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Time to make a concerted effort to get leaner, you Fat Fucker.
Time to make a more concerted effort to get leaner. Diet's been kinda off the rails, lately. I was in Vegas LAST weekend 4/7-4/10 and have been eating a *little dirty* since I left for Vegas. Amazing how much stronger you get with ample calories, but going to Mexico in late May, so it's time to reign that shit in.
Current stats: 39 y/o; 5'10"; 240lbs (as of yesterday); 24% BF (measured recently w/ handheld--I know they're inaccurate, but it's better than no figure).
The next few weeks, the regimen I'm shooting to follow is as follows:
Test-C 300mg/wk in 2 divided doses
Phentermine 18.75mg/day, possibly upping to 37.5, but 18.75 has been really effective when I take it.
MK-677 12.5mg/day (sourced from CS) ~3hrs prior to sleep
DMAA 30-40mg (sourced from CS) pre-workout
LGD-4033 (bought from another source before contacing CS on BOP) 10mg/day dosed AM
GW-50156 (bought from another source before contacing CS on BOP) 20mg/day - dosed 30-45 min pre-workout on training days & AM other days
Diet: Intermittent fasting on a 16/8 schedule (Leangains) 1800 Cal Non training days, 2400 Cal Training days
PRO 200g (1.1g per lb LBM)
Fat 60-75g
CHO 75-110g
I shoot for the vast majority of the difference b/w training days & non training days' calories to come from CHO (~100g), and some fats. After all, they're primarily energy molecules, so they're somewhat interchangeable.
Weight training 3-4 sessions/wk. My schedule is ALL OVER the fucking place. I swing back & forth between being up during day & at night (for work). Following Greyskull LP because I feel like I'm still making some progress with LP, but I think I'm getting close to tapped out. I've made a couple tweaks that made sense to me to the Base program. Base program is 3 sessions/wk, similar to Starting Strength following a 3x5 structure w/ the last set being an AMRAP. It only calls for you to squat 2x/wk and DL 1x per week. Bench Press & OHP are alternated. Tweaks I made include a pulling movement to compliment the pressing. Bent over Rows paired w/ Bench Press & ChinUps paired w/ OHP. Also been tossing in a couple sets of 1 additional pressing & pulling movement for some added volume.
Most recent final Work sets:
Incline Bench Press: 2x5 & 1x6 @ 225
Low Bar Squat: 290x8, 290x8, 320x5
Bent Over Rows: 4x8 @ 180
Flat DB Bench 2x9 @ 90s
1-Arm Row 2x10 @ 85s
Overhead Press 2x5 & 1x8 @ 145
Conventional DL 1x8 @ 380
Chinups: Max reps I can get at one go are 5. I do 4 ladders of 4-3-2-1 reps
Seated DB Press 2x10 @ 60s
Close Grip Pull downs (w/ V-Handle) 2x9 @ 170
Cardio right now is minimal. I'm going to be adding it in based on feel. I work 12 hr night shifts, and am the world's worst at doing anything before work. It literally just doesn't happen. I'm doing well to get up & get to work on time and am often operating on ~5 hrs sleep. I feel like there would be diminished returns on sacrificing sleep for cardio. So, fasted cardio is going to be scarce. I also sprinkle in HIIT sessions here & there. I do a little circuit 1-2x per week: 4-5 rounds of 10 box jumps, chinups, pushups, farmer carries, and sometimes Prowler pushes depending on how masochistic I'm feeling that day.
I train chasing strength, for the most part. It's more satisfying to me to see the poundages & reps progress in the compound lifts than burning a lot of time on isolation. I figure if my strength is increasing or staying the same while losing weight, things are moving in the right direction.
Thoughts?
Last edited by NightHawkDC2; 04-17-2017 at 10:43 AM.
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HEY nice post. My 1st thought is...nice title for the thread..funny but it also shows us your determined.
As far as your diet and training you sound like your on top of it. Following programs is fun and if that's what keeps ya going then go for it.
