Follow Along G's Run to the NA's

[whitetail]

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

Hurt my training/results.....

Sent from my DROID RAZR using Tapatalk 2

[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?


Sent from my DROID RAZR using Tapatalk 2

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

[whitetail]

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?


Sent from my DROID RAZR using Tapatalk 2

[guns01]

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

today:

no cardio day

quads/hams
10 min stepmill warmup
rumble roller work
leg extensions 45x60 60x60 75x60
seated leg curls 105x12 120x12 150x12 165x12
leg press 270x20 450x20 630x20 810x15 (used to pre exhaust prior to squatting today)
squats 185x10 275x10 365x10 (warmups) ds 405x5ds 315x10ds 225x15ds 135x20 (this drop made me feel like i was about to die and i am a high rep guy but for some reason heavy to low low rep to high sucked)
leg extensions 120x12 105x12(18)(1) first set reps held contracted for 1 sec second set first 12 same followed by pumps till failure and one iso hold at the bottom quarter till failure with partner pressing for more resistance
this was a brutal brutal workout. zero carb day even minus cardio and it sucked the life right out of me. good stuff for sure

day 14 bestdrol. again my strength isnt falling off at all on this stuff. it is a great product for halfway through but i am def a big fan as of right now


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

today:

25 min treadmill am fasted cardio

day 13 bestdrol. days off from the gym so nothing new to report. zero carbs tomorrow and tuesday so we will see how strong i feel here shortly


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 cream of rice
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

today:

25 min treadmill am fasted cardio

day 12 bestdrol. still kicking very good and no nasty sides to speak of


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 cream of rice
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

yesterday:

25 min treadmill am fasted cardio

back/tris
10 min treadmill warmup
rumble roller work
cable pullovers 40x20 55x20 60x20 75x20
mag sup grip pulldowns 85x20 100x15 140x12
mag sup grip low rows 100x20 180x8 160x8
banded deads 135x10 185x10 225x8 275x8 315x8 (these were done with the short red pro bands) very very difficult and brutal and once again i went conservative on strength and i was much stronger at the end
meadows rows off tbar machine 50x20 100x10 125x10 125x10
mid/low trap squeeze on tbar 70x10 90x10 110x10
machine dips 90x20 140x20 180x15 230x12
reverse cable pressdowns ss 50x20ss 70x20ss 100x115ss
overhead sb extensions 50x20 70x20 100x12
done for the day:

day 11 bestdrol. stuff is still keeping strength very very high. normally i do sets of 315x12-15 at the begining of a back session but did them near the end today and i could have done sets of 405 or higher easily minus the bands. very very good stuff


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:

25min treadmill am fasted cardio

hams
10 min stepmill warmup
rumble roller work
adductors 100x20 110x20 120x20 140x20
lying leg curls 70x20 90x20 120x12 140x10 150x8 160x6 ds 140x12ds 110x10ds 90x8ds partial 120x25 bottom quarter of the movement
ham killers 3x8
hs lunges 45x12 45x10
ham static hold 45x30sec/4
done for the day

day 10 bestdrol. still running wide open and still no drop in strength at all even with the lowering of cals in my carb cycle, i am actually under guessing my weights cause i am feeling a lot stronger than normal every 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
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:

25 min treadmill am fasted cardio

10 min treadmill warm up
rotator cuff work
traps/delts./calves
bb shrugs 135x20 185x20 225x20 275x15 315x15 185x20
db lats 25x15/3
reverse pec deck ss 60x20ss 75x20ss 90x20ss (these where done with a hard 2 sec hold on the contraction and a very slow negative)
band rear delt pulls ss x10/3 done with a orange thin band
db lat swings 50x30 55x30 55x30 (you wouldnt think it but these are brutal and the pump in the lat delt head is insane for such a short range of motion)
ultra wide standing overhead press 45x20 95x10 115x10 135x10 (these are also stupid hard to do and very humbling to say the least)
Ultra Wide Overhead Presses - YouTube
done for the day

day 9 bestdrol. only added affect i am feeling today is a few random boners through the day out of nowhere. not a side effect for most of us but a positive one to note


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

today:

25 min treadmill am fasted cardio

chest/bis/abs
10 min treadmill warmup
rotator cuff work
banded hs incline 45x20 70x15 90x12 135x6ds 90x8 45x15 done with small red band
banded hs decline 70x20 115x10 100x10 90x10
single arm pec deck ss 90x10 120x10 150x10 (felt much stronger on these and could have gone heavier)
step up bench pushups ss x12 x9 x7
Stretch Pushups - YouTube
seated to standing db curls 25x10 (10)(1) 35x10(10)(1) 45x10(9)(1) first number is sitting second is standing and third is an iso contraction hold for 20 secs
bb preachers 60x20(1) 80x20(1) 100x15 (1) 120x14(1) second number is a static hold in the mid position of the contraction
machine crunches 30x10 40x10 50x10 60x10
cable rope crunches 40x10 50x10 60x10 70x10
done for the day

day 8 beastdrol. water retention is down quite a bit and the strength is still climbing even on low cals and doing cardio. so it is working very well


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

today:

no cardio/cardio day off

quads:
10 min step mill warmup
rumble roller work
seated leg curls 90x15 105x15 120x15 165x10 180x10 195x10 ds 2256ds 195x6ds 180x6ds 150x6 (the three work sets of 10s were done with a 1 sec pause in the stretch position)
squats 135x15 185x15 225x15 365x8 385x8 405x8 (these felt really good and felt really strong. should have started the work sets heavier)
hacks 180x12 ds 450x8ds 270x8ds 180x8 90x10 done feet together and low on the platform for tear drop work
sm split squats 135x 185x8/2
toe press 150x20 170x20 190x20 210x20
done for the day

day 8 beastdrol. ok day 2 zero carb day and i repped 405 for 8 atg and shouldve gone heavier. great strength boost and the stuff should be kicked in wide open.


meal lineup
meal 1
16oz tilipia
1 cup brocoli
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sourkraut
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

sunday:

no cardio/rest day:

day 7 bestdrol 3 caps


meal lineup
meal 1
16oz tilipia
1 cup brocoli
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sourkraut
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken

[guns01]

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

saturday:

cardio only day
20 min step mill am fasted.

day 6 bestdrol 3 caps and kicking ass loving it


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 cream of rice
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1 cup green vege
meal 6
16oz chicken