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Personal Journals discussion on hrdgain's fat be gone journal, within the Members Section; Thanks guys. alright so in addition to starting pct, I am also going to change up my program and diet ...


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Old 05-22-2006, 11:25 AM   #61
hrdgain81
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Thanks guys.

alright so in addition to starting pct, I am also going to change up my program and diet at this point.

New training:

I will continue to use full body workouts, but I'm switching to twice a week. This will allow me more time for martial arts (cardio) and more time to heal up. I will have two seperate workouts, but the premise will be the same. heavy compounds 3 sets of 3-5, acessory work will be 2 sets of 8-10.

I have the plan written out at home, Ill post it when i have a chance.

New diet:

Well not really new, just adjusted. since I am losing fat, I can start to drop my cals a little more. I will be looking to get around 190g of protien, 150-0g of carbs depending on the day, and fat will increase slightly to make up for some carb loss. again i'll post more specifics later, but i want to be careful not to drop those totals too low since my activity level will be going up.

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Old 05-22-2006, 03:43 PM   #62
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Here is my new layout.

Tues:
Squats
flat bench
wide grip pull ups
leg curls
shruggs
preacher curls
std calf raises
inv tri push downs

Thurs:
Deadlift
standing shlder press
leg extension
chins
bent over row
db side
seated calf
dips

All compounds will be 3 sets of 3-6, isolations will be 2 sets of 10-12, and bodywieght movements will be 2-3 sets to failure.

I will also substitue other movements as I see fit. If i'm not feeling flat bench i might throw in db or bd incline ... I'm crazy like that.

*my martial arts workout was awesome tonight, I felt like crap when I started but when i got going it was aparent my flexibility has improved drasticly in the last few weeks (thanks Eric). And my stamina is starting to improve also.

Last edited by hrdgain81; 05-23-2006 at 05:16 AM..
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Old 05-26-2006, 09:08 AM   #63
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as of this morning May 26th I'm back up to 219. I have been slightly lax on my diet for the last few days, I've missed a few meals here and there, but i'm still eating clean, and keeping my carbs under control.

I will contribute some of that added weight to the cee addition, I am definately holding a little more water then last week.

Strength was suprising this week. 255x3x5 on both bench and squat was too light, i pushed through it easily and will move up next week. deads were 275x3x5 was also a bit light, although i'm feeling it in my traps today.

I will assume that the weight loss will slow for the next few weeks since i've added the BCAA's, Cee, anagen, and dropped the E/C. But at this point i'm hoping for more of a recomp then anything else.
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Old 05-26-2006, 09:17 AM   #64
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Damn, I haven't stopped in here in a while..

That's a very good plan you got there pimp! IMO that's exactly what you should be doing (twice a week) since you're into all that cardio via martial arts. I'm looking forward to some updated pics of bb.net's current po' pimp

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Old 05-27-2006, 07:01 AM   #65
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Thats the plan bro. I wanna hit my goal, and get the new tats before I post up though. You'll get before and afters, so you can see how fat i was hahaha.

had a little ego boost yesterday. Went shopping for some new summer clothes (because the girl said it was that time). I picked out all the normal sizes, went and tried them on. Every dam thing i picked was far too big. It felt awesome.

Well its saterday, time for my carb up. Goin to hit up the original pancake house ... this place is no joke. I live for carb up days man.
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Old 05-30-2006, 06:16 PM   #66
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Default waxy maize starch

What do you think of adding maize starch to the PostWorkout drink instead of malto and dextrose.

Also how do you feel about intergrating HIT cardo with normal cardio. My week goes like this
mon-35 min
tues- HIT
wed-35 min
Thurs-HIT
Fri-35 min
and depending on sat its either one I am on my third week of HIT and am thinking of upping it to 3 times a week.

Last edited by dwazzy; 05-30-2006 at 06:19 PM.. Reason: ask another question
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Old 05-31-2006, 05:48 AM   #67
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Dwazzy, I am using waxy maize right now and I love it. I feel also feel it is a definate asset when cutting. The absorbtion rate will only benifit you post workout, and the chance for excess carbs to be stored is minimized over malto/dext.

your cardio looks fine, and yes you could switch up to hiit 3x and extended cardio 2x a week if you feel its nessisary for your goals.

I had a slight problem with the lower back while squating yesterday. I am gonna need to lay off the squats and hit up either smith squat, or hacks for a while, the lower back needs a rest.

Now that i've switched up my routine, my diet has to be re worked also. I will post it up as soon as I'm finished.
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Old 05-31-2006, 07:30 AM   #68
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Here is the new weekly macro break down.

monday (non lifting) 200p, 100c, 50f (1650 cals)

tuesday (lifting) 200p, 150c, 30f (1670 cals)

wed (non) 200p, 50c, 80f (1720 cals)

thurs (lifting) 200p, 150c, 30f (1670 cals)

friday (non) 200p, 30c, 80f (1720 cals)

sat (carb up) 200p, 500c, 20f (doesnt matter cals)

sund (non) 200p, 30c, 80f (1720 cals)


eating six meals a day in this manner

meal 1: cottage cheese, whole grain cereal
meal 2: 20g bcaa's, 1/4 cup almonds/cashews/peanuts
meal 3: turkey/tuna/salmon/chicken, veggies, whole grain carbs
meal 4: 20g bcaa's, 1/4 cup nuts, veggies
meal 5: post workout shake or repeat meal 3 w/o carbs
meal 6: chicken/tuna ect. veggies
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Old 05-31-2006, 08:16 AM   #69
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When you say BCAA's, what form are you talking, is it a liquid, because I take pills before I run, is that the best delivry system?
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Old 05-31-2006, 08:35 AM   #70
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Here is my bcaa shake:

2 scoops Xtend (7g bcaa,1g citruline, 1g glutamine)
13g bcaa powder
2g citruline malate
2g cee
2g alcar

pills are fine, but they are exspensive, and they make take a while to absorb.
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