suggest to load on? I am all ears. I am willing to try it and see how it works.
Click to expand...

well i wouldn't be carb loading at all in your current situation right now. i agree with littletime trouble 100%. i would tell you to lose the body fat first and get to a healthy body fat %. 15% should be your aim. and YES he is right. you WILL lose strength 100%, BUT you will not lose muscle the way you think. you will not be as round in the musces, you might be flat, but that isn't losing muscle tissue. just like he said our bodies will attack the fat stores for energy first, unless you are sub 3% body fat you won't lose an ounce of actual muscle tissue. there was actually a study which i have posted many times where ATHLETES fasted for 60 days and they actually GAINED muscle tissue! the reason? HGH skyrockets during a fast. and they lost 3inches off their waist.

but hypothetically to answer your question look at the blue zones of the world, the bulk of their diet is actually carbs as crazy as that sounds. in the blue zones people live to 100 and obesity and disease is non existant.
but here is the thing. the carbs they are consuming are not the same carbs we eat in north america. it isn't bread, ice cream, sugar, and donuts. the carbs they eat are sweet potatoes, peas, beans, fruit, raw nuts and other natural carbs found in nature. Okinawa for example 50% of their diet are sweet potatoes! so they eat a ton of carbs, just the right carbs. in Nicoya Costa Rica its tons of beans, peas and fresh fruit. again tons of the right carbs! but they are healthy and no obesity at all. go figure. zero processed foods, zero refined foods.
 
Ok so here is the thing. When you carb load and you have done a full body depletion workout for 90 minutes while in Ketosis and you start eating simple sugars your metobolism doesnt just stop. You can still lose fat while your shuttling the carbs into your cells as stored glycogen. If I eat 750 grams of carbs the first 24 hours of carb loading that is only 3000 calories. I am only getting about 100 grams of protein and 50 grams of fat with that loading the first 24 hours. The metabolism is going to be flying from being carb depleted and the fact that I burned 1000 calories at minimum during that workout. Should be able to store 500 grams of glycogen into the muscle and liver in the first 24 hours easily for a guy my size. Do you see where I am going with this? I know its not spillover as I am pumped and the bodyweight goes up about 5-7 lbs the first day even while drinking alcohol and being dehydrated. I quick the booze last weekend so I will get a better idea of what goes on from here.

- - - Updated - - -

stevesmi said:
well i wouldn't be carb loading at all in your current situation right now. i agree with littletime trouble 100%. i would tell you to lose the body fat first and get to a healthy body fat %. 15% should be your aim. and YES he is right. you WILL lose strength 100%, BUT you will not lose muscle the way you think. you will not be as round in the musces, you might be flat, but that isn't losing muscle tissue. just like he said our bodies will attack the fat stores for energy first, unless you are sub 3% body fat you won't lose an ounce of actual muscle tissue. there was actually a study which i have posted many times where ATHLETES fasted for 60 days and they actually GAINED muscle tissue! the reason? HGH skyrockets during a fast. and they lost 3inches off their waist.

but hypothetically to answer your question look at the blue zones of the world, the bulk of their diet is actually carbs as crazy as that sounds. in the blue zones people live to 100 and obesity and disease is non existant.
but here is the thing. the carbs they are consuming are not the same carbs we eat in north america. it isn't bread, ice cream, sugar, and donuts. the carbs they eat are sweet potatoes, peas, beans, fruit, raw nuts and other natural carbs found in nature. Okinawa for example 50% of their diet are sweet potatoes! so they eat a ton of carbs, just the right carbs. in Nicoya Costa Rica its tons of beans, peas and fresh fruit. again tons of the right carbs! but they are healthy and no obesity at all. go figure. zero processed foods, zero refined foods.
Click to expand...

But are they strong and huge?
 
RoidRage69 said:
But are they strong and huge?
Click to expand...

in my mind they are strong and huge. they live to 100 years old and live a long happy life

the back end of their lives they are living life to the fullest while most people in North America spend their 50's and 60's getting heart attacks and dying and at best are medicated like crazy just to function on a day to day basis. it simply isn't the way i teach it man. I have been VERY VERY STRONG in my life, i was in my mid 30's benching 420 max and doing 350 for reps like styrofoam, and in the process i always stayed below 14% body fat and ate clean... . and when i competed as a powerlifter i had to make weight and I was literally 6% body fat. i was pretty much almost all muscle. so you don't need to be overweight and fat to be strong.