Same with your goals. Trying to add weight to the bar is always good. You have to really push yourself. I think sometimes when the goal is just hypertrophy and building a physique a lifter can often times fall into a trap of not pushing themselves because lifting heavy isnt as important.
Right now my weight training is pretty tight but have been less than stellar with cardio. I decided to pay a PT to push my dead ass through some HIIT training. These sessions remind me that you have feel the pain if you wanna get anywhere. He has pushed me through some workouts that I would have quit on and I feel it's worth every dollar.
So in your case adding weight to the bar is what keeps you going and like you said as long as your losing fat and adding weight to the bar why stop!
Lastly, I would hold off on the phentermin till you get below 18% bf on your own. Basically your using the drug to seek a normal weight. But what are you gonna do once you get there? More phentermin? Someone else wrote it the best.. you only have so many cards you are Dealt to play and once you play em then you have nothing left.
Currently calories
Add cardio
Cut more
More cardio and or add more volume with weights
Cut more...and just keep going till you can't lose any more fat.
Then carb cycle and play other diet tricks.
Then finally start adding in a drug or 2.
It seems between the weights and the HIIT and your diet program you are and have done all that but your still above 20% and the drugs enhance fat loss but are not necessarily the main thing helping you lose.
Of course you may be struggling and have a need but I'm just throwing it out there don't take it as a negative.
Anzel
Euro-Pharmacies.net Puritysourcelabs.ru
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Appreciate the reply.
Sunday/Monday was a long one. Sunday afternoon, had lunch with my family for Easter. Took a nap & worked a 7P-7A. I was dragging ass, but took some DMAA & Caffeine preworkout & got a Bench/Row/Squat session in
Incline Bench: 225x5, 5, 6; 205x8
Bent Over Barbell Rows 4x10 @ 180
Low Bar Squat: 270x8; 300x8, 8; 330x6
Pushups: 15, 15, 15, 15, 15, 20, 15
1-Arm Dumbell Row: 3x10 @ 85s
Face Pull: 3x10 @ 70
Kinda disappointed on Bench. I wanted more reps on the top set. Triceps just failed. Rows felt fine. After the squats, I was pretty wrecked, but they felt good. Was still a LITTLE sore, but was able to hit depth pretty consistently after warming up. It amazes me how much easier it is to hit depth & get out of the hole w/ a real belt. I did the pushups & 1-Arm rows between the squat sets.
Pretty much nailed my macros for the day. Had a big ass bowl of Dirty Rice made w/ 93/7 beef postworkout, a mixed berry/spinach smoothie, and 2 servings of protein. Actually was right at 1900 Cal for the day. I figured after the Easter Sunday lunch @ my cousin's, I'd be fine staying at low cals for the day. 
Probably won't be able to get to the gym after work, today. Got errands & other stuff to do. Probably going to go home, eat the rest of my food for the day, take the MK-677 & get some rest.
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Well Damn. Been a few days since I posted. So, guess I'll post on my last few training sessions, diet, etc. I'm horrible. I usually only get on here when I'm at work. Diet has been in line. Kept my ass home & ate there. Kept on the lower end of calories. Weighed in at 236 on Sat. Planning on a trip to St Louis for the day on Wed, and I'm sure the calorie tally for that won't be exactly "low."
Still rolling w/ the 300mg/wk Test-C, LGD 10mg/day, GW 20mg/day, MK 12.5mg/day. Didn't take Phen over last few days. Took CS's DMAA for a couple of the workouts (30mg).
I missed logging a few workouts in here, somewhere. Got in 4 lifting sessions this week including the 1 logged in previous post and a conditioning session.
Wed: OHP/Chin/DL session. Everything went well. OHP, got my prescribed reps and a few more on the AMRAP. Chins were good. Deads were especially strong. I pulled 385 for 9 in my AMRAP set, using straps on the last 4.
