Complete Power Look Program - Howie424

[marine77]

I’d try one carb bolus. Multiple carb feedings are unnecessary and likely counterproductive in some regards.

[howie424]

That’s an interesting idea, I’ll consider trying something like that. I don’t see myself having one bolus, but probably localizing carbs to directly before and after training.

@marine77

Multiple carb feedings are unnecessary

Maybe.

@marine77

likely counterproductive in some regards.

But where do you get this from? I’d agree that there is a point of diminishing returns, but have never really heard this before.

[marine77]

Simply how we metabolize and utilize carbs … multiple feedings seem unnecessary and can be counterproductive as opposed to more targeted timing. Is still have better outcomes with fats. And I’ve tried all the carb protocols you can imagine

[howie424]

Micro Cycle 3/10: Deadlift Day 1/16/25

After waking 700am

• 1 Thermo tab
• 5g creatine
• 3 pints of water
• 2 large mugs of coffee

Pre-Workout on the way to the gym around 10am

• 1 C4 packet
• 1 Thermo tab
• 1 pint of water

Deadlift Session

Deadlift

• 135x10, 185x5
• 205/225/245 triples
• 265x1
• 285x5x5

Deadlift, 2" deficit

• 225x3x6

Bent over row, 2" deficit

• 135x3x6
• Set 3 felt the best. Stayed a little more upright and took a closer grip.
• I have honestly not been paying attention to if I’m actually going deeper by being on the 2" deficit. I think I am, but not by much.

Time

• Got started at about 10:10am.
• 1 hour 8 minutes

Notes

• Trained fasted. 5x5 work sets all felt great.
• Set 4 felt the best, similar to last week.
• All in all a good session, not too draining.
• Drinking a lot of water PWO before I get into some calories.

Post-Workout @ noon

• 1 quart of whole milk
• 5g creatine

Lunch @ 200

• 12 oz chicken thigh meat & skin
• 1 serving olive oil

Snack @ 430

• 1 quart of whole milk

Dinner @ 800

• 12 oz lean beef, bottom round
• 2 servings of cottage cheese

[howie424]

Micro Cycle 3/10: Rest Day 1/17/25

Slept good. Body feels great today.

Rise @ 530. Drank a C4 in a pint of water and went to work. Going to be going hard until about 1030pm today.

Breakfast @ 9

• 1 quart whole milk
• 5g creatine

Lunch

• 12 oz chicken thigh meat & skin
• 1 tbsp olive oil

Afternoon Snack

• 1 quart whole milk
• 5g creatine

Dinner

• 1 center cut bone-in pork chop
• 2 servings of cottage cheese
• 1 whole carrot boiled

[howie424]

Micro Cycle 3/10: Press Day 1/18/25

Feeling pretty stiff this morning! Up around 530.

After waking @ about 600

• 1 Thermo tab
• 1 pack of C4
• 1 quart of water

Pre Workout

• 2 Thermo tabs
• 1 pack of C4
• 1 quart of water

Training Session @ about 9am

Bodyweight

• Scale is inconsistent.
• With all my warm ups on, an average of three measurements came to 179.4#. (179.6, 179.6, 179)
• I realize this doesn’t matter that much, I just like collecting and measuring data because I’m a nerd.

Incline press

• 45x10, 95x5
• 115/135/155 triples
• 165x5x5
• 5 min rest periods on work sets
• Decided to go back to the lower angle because it ensures a much tighter set up. The way the rack is designed I cannot get a tight set up unless the bench is as low at is goes. Totally fine with that.

Incline press, 2-3s bottom pause, same bench

• 115x6
• 115x6
• 95x6
• Eccentric ends up being slightly slower than normal as well.

Incline press, high angle with DB’s

• 45x6 @ a slightly lower angle than last week
• 55x6 back at a higher angle
• 55x4, RP 45x2
• Still messing with angles on these to see what feels the best.

