Follow Along G's Run to the NA's

[guns01]

Re: Follow Along G's Run to the NA's

today:

cardio off day

quads/hams
10 min step mill warmup
rumble roller work
leg extension 45x60 60x60 75x60
seated leg curls 75x15 90x15 105x15 150x10 165x10 180x10 195x10 210x10 225x10
adductor ss 120x10ss 140x10ss 160x10ss 180x10ss
abductor ss 120x10 140x10 160x10 180x10
squats 135x15 185x15 225x6 275x6 315x6 365x6 (these where done slow neg and explosive contraction)
machine leg press 200x20 240x20 260x20 280x20 (these where for pump, constant tension constant movement)
done for the day

day 21 bestdrol. another great leg day. super strong, nasty pumps and no issues other than the low back pumps. it is helping my strength levels on these low carbs big time. only 100g yesterday and today and still moving some silly weights

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
green veges
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken w.mild banana peppers
9 pieces asparagus
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

What kind of coconut oil do you use? Is the stuff that has the coconut flavor removed OK because I hate the flavor of coconut. I tried one by spectrum that is expeller pressed and I like it. It is like wax at room temp and melts in your mouth.

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i just use straight up organic virgin coconut oil. i dont see what you got being a problem. it is still an mct oil regardless of how it's made but all we have here locally is the organic virgin. so that's what i use.
i also just eat it like you are saying. it has a weird texture but it's flavorless even though most people i work with hate it.

[whitetail]

Re: Follow Along G's Run to the NA's

What kind of coconut oil do you use? Is the stuff that has the coconut flavor removed OK because I hate the flavor of coconut. I tried one by spectrum that is expeller pressed and I like it. It is like wax at room temp and melts in your mouth.

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[guns01]

Re: Follow Along G's Run to the NA's

today:

30 min treadmill am fasted cardio

day 20 bestdrol. off training day.

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
green veges
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken w.mild banana peppers
9 pieces asparagus
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

today:

30 min treadmill am fasted cardio

day 19 bestdrol. off training day but did some light yard work mulching and yep back arms etc got nasty pumped lol. it made it suck even more

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

today:

30 min treadmill am fasted cardio

back/tris
10 min treadmill warmup
rumble roller work
mag supinated grip low row 85x15/3(warmups) 120x8 140x8 160x8 ds 180x8ds 100x8
Mag grip low rows - YouTube
forced stretch pulldowns mid neutral grip 100x8 120x8 140x8 160x8 (hard squeeze in the contraction for 2 and then partner pushes weight in the stretch pos for a deep stretch)
horizontal shrugs on tbar machine 45x10 90x10 140x10 170x10
dante rows 90x12 110x12 130x12 150x12
close grip bench 135x15 135x15 205x8 225x8 275x8
db skullies 25x20 35x15 45x12
v bar pressdowns 100x20 120x20 140x20
done for the day

day 18 bestdrol. well i was going to hammer some heavy deads today but for one the gym was stupid packed and 2 the low back pumped up quick as usual. so i will save them for next week

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

today:

no cardio day off

hams/calves
10 min stepmill warmup
rumble roller work
seated leg curls 105x30 120x20 150x12 180x12 215x12 230x12
lying leg curls 80x15 100x10 120x10 150x10
ham killers x8/3
walking bb lunges 80x40 yards/4
decline db static holds 45x30secs/3
standing calf raise 150x20 165x20 215x10(10)230x10(10) 245x10(10) first number is a 2sec hold in the contraction and second is pump reps out of the bottom stretch position
done for the day

day 17 bestdrol. over half way into this test run and i cant say enough good tings about this product. i should def be losing a little strength but i am not and that is telling me that it is working very very well and not failing off at all

meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

OK, OK, I will dump it to zero for a couple days. What day of your feeding cycle do you feel you look your best? Its been a long time since I had 40% of my cals come from carbs and I kinds feel/look like a whale today!

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personally i am the most ripped first thing in the am after the first high carb day. after the 2d high carb day i am bigger and fuller but sometimes i get a little washed out but then again i drink a ton of water even on my high carb days. i also note that even as big as i am and after 2 zero days that by the end of the 1st high day of carbs i am bloated by bed time with a pot belly but it goes away over night. not the normal bloat from water but just a bit more distinting from the influx of carbs. i would say it is because i eat 4 serv of cream of rice and 5 cups of rice on my high days more often than not

[whitetail]

Re: Follow Along G's Run to the NA's

OK, OK, I will dump it to zero for a couple days. What day of your feeding cycle do you feel you look your best? Its been a long time since I had 40% of my cals come from carbs and I kinds feel/look like a whale today!

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[guns01]

Re: Follow Along G's Run to the NA's

today:

30 min treadmill am fasted cardo

traps/delts/abs
10 min treadmill warmup
rotator cuff work
db shrugs 50x30 60x25 75x20 95x20 115x15
spider crawls ss 60sec ss 60sec ss (done with short red pro bands)
db rear delt raise 25x12 30x12
spider crawls ss 60sec ss 60sec ss
bb front raise 50x10 70x10
spider crawls ss 60secs ss 60sec ss
db lat swings 55x10 60x10
hanging kneeups x10/5
ball crunches x10/5
done for the day

day 16 bestdrol. still coming in strong as a mofo and no negative sides to speak of. no water retention which is huge. yes the low back pumps are still just as bad and prove to me that it is strong and working big time

meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

Thanks guns. Diet will be similar I just probably won't rotate the carbs as fast. Might not go to zero carbs but less than 50. Experimenting to see how I feel. I usually kick up the cardio/running this time of year and I usually crash and feel like crap. Trying a higher cal higher carb diet this year to see how I feel. Definitely got too afraid of the carbs over the past few years and I think its my training/results.