Thurs, I got in a conditioning session. 10 min on the Cybex Arc Trainer and then 4 "sets" of a circuit of 10 chinups, 10 box jumps, 15 pushups, and Farmer carries w/ 225#. My gym has a track. I'm not sure of it's length, but I use the Trap Bar for farmer carries & did "down & back" w/ that. A guy I've been training with ended up being there & I wrapped up the session w/ some reverse hypers & some damn ab exercise that wrecked me! Lean back on the hyper chair, hold, turn & hold to both sides, return & hold. Those damn turns had me cramping like Hell.
Friday's session:
Incline Bench: 230x5, 5, 7; 210x7
BOR: 4x10 @ 180 - Concentrated on moving the bar in an arc, pulling to my hips. Could feel it hitting lower in my lat more and made the movement a lot more challenging!
Low Bar Squat: 275x8, 305x8, 305x8, 335x9 (AMRAP) - WRECKED!
Pushups: 15, 15, 20, 20, 20, 20, 15 (125 total)
1-Arm rows: 3x10 @ 85s. Same as BOR. concentrated on moving in a large arc. planned on adding a rep from last week, but movement was more considerably more challenging
Face Pull: 3x10 @ 75
Sat Session
OHP: 150 5,5,7; 135x8
Chinups: I had been doing 4-4321 ladders, but for some reason, I was able to hammer get 5 reps at start of 3 of the 4 ladders. Chins felt STRONG!
L1: 5,4,3,2; L2: 5,3,3,2; L3: 5,3,3,2; L4: 4,3,2,1
Conv. Deadlifts: Told myself I might should just do a day where I didn't try to add 5# to the last session, but Got in there & still tried 390. Felt like complete SHIT. I guess I was still fatigued from squats previous day. Pulled 390x5.
Dumbell Presses: 2x8 @ 65s
V-Grip Pulldowns: 2x8 @ 175
Cable Lat Raises: 2x12 @ 40
Last edited by NightHawkDC2; 04-25-2017 at 03:17 AM.
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Keep logging man! It helps keep us accountable and dedicated to ourselves!!
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How long do you stay on phentermine? Do you cycle on and off between that and the DMAA?
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Originally Posted by
AvidFisherman
How long do you stay on phentermine? Do you cycle on and off between that and the DMAA?
Honestly, been running lately w/o it. I take a little DMAA or EC preworkout here & there.
Figured out that the MK677 I had mixed up came out of solution. I hadn't been shaking the bottle when I dosed it, so who knows how much (if any) I was getting. It's strange, because the powder dissolved so easily, but it since came out of solution. Now, I just shake the shit out of it before I dose it. Not really much else I CAN do. So, I'm sure my dosage hasn't been 12.5mg/day, and will be a bit higher going forward. I have 4 powders I suspended, 1 of which never dissolved (DMAA), and 2 of which came out of solution (MK677 & GW51516). LGD dissolved and I haven't seen any signs of it crashing. As Iv'e said before, my schedule is all over the damn place. I work nights, but then try to be up during the day on days off. I've Been trying to keep my LGD & Cardarine dosing in the AM (when I'm going to sleep) on work days. Off days, I take the Cardarine in the AM if I'm not training, and try to do it 30-45 min preworkout on training days. MK-677, I dose before sleep. Yes, I'm aware, my schedule is jacked up!
Still making progress on the lifts. Diet has been pretty on point. Sticking in the 1800-2400 Calorie range depending on if I lifted that day. Weight on Sat was 238#.
Sun/Mon: Took the day off. Worked Sun night, which makes it hard to get any session in that day. Didn't get much sleep before the shift & was dead on my feet at shift's end.
Tues Session:
Incline Bench: 232.5 x5, 5, 7; 217.5 x7 - You read that correctly. Using 1.25# microplates
BOR: 4x10 @ 165 - Had to drop the weight since I changed to working hard on moving in an arc.
Low Bar Squat: 280x8, 310x8, 310x8, 340x8 (AMRAP)
Pushups: (127 total)
1-Arm rows: 3x10 @ 85s.