Time: 1:06

Training Notes

• Was fasted and hungry going in, but had a strong focused session.
• Didn’t have a really tough rep until rep 25 of 5x5. The last 2-3 sets were hard, but I had to dig deep for that last one.
• Utilized band pulls and unloaded EZ bar rows to the chest between sets. 5-6 reps here and there.
• DB presses were meh. I think they would have felt better had I gone lighter, was pretty toasted.
• Did end up weighing myself again without as much of my warm ups on (and after a good sweat) to see what the scale would read and I was around 177. Usually the scale says this with all the warm ups. OMG you guys I’m getting so huyge.
• Why is this interesting? The last two days I have cut grains and potatoes from my diet and have only gotten around 100g of carbs from dairy. Usually that change would coincide with weight loss for me.
• Also interesting that I had a strong session with plenty of stable energy, despite my last meal being 12 hours prior and consisting of only about 20g of basically trace carbohydrates.

Post Workout

• 1quart whole milk
• 5g creatine

Lunch

• 15 oz chicken thigh meat
• 1 tbsp olive oil

Snack

• 1 quart whole milk
• 5g creatine

Dinner

• 12 oz of 90/10 ground beef
• 2 servings of cottage cheese

Nutrition Notes

• Third day of no rice, potatoes, or fruit.
• Second day no coffee. Even though I’ve had 400mg of caffeine today, I am NO WHERE as irritable & anxious as I am after that second mug of coffee.

[howie424]

Micro Cycle 3/10: Rest Day 1/19/25

Awake @ 530

1 hour after waking

• 1 quart of water
• 1 C4
• 1 Thermo tab

Breakfast @ 900

• 1 quart of whole milk
• 5g creatine

Lunch

• about a pound of chicken thigh meat & skin (1 pound cooked)
• 1 tbsp olive oil

Snack

• 1 quart of whole milk
• 5g creatine

Dinner

• 12 oz beef stew meat
• 2 servings of cottage cheese
• some steamed carrots & zucchini

Bed early tonight, around 930.

[howie424]

Micro Cycle 4/10: Squat Day 1/20/25

After waking 1 hour

• 1 C4 energy
• 1 Thermo tab
• 1 quart of water

Breakfast 2.5 hours Pre WO

• 1 PB FiNIBAR
• 1 pint of water

Pre-Workout

• 1-1/4 servings Surge (69 grams)
• Started sipping about 15 min pre warm ups

Training Session

Bodyweight

• 178 somethin

Zercher Squat

• 45x10, 95x5
• 115/135/155 triples
• 175x1
• 185x5x6
• Sets 1-4: Took a slightly wider stance than normal.
• Set 5: Brought stance back in and felt much more stable.
• Powered through everything.

Zercher Squat w 2s bottom pause

• 155x6
• 135x6

Zercher Squat, Bulgarian

• 65x6
• 65x6

Time

• 1 hour on the dot

Notes

• Having some right forearm pain in what I believe is the brachioradialis (what am I, some kind of anatomy-ologist?). I think my elbows got a little wide on a few sets causing the bar to sit wrong.
• Could have had better tension in the upper body and grip today.
• Next week I’ll switch to a clasp-grip for a grip that creates more tension and is more symmetrical.
• Overall: Strong workout, blasted through the work sets; granted that 185 is a light squat by most standards.
• Good mechanics.
• Expected to need extended rest periods today (upwards of 5 minutes) but they averaged around 3 min.
• Have been creeping the volume up to match the parameters of the written program.

Post-Workout Meal

• 1 pound of chicken thigh & skin
• 1 tbsp olive oil

Snack

• 1 quart of whole milk
• 5g creatine

Dinner

• 1 pork chop
• 2 servings of cottage cheese
• steamed carrots

[howie424]

Micro Cycle 4/10: Dip Day 1/21/25

Wake: 530am

• I am astounded by how much better my sleep has become since reducing carbs at dinner.
• 1 quart of water

One hour after waking: 630am

• 1 C4 energy
• 1 Thermo tab
• 1 pint of water

Breakfast: 730am

• 1 Chocolate FiNIBAR
• 1 cup or so of water. I don’t like a lot here, enough to wash it down but too much and I feel bloated. These small bars will fill you up for a bit.

Pre / Intra WO: 945am

• 3/4 serving of Surge (41g)
• Start sipping about 15 min pre warm up and finished right after my last set of Primary exercise. May start drinking this sooner in the future though, 20-25 min pre warm up.

Training Session: 1000am

Dip

• BW x10, 10x5
• 20/30/40 triples
• 50x5x6
• This was actual 80%, but after three weeks of going too heavy they were tough. Knocked em out though.