but i get what you are saying. do you just want to be huge and high body fat? if that is your goal then i can respect that. there are plenty of perma bulkers at my gym who can lift a lot of weight, if they are happy with that then who am i to criticize them? however there is a reason ther aren't many seniors who have high body fat, they drop dead at a young age. there is also a reason none of the mods and vets on here told you to go use steroids in your condition. it just isn't safe and there is a huge stroke risk. so if you aren't even safe enough to use PED's on a steroids forum then shouldn't you be open to improving your standing? but again maybe i am misunderstanding your goals.
 
stevesmi said:
actually it is very plausible he is being close to accurate. here is why, when you eat in a deficit you also burn less calories too

example: I fasted for 19 days. during that 19 days i lost a total of 14 pounds. however the bulk of those pounds were lost the first 10 days of the fast. even though i was still consuming 0 calories daily, my body was burning less calories the longer i stayed in my fast.

and that is why i don't recommend people count calories, because you could count calories in perfectly but the thing is calories out changes on a daily and hourly basis. so it makes more sense to eat clean and cycle calories instead. I also find people who count calories will end up short on calories for the day so they will find it okay to go eat a donut or slice of pizza "Hey i am 250 calories short of my goal so let me eat some junk food". that is why the weight watchers counting points isn't something i recommend at all. and why 99% of people who do it fail at it
Click to expand...

I am in close enough agreement with all of what you are saying I wouldn’t bother to even try to find the small areas where I would say it differently. It is a very well explained view of a complete and healthy way to eat. And in the end, the eating part is what allows you to perform athletically, and also what gives you the health room to use PEDs, so it is, in every way, the central issue of all of this.
 
stevesmi said:
in my mind they are strong and huge. they live to 100 years old and live a long happy life

the back end of their lives they are living life to the fullest while most people in North America spend their 50's and 60's getting heart attacks and dying and at best are medicated like crazy just to function on a day to day basis. it simply isn't the way i teach it man. I have been VERY VERY STRONG in my life, i was in my mid 30's benching 420 max and doing 350 for reps like styrofoam, and in the process i always stayed below 14% body fat and ate clean... . and when i competed as a powerlifter i had to make weight and I was literally 6% body fat. i was pretty much almost all muscle. so you don't need to be overweight and fat to be strong.

but i get what you are saying. do you just want to be huge and high body fat? if that is your goal then i can respect that. there are plenty of perma bulkers at my gym who can lift a lot of weight, if they are happy with that then who am i to criticize them? however there is a reason ther aren't many seniors who have high body fat, they drop dead at a young age. there is also a reason none of the mods and vets on here told you to go use steroids in your condition. it just isn't safe and there is a huge stroke risk. so if you aren't even safe enough to use PED's on a steroids forum then shouldn't you be open to improving your standing? but again maybe i am misunderstanding your goals.
Click to expand...

I want to get huge and lower my body fat. As long as I can lose 1-2 lbs of fat per week I am going to be happy.
 
I feel there's a lot of paralysis by analysis going on here.

By trying to control all the little variables, the focus is lost.

Eat well, ie unprocessed food. Train hard AF. Be active in ways that make you happy. Sleep as much as possible. Fast. Be mindful and respect your body.

I compete more than 15 x per year, in various countries, timezones, weight classes and events. I'm never outclassed, always the strongest, lean all year long and mostly vegan. There's no perfect recipe, but there's a perfect way of being consistent and disciplined.
 
Lot of defensive type arguing. If you're super confident you have it right then crack on and show us the end result. Or, for example, don't argue while posting that you ate that crap you ate the other day. You were honest enough to mention it and, I assume, intelligent enough to know eating shit is a bad idea.

- - - Updated - - -

On the phasing thing - completely and utterly made up to make someone sound clever. As Stevesmi has stated (and I agreed when we debated in a podcast) humans have NOT changed as much as we'd like to think since we were hunter gatherers. We feast and famine. We did NOT eat in a phase
 
RoidRage69 said:
I want to get huge and lower my body fat. As long as I can lose 1-2 lbs of fat per week I am going to be happy.
Click to expand...

In that case, fasting 16/8 and regular 24 hour fasts long with cardio, and ketogenic diets are one of the best.

I'm happy you're here discussing your situation and we can guide you, btw I saw your other post, please try to keep all questions in your log

https://www.evolutionary.org/forums...r-sauerkraut-durring-fasted-peroid-90152.html

- - - Updated - - -

rememberTHE5 said:
I feel there's a lot of paralysis by analysis going on here.

By trying to control all the little variables, the focus is lost.

Eat well, ie unprocessed food. Train hard AF. Be active in ways that make you happy. Sleep as much as possible. Fast. Be mindful and respect your body.