Face Pull: 3x10 @ 75
Wed: REST. Was so tired after my shift, was no way I was doing anything but going home, eating, and getting in bed!
Thur Session:
OHP: 152.5x 5,5, 8; 137.5 x8
Chinups: I had been doing 4-4321 ladders, but was able to hammer get 5 reps at start of 3 of the 4 ladders. Chins felt STRONG! Ended up w/ 52 chins
Conv. Deadlifts: Figured I'd give 390 another go since it felt like total shit last time. Pulled 390x7. Used straps for the last 4
Dumbell Presses: 2x8 @ 65s
V-Grip Pulldowns: 2x8 @ 175
Cable Lat Raises: 2x12 @ 40
Fri session:
Incline Bench: 235x5, 5, 6; 210x7
BOR: 4x11 @ 165
Low Bar Squat: 285x8, 315x8, 315x8, 345x6 (AMRAP)
Pushups: (130 total)
1-Arm rows: 2x10 @ 85s.
Face Pull: 2x10 @ 75
Sat: Tossed in a little Conditioning session. 10 min on the Arc Trainer, then Pushed the Prowler (Devil-Spawned creation) 8-40 yd pushes w/90lbs loaded. That doesn't sound like much, but the turf in my gym is pretty thick, making pushing it a lot harder. I guess my conditioning has dropped. It kicked my ass. After the Prowler, I just played around doing some Chins, pushups, and dips. Actually banged out 7 chins w/o assistance at one go. Did the first weighted chins I've ever done. Played around w/ 10, 20, & 25#. Surprised the HELL out of me to pull 4 w/ 25#s after I'd done 7 unweighted. Seems like my strength on those has really increased a lot, lately. I was stuck on 4321 ladders forever. Not sure what's the reason, but I'll take it!
Sunday (Today): Rest
Got a vacation coming up 5/25-6/2. Going to Houston to visit my cousin & then on to Playa del Carmen for a week w/ my friend who is getting married. My GOAL is to train my ASS off the 2-3 weeks up to 5/25, practically running myself into the ground (borderline overtraining) and taking the 10 days completely OFF, resting, eating all that glorious food, etc in hopes that my body supercompensates & uses all that food for recovery & not getting FAT. Because make NO mistake, I'll be at an all inclusive resort. This kid's GONNA EAT!
Gonna TRY to do 2-3 consecutive sessions w/ 1 off, minimizing the off days, and upping the volume in the lifting sessions a bit. Thoughts?
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Stay sharp brother!!
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I ate like 4500 calories yesterday...lmao. I don't know what the fuck happened...I just snapped and ate subway and protein cookies, protein shakes, peanut butter, and more
Peanut butter...and it all just was craZy as hell. Back To my 1900 calories today lol.
Hang in there buddy and put in the work now and treat yourself when you do go on vacation!!
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Originally Posted by
JohnDoe
I ate like 4500 calories yesterday...lmao. I don't know what the fuck happened...I just snapped and ate subway and protein cookies, protein shakes, peanut butter, and more
Peanut butter...and it all just was craZy as hell. Back To my 1900 calories today lol.
Hang in there buddy and put in the work now and treat yourself when you do go on vacation!!
Easy to go WAY over when peanut butter is concerned.
Tweaked a muscle in my upper back the other night. It's annoying as fuck. Not PAINFUL, per se...just jabs me now & then.
Had a pretty shitty workout this AM. Press was shit. Couldn't get prescribed 5 reps on even the FIRST set of 155. Couldn't get more than 5 chinups at a go, & just burned out fast. Accessories felt heavy. I dropped deadlift weight from 390 to 345, & was able to pull 8. Got a wild hair & wanted to try 405. Got a decent double. Shitty session, but it's in the books. Live to fight another? day.
Over on cals (2700) because I figured I probably needed it. Went to Moe's (kinda like Chipotle) & got a big ass 1100 cal steak burrito (according to website). Was way under yesterday.
We'll see how I feel in the AM after my shift to assess if I go to gym or not.
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