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I like the way you layed that out dave. I was officially 225 this morning, which i'm pretty happy with. I'm gonna reasses my marco breakdowns today and I'll post those too.

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can't wait.. oh and

what I meant by mass was muscle mass.
This is more for the new guys and gals that might not know what i'm talking about when I said mass.

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MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Ok guys, here is what I came up with for my weekly break down. I've also done the daily macro breakdowns, let me know if you have any suggestions that will make this more effective.

I'm starting this as if I was eating for a LBM of 210, because thats what i've been doing all along.

week 1: 210 lb macro P-210, F-126, C-158
week 2: 205 lb macro P-205, F-123, C-154 (I will have a"bulk" day on thanks)
week 3: 200 lb macro P-200, F-120, C-150
week 4: 195 lb macro P-195, F-117, C-146
week 5: 190 lb macro P-190, F-114, C-142
week 6: 190 lb macro P-190, F-114, C-142


I dont anticipate gaining any real muscle mass on this. But I will adjust along the way as Dave suggested. I will be including my pre/post workout shakes in my daily carb count, but I dont go crazy like alot of people because i tend to gain fat easily. usually around 30g each shake.

looks good to me. what I would do for the next "bulk" day is stick to the cleam bulk formula. I see that you have carbs. at .75 X that weight. make sure you use about 1.5 to 2 X that weight in grams of carbs, and other wise it looks good. let us know about the weekly progress. looking forward to it.

Dave, do you mean 1.5 to 2 x lbm for carbs on the bulk day? the reason i have such a small amount of carbs on regular days is I am very carb sensitive, i store them very easily.

yes, sorry about the confusion.:o

With all due respects to Designer Supps (whose Melt Point product looks awesome), you might want to rethink its use post workout.

It causes hypoglycemia, flat out, in those of us who are carb sensitive (insulin resistant). Yeah, yeah, I know its advocated for this purpose. My reaction to it was that it make me more tired and I failed to lose weight on it.

If you're wanting to improve insulin sensitivity response, why not just use MP? That's one of the products underplayed points, in my opinion...plus, as advertised, it not only causes release of stored fat and blocks reuptake, it promotes transport to mito and use as alternate energy source.

Plus, its a lipid balance regulator. I would couple it with Niacin, and cautious use of ALA (to avoid the same issues with unintentional overcontrol of blood sugar and hypoglycemia).

So what is the deal with the walking (other than to stretch and reoxygenate muscles in between workouts).

The only way I have ever been able to cut and maintain lean muscle mass is to keep calorie intake the same and increase energy out put...either by cardio or cardio like activitieis (like use of ass kicking PL exercises like complexes).

One thing that the cardio is very good for...offsetting accumulated low level stress (on top of daily stress) from lifting. By re-regulating breathing at the abdomen and shutting off tight shallow breathing from the solar plexus (absolutely ingrained response to chronic low level daily stress, worsening as you age).

Increase your oxygenation levels, decrease stress...increase BMR, just by breathing correctly - ahh, thats all the time, not just during cardio or lifting.

Good way to help kickstart losing weight and to reset resistant metabolism.

Ok trouble, so you want me to drop the GXR from the post workout, ok, but I am still left with a bottle of gxr, how do you think I should use it? or should i table it for another purpose? (early morning empty stomach cardio?)

The walking is my cardio, I will be increasing the time as i near jan. and I may even through in some Hiit tward the end, but i dont want to overdue it too soon. I tend to jump in full throtle with the cardio, and either i cant continue to do it, or my fat loss slows up because i get used to it. So i'm gonna ease into it for now.

Here are some observations over the last week:

I am a lazy fvk, i missed two cardio workouts, and one lifting day last week. I was home for thanksgiving, but that was no excuse to be lazy. I aparently put on 5lbs last week, that will undoubtedly be gone by tomorrow.

My leg strength continues to increase, they feel more solid everyday I lift them. I am using wieghts on hack squat i didnt think i would ever see six months ago.

My chest and tri's continue to lag, and hold me back. wieghted dips have gone from a favorite to dreaded. I cant seem to push through the 60lb dumbells for 4 sets of six. I think I may drop my wieght on all chest and tri excersizes, then slowly push them up again.

I have been depressed as shit the last few days. I guess its either from post holiday shit, or just being back from a weeks vacation. I feel no motivation, and I really had to kick my own ass to get to the gym yesterday. It will pass, but for now it sucks a fat one.