Follow Along G's Run to the NA's

[guns01]

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

forgot to post:

am fasted cardio:

35min treadmill glutes/calves

[guns01]

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

today and tomorrows eating setup:

day 5 and 6 of the carb cycle.

600g protein
100g carbs
small addition of fats

meal 1:
16oz tilapia
1 cup oatmeal
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey

[guns01]

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

abs/quads:

10 min step mil warmup glute/calves
knee ups 6sets x15
cable crunches 40x20 50x15 60x15 70x15
leg extensions 60x30 75x30 90x30 120x20 135x20 150x20 165x20 these were done full reps for the given reps then equal numb of reps in the lower portion only. so each set is double the reps in the end
squats 135x30 185x25 225x20 275x12 ( i am injured right now and i dont want to re aggravate my lower back)
adductors ts 100x20ts 120x20ts 140x20ts 150x20ts
abductors ts 100x20ts 120x20ts 140x20ts 150x20ts
static holds 1min/4

[guns01]

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

am fasted cardio:

35 minutes treadmill glute/calve

[guns01]

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

today and tomorrow

day 3 and 4 of carb cycle:

600g protein
250g carbs
small addition of fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey

[guns01]

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

today and yesterdays meals
day 1 and 2 high carb 2d round of the cycle:

600g protein
500g carbs
residual fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
2cups oatmeal
meal 4
16oz bonesless skinless chicken breast
2 cups oatmeal
meal 5
16oz ground turkey
2 cups oatmeal
meal 6
16oz ground turkey

got a horrible head ache here and it wrecked me pretty bad. sob is still sore as hell too.

i know i am a crap load behind everyone following along but we will be back on this log 100% monday

[guns01]

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

sorry to everyone that is actually been following along. i will get it up to speed again tom. i havent missed any workouts or my am fasted cardio i have just been run down and super busy

[guns01]

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

day 7 and 8 of the carb cycle. this is what today and tomorrow looks like eating wise

600g protein
0g carbs
pretty large addition of fats

meal 1:
16oz tilapia
2 tbl spns coconut oil
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
2 tbl spns coconut oil
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

So you keep fats and carbs regular and just cycle carbs?

fats only change during zero days then it is moderate fat. the remainder of the cycle is residual fats from protein. carbs are cycled yes high med low and zero then repeat

[suprfast]

So you keep fats and carbs regular and just cycle carbs?

[guns01]

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

Thanks for the heads up. Giving me some good ideas.

well sir i appreciate it. go back through and you can see my entire transition i havent left anything out of this years run. i have done this for a damn long time and the steady carb, low carb, no carb high fat etc.... dont work well for me. when i combined approaches i learned and applied them to this current way i have did awesome. i rarely want to tear anyone to pieces while prepping now too so that is another plus nor do i feel like death to often

[suprfast]

yessir, 500,250,100 and 0. it is a much more comfortable process for me and the non plateau effect is an added benefit as well as never really feeling like you are on the verge of starving to death

Thanks for the heads up. Giving me some good ideas.

[guns01]

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

Like a boss.
Are you carb cycling

yessir, 500,250,100 and 0. it is a much more comfortable process for me and the non plateau effect is an added benefit as well as never really feeling like you are on the verge of starving to death

[suprfast]

Like a boss.
Are you carb cycling

[guns01]

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

Weekdays your daily macros look like and how much do you weigh?

i am in the upper 250s right now but if you scroll back it varies over an 8 day cycle. body never adjusts and the fat continues to come off with no plateau effect. the macs will be even lower the next 2 days but protein is always sitting at right around 600g for the duration