I compete more than 15 x per year, in various countries, timezones, weight classes and events. I'm never outclassed, always the strongest, lean all year long and mostly vegan. There's no perfect recipe, but there's a perfect way of being consistent and disciplined.
Click to expand...

I agree with you, I follow your log and you're on top of it big time.
 
July 15th Weight upon rising 290.1 Weight after cardio 288.1

50 Minutes of Elliptical. 10 min of warmup followed by 24 minutes of 1 minute intervals. Did 12 rounds. 1 minute easy using hand holds on level 8 for incline and resistance followed by 1 minute on level 12 without using hand holds. Then did 16 minutes of slow warm down. Says I burned 620 cal.

Meal 1) 2 P.M After 16 hours of fasting. 6 Jumbo Egg Omelet, 8 oz mushrooms, 1/2 onion, 2 jalapeno's, 3 slices canadian bacon, 2 slices cheddar, 1 slice Franz keto bread, 5000mg omega 3.
Meal 2) 4:30 P.M. 2/3 serving of some type of Thai Chicken/prawns with veggies in a semi sweet spicy sauce, 5000 mg omega 3
Meal 3) 8:00 P.M. 1/2 serving of the same Thai Chicken, 1 open faced tuna melt, 5000 mg omega 3

I estimate aprox 2000-2200 cals for the day.
 
Well so far the biggest improvement I have done since starting this diet is quitting alcohol last Sunday evening. I looked at my fitbit data and my resting heart rate has dropped everyday since. Dropping down to 70 bpm. It got as high as 84 when I was on heavy drinking. Looking forward to seeing how I respond over the next few weeks. Back in 2017 my resting heart rate got down to as low as 54 bpm when I was swimming anywhere from 1500-3000 yards per day 4-5 times per week while squatting 405 for 5x5.

I went back and wrote down some data. On Nov 27th 2017 I was at peak yardage and weightlifting. On that day I did 3000 yards in 60 minutes at lunchtime. I then went to the gym for 56 minutes at 3:30. Then went back to the pool for 2100 yards in 52 minutes at 7:30 p.m. Total cal expended for the day was 4842 with 174 Active Minutes. On my hard lifting days I was at the gym for as long as 2 hours on hard squat days or deadlifting days. Oh I would love to be able to do that again.
 
RoidRage69 said:
Well so far the biggest improvement I have done since starting this diet is quitting alcohol last Sunday evening. I looked at my fitbit data and my resting heart rate has dropped everyday since. Dropping down to 70 bpm. It got as high as 84 when I was on heavy drinking. Looking forward to seeing how I respond over the next few weeks. Back in 2017 my resting heart rate got down to as low as 54 bpm when I was swimming anywhere from 1500-3000 yards per day 4-5 times per week while squatting 405 for 5x5.

I went back and wrote down some data. On Nov 27th 2017 I was at peak yardage and weightlifting. On that day I did 3000 yards in 60 minutes at lunchtime. I then went to the gym for 56 minutes at 3:30. Then went back to the pool for 2100 yards in 52 minutes at 7:30 p.m. Total cal expended for the day was 4842 with 174 Active Minutes. On my hard lifting days I was at the gym for as long as 2 hours on hard squat days or deadlifting days. Oh I would love to be able to do that again.
Click to expand...

quitting drinking is smart, happy to see you change your life. I quit drinking about 12 years ago and never touched the stuff again.

keep active and dont stop bro.

- - - Updated - - -

RoidRage69 said:
July 15th Weight upon rising 290.1 Weight after cardio 288.1

50 Minutes of Elliptical. 10 min of warmup followed by 24 minutes of 1 minute intervals. Did 12 rounds. 1 minute easy using hand holds on level 8 for incline and resistance followed by 1 minute on level 12 without using hand holds. Then did 16 minutes of slow warm down. Says I burned 620 cal.

Meal 1) 2 P.M After 16 hours of fasting. 6 Jumbo Egg Omelet, 8 oz mushrooms, 1/2 onion, 2 jalapeno's, 3 slices canadian bacon, 2 slices cheddar, 1 slice Franz keto bread, 5000mg omega 3.
Meal 2) 4:30 P.M. 2/3 serving of some type of Thai Chicken/prawns with veggies in a semi sweet spicy sauce, 5000 mg omega 3
Meal 3) 8:00 P.M. 1/2 serving of the same Thai Chicken, 1 open faced tuna melt, 5000 mg omega 3

I estimate aprox 2000-2200 cals for the day.
Click to expand...