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instead of having a few carbs give some coconut oil a try on days sched for zero. 2 tbl spns with a few meals and that will give you the fuel you need and not blunt the fat burning process. i normally do this as well but i am saving that for the mid-end of my prep so i can shock my body a little more in the begining to pull off more fat

[whitetail]

Re: Follow Along G's Run to the NA's

Hurt my training/results.....

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[whitetail]

Re: Follow Along G's Run to the NA's

ok man, i am going to tell you this right off the bat if you are following a similar carb cycle and you like to jump on the scale a lot. your weight will go up and down as the carbs do and it freaks a lot of people out. it is a part of the process and is completely normal. the way i check how i am losing other than mirror and clothes is i weigh first thing on an empty stomach on day 1 high carbs and this tells you how much total weight your dropped on the cycle. then i weigh again first thing in the am on an empty stomach on day 2 high carb day and this gives me how much my weight i dropped after filling the tanks back up half to 3/4 of the way.

on the carb sources, i have dropped oats and cream of wheat entirely from my lineup due to it causing bloat and gas. this is a first for me and i feel great and my lines arent staying blurred out like they normally do:
i have never used Quinoa before so i cant really comment on that source. try it and if it doesnt bloat you or give you really bad gas and it is good to go.
sweet potatoes are always good but i save them usually for the end of my preps to fill back in with but they are a great carb source for sure.
rices: i like brown rice, white rice jasmine and basmatti rice. all very very good sources and the only real difference between brown and white is a little more fiber in the brown rice. a trick i learned last year from gotclen was using cream of rice in my diet. it fills you up with a nice steady slow carb, it's easy to eat and it tends to dry my muscle out very nicely. the downside for me is no one carries it in the stores here so i have to order it online by the case lol.

enjoy the diet man and the process it works freaking awesome and your body never adapts to the process at all

Thanks guns. Diet will be similar I just probably won't rotate the carbs as fast. Might not go to zero carbs but less than 50. Experimenting to see how I feel. I usually kick up the cardio/running this time of year and I usually crash and feel like crap. Trying a higher cal higher carb diet this year to see how I feel. Definitely got too afraid of the carbs over the past few years and I think its my training/results.

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[guns01]

Re: Follow Along G's Run to the NA's

today:

30 min treadmill am fasted cardio

chest/bis
10 min treadmill warmup
rotator cuff work
decline db press 40x20 45x20 75x10 85x10 95x10 105x10 (not a normal exercise for my lineup but still pretty strong on the movement)
incline bb press 135x20 185x5 205x5 225x5 225x5 225x5 (now my strength got a little zapped so i didnt jump up on the 5s. carb depletion from yesterday and today kicked in big time. still pretty good)
hs incline press 135x10 ds 115x8 45x8 these where all done with a 2sec squeeze and a 2 sec stretch with a deep breath at the bottom
step up pushups x15 x9
standing ez curls 75x20 85x18 95x14 105x25 (bottom 1/4 reps)
standing close grip cable curls 80x20 100x20 120x12 ds 140x10(1/4) 120x10ds 100x10ds 80x10ds 60x10ds 40x10ds
db hammers 25x20 35x20 45x15 55x12
done for the day

day 15 bestdrol. again my strength is higher than normal on day 2 of zeo carbs especially after yesterdays session and cardio this am. it isnt the strength that dropped off on me today it was my endurance at the mid point with no gas left in the tanks. yet i still felt strong as a bull


meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1/4 cup sour kraut
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

Thanks for the log guns. As always top notch.
Question for you. Starting my cutting diet which coincidentally resembles yours
Want to play around with some different carb sources other than oatmeal. What is your opinion on the following sources. Pros coins etc...

Quinoa
Sweet potato
Rice, best type?


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ok man, i am going to tell you this right off the bat if you are following a similar carb cycle and you like to jump on the scale a lot. your weight will go up and down as the carbs do and it freaks a lot of people out. it is a part of the process and is completely normal. the way i check how i am losing other than mirror and clothes is i weigh first thing on an empty stomach on day 1 high carbs and this tells you how much total weight your dropped on the cycle. then i weigh again first thing in the am on an empty stomach on day 2 high carb day and this gives me how much my weight i dropped after filling the tanks back up half to 3/4 of the way.

on the carb sources, i have dropped oats and cream of wheat entirely from my lineup due to it causing bloat and gas. this is a first for me and i feel great and my lines arent staying blurred out like they normally do:
i have never used Quinoa before so i cant really comment on that source. try it and if it doesnt bloat you or give you really bad gas and it is good to go.
sweet potatoes are always good but i save them usually for the end of my preps to fill back in with but they are a great carb source for sure.
rices: i like brown rice, white rice jasmine and basmatti rice. all very very good sources and the only real difference between brown and white is a little more fiber in the brown rice. a trick i learned last year from gotclen was using cream of rice in my diet. it fills you up with a nice steady slow carb, it's easy to eat and it tends to dry my muscle out very nicely. the downside for me is no one carries it in the stores here so i have to order it online by the case lol.

enjoy the diet man and the process it works freaking awesome and your body never adapts to the process at all