smart move doing the fasted cardio perfect

16 hours fasted! you're on your way to getting ripped bro

and omega 3 is up too perfect
 
we support you quitting alcohol
i was a drunk for 8 years and i quit best thing i ever did
 
fasting is the best way in 8 weeks you'll be a new man
 
g2g the cool move is to stop the drinking
 
do not stop fasting and cardio
 
Sunday 7/16/2023
Weight upon rising. 289.3
Weight after 40 min cardio 287.2

Did 11 Intervals today on the eliptical. Started at level 12 on both incline and resistance for 5 rounds then went to level 13 with 2 minutes of easy between the 1 minute sprint for 5 rounds and then went 3 minutes easy and then 1 final minute at level 15. Was gasping hard at the end. Sweat pouring off me.

Meal 1) 2 p.m. 5 Lamb Loin Chops, 8 oz bag of spinach, 5000mg Omega3
Meal 2) 5 p.m. 2x Fairlife Protein Drinks, 5.3 oz Fage 5% Yogurt, 5000mg Omega3
Meal 3) 8 p.m. 6 Extra Large Egg Omelet with mushrooms, onions, tomatoes, 2 slices cheddar, 5 slices ham. 5000mg Omega3

I am so stuffed. Not easy to eat clean in such a small time window. So much volume. Tomorrow is Legs/Chest/Tris. Time for bed.
 
LittleTimeTrouble said:
Your body is going to tend to use the most accessible source of energy it can get. So yes, if you carb load, you are going to use carbs, which is great because they are the most efficient fuel for any body task, but it isn’t great if you are trying to lose fat, because it will absolutely use circulating carbs before it will go into lipolysis and tap into fat stores. But you need, first and foremost, to rid your body of fat, and thus carbing up is not a great strategy. I have no idea what your body fat percentage is, and I don’t really care, but you have a lot of visceral fat, indicated both by pictures and your description of a hernia. That isn’t healthy, especially as we get older, so you, in my opinion, should work to lose fat preferentially. You shouldn’t lose a ton of muscle at your bf%, because your body would prefer to give up fat instead. Were I to advise you, I’d advise some sort of psmf diet, because you will lose fat mass fastest while retaining muscle, and yes, it will suck and your gym performance will suffer, but you’ll get to a healthy baseline from which to rebuild faster. Again, just my opinion.
Click to expand...

Ok I think this is most likely the route I am going to take. I looked at it and it looks similar to what I am doing now but I need to lower my protein down to about 167 grams per day and. That means I would probably be eating about 1800 calories per day. I am burning on average of about 3800 calories per day. That would be a deficit of over 50%. How much a deficit can I have before my metabolism starts to fight against me? Most of the people on here are telling me my calories are too low. I am eating about 2200 cal per day right now and its all force feeding. The % of calories are pretty much the same as the diet you said I should do which is basically a keto diet. My goal weight is 240. Thanks in advance and thank you to everyone who has been following and I am grateful for your advice and encouragement.
 
7/17/23
Done while 15 hours of fasting
Legs
Cybex Plate Loaded Squat
810x10
900x10
900x12
Hoist Strait Leg Deadlifts
230x10
320x10
360x9
Leg Extensions
161x18
184x14
206x10
Seated Leg Curls
183x12
214x10
Standing Calf Raises
165x15
Yes/No's
3 sets each superset

Pecs/Tris
Decline Hammer Strength
360x10
360x8
Hoist Seated Dip Machine
279x15
279x13
Genesis Cable Fly
33x18x2
Tricep Cable Pushdowns Shoulder width back against the padding
120x7 Dropset 120x5,80x5,50x10
5 Minutes Walking warmdown
Total gym time 2:15.
60oz of water during workout.
Weight upon awakening 289.5
Weight after workout 290.1

Meal 1) 3 P.M. after 19 Hours fasting. 6 Jumbo Egg Omelet with 1/4 onion, 6 oz mushrooms, 1 small vine tomatoe, 5 slices ham, 3 slices cheddar, slice Franz Keto bread with butter, 5000mg Omega3. Various vitamins, minerals, and digestive/liver pills.
Meal 2) Plan on having 20 oz t-bone steak with half a package of asparagus half an avocado and 5000mg Omega3. Hopefully in a month I can get it down to 2 smaller meals in a 3 hour period.

Shoulder acting up again so having an MRI next Tuesday. Had problems for the last couple months but pain went away for a week when I added 200mg of EQ to the cycle so I cancelled my MRI thinking it was healed. Pain came back 2 weeks ago and thought I could heal up but nope. Had rotator cuff surgery with biceps tendon repair in 2019. I am staying away from all free weights until I know what is going on.
 
RoidRage69 said:
7/17/23
Done while 15 hours of fasting
Legs
Cybex Plate Loaded Squat
810x10
900x10
900x12
Hoist Strait Leg Deadlifts
230x10
320x10
360x9
Leg Extensions
161x18
184x14
206x10
Seated Leg Curls
183x12
214x10
Standing Calf Raises
165x15
Yes/No's
3 sets each superset

Pecs/Tris
Decline Hammer Strength
360x10
360x8
Genesis Cable Fly
33x18x2
Tricep Cable Pushdowns
120x7 Dropset 120x5,80x5,50x10
5 Minutes Walking warmdown
Total gym time 2:15.
60oz of water during workout.
Weight upon awakening 289.5
Weight after workout 290.1

Meal 1) 3 P.M. after 19 Hours fasting. 6 Jumbo Egg Omelet with 1/4 onion, 6 oz mushrooms, 1 small vine tomatoe, 5 slices ham, 3 slices cheddar, slice Franz Keto bread with butter, 5000mg Omega3. Various vitamins, minerals, and digestive/liver pills.
Meal 2) Plan on having 20 oz t-bone steak with half a package of asparagus half an avocado and 5000mg Omega3. Hopefully in a month I can get it down to 2 smaller meals in a 3 hour period.

Shoulder acting up again so having an MRI next Tuesday. Had problems for the last couple months but pain went away for a week when I added 200mg of EQ to the cycle so I cancelled my MRI thinking it was healed. Pain came back 2 weeks ago and thought I could heal up but nope. Had rotator cuff surgery with biceps tendon repair in 2019. I am staying away from all free weights until I know what is going on.
Click to expand...

fasting training very well done

i see warmdown cardio did you do warmup cardio?

diet is good, but add psyllium husk fiber at least 2tbps/day to clean up digestion

on the shoulder part, equipoise will do nothing for the shoulder, try deca durabolin instead 100mgs
 
RoidRage69 said:
7/17/23
Done while 15 hours of fasting
Legs
Cybex Plate Loaded Squat
810x10
900x10
900x12
Hoist Strait Leg Deadlifts
230x10
320x10
360x9
Leg Extensions
161x18
184x14
206x10
Seated Leg Curls
183x12
214x10
Standing Calf Raises
165x15
Yes/No's
3 sets each superset

Pecs/Tris
Decline Hammer Strength
360x10
360x8
Genesis Cable Fly
33x18x2
Tricep Cable Pushdowns
120x7 Dropset 120x5,80x5,50x10
5 Minutes Walking warmdown
Total gym time 2:15.
60oz of water during workout.
Weight upon awakening 289.5
Weight after workout 290.1

Meal 1) 3 P.M. after 19 Hours fasting. 6 Jumbo Egg Omelet with 1/4 onion, 6 oz mushrooms, 1 small vine tomatoe, 5 slices ham, 3 slices cheddar, slice Franz Keto bread with butter, 5000mg Omega3. Various vitamins, minerals, and digestive/liver pills.
Meal 2) Plan on having 20 oz t-bone steak with half a package of asparagus half an avocado and 5000mg Omega3. Hopefully in a month I can get it down to 2 smaller meals in a 3 hour period.

Shoulder acting up again so having an MRI next Tuesday. Had problems for the last couple months but pain went away for a week when I added 200mg of EQ to the cycle so I cancelled my MRI thinking it was healed. Pain came back 2 weeks ago and thought I could heal up but nope. Had rotator cuff surgery with biceps tendon repair in 2019. I am staying away from all free weights until I know what is going on.
Click to expand...

if you can keep your diet close to this including the fasting and continue the hours in the gym then you will easily keep your muscle and lose fat
 
You must log in or register to reply here.

Similar threads

Vboogie
Approved Log 2026 Health Phase Log - TRT, HGH, Retatrutide cycle
2
Replies
111
Views
513
Ulter
Ulter
Wildchild327
Approved Log Lean Bulking Cycle Log - Test Primo NPP HGH
2
Replies
113
Views
1K
LH5515
LH5515
Pepty
Approved Log TRT and Post Cycle Transition Log
Replies
8
Views
111
ballin2504
ballin2504
Jonmarc
Approved Log First Recomp Cut Cycle Log
2
Replies
123
Views
1K
Mobster
Mobster
fitlittlelady
Female Log Training Fitness Cycle Log
2 3
Replies
270
Views
4K
Mobster
Mobster
Back
Top Bottom