Dip, 2s bottom pause

• BW x6
• BW x4, RP +2
• Dips damn near need a deload already. Hopefully next weeks sizable volume reduction on main sets will help with that.

Floor press, DB

• 40x6
• 40x6 w black Fat Gripz
• These felt great on my right forearm/bicep and stimulated my chest and tricep nicely. Going to keep these moving into Phase 2.

Time

• 53:30

Notes

• Completion of Phase 1 on Zerchers and Dips.
• Strong ending for Dips, even considering I way overshot my poundage in cycles 1-3 and came in to cycle 4 pretty weak.
• Accessory movements seem to peak out quicker for Upper Body than for Lower Body and may need rotated more frequently. Will keep an eye on it in Phase 2.

Post WO: 1200pm

• 1 pound of chicken meat & skin
• 1 tbsp olive oil

Snack: 400pm

• 1 quart of whole milk
• 5g creatine

Dinner: 700pm

• 1 center cut bone-in pork chop
• whatever is left in this tub of cottage cheese, around 2 servings

Bed: 1100pm

Other Notes

• Working like a mad-man afternoon & evening.

[howie424]

Micro Cycle 4/10: Rest Day 1/22/25

Rise @ 700

• Woke up to a throbbing headache and feeling kind of shaky. Due to sleeping past my normal wake up time I guess, but I wish I knew the mechanism for it.
• 1 packet of C4 and 1000mg acetaminophen to try and tame it early. Electrolytes and water as well. I’ll take another dose of caffeine & acetaminophen in about an hour if it doesn’t subside.

Breakfast @ 930

• 1 quart of whole milk
• 5g creatine

Lunch @ 1230

• 2 chicken thighs, 8 ounces of meat & skin cooked
• 1 tbsp butter

Snack @ 430

• 1 quart of whole milk
• 5g creatine

Dinner @ 730

• 2 chicken thighs
• 1 tbsp butter

[howie424]

Micro Cycle 4/10: Deadlift Day 1/23/25

Rise: 530

Pre Breakfast: 630

• 1 packet of C4
• 1 Thermo tab

Breakfast: 800

• 1 Peanut Butter FiNIBAR

Pre / Intra WO: 945

• 1.25 servings Surge (69g)

Training Session: 1000

Deadlift

• 135x10, 185x5
• 205/225/245 triples
• 265x1
• 285x5x6

Deadlift, 2" deficit

• 245x6
• 245x6

Bent over row

• 155x6
• 135x6

Time

• 59:15

Notes

• Kind of a meh session. Didn’t feel particularly strong until my first set of deficit deads.
• Form wasn’t as tight as I like it to be. Seems like I’m leaning a little bit; perhaps compensating for weaker grip on the right side today. Just not feeling structurally sound.
• Going to continue messing around with Finibar & Surge protocols, but I felt kind of sluggish today while warming up. Wonder if it has anything to do with carbohydrates pre-workout, this was a suspicion I had while previously using SWF.
• May start sipping Surge after my Primary work sets, instead of sipping it pre workout, and finishing it Post WO, like the old Surge Recovery protocol (I miss that stuff).
• I deadlift better fasted with a lot of caffeine and electrolyte tablets. Still going to have a FB an hour or so pre.

Post WO: 1130am

• 1 pound or more of chicken meat & skin (3 pretty big bone-in thighs)

Quite sleepy ~ 200pm.

Snack: 430

• 1 quart of whole milk
• 5g creatine

Youth Wrestling Practice: 600pm

Dinner: 800pm ish

• 12 oz 90/10 ground beef
• 2 servings of cottage cheese

[howie424]

Micro Cycle 4/10: Rest Day 1/24/25

Wake: 530am

After Waking: 600am & again @ 8

• 1 C4
• 1 Thermo

Breakfast: 900

• 1 quart whole milk
• 5g creatine

Lunch: 1200

• 3 chicken thighs, bone-in
• 1 tbsp olive oil

Posterior chain is sore in all the right places, from my neck to my heels. Good feeling.

Snack: 400

• 1 quart whole milk
• 5g creatine

Dinner: 730

• 12 oz lean steak, round eye
• 2 servings cottage cheese
• 1 whole carrot steamed

[howie424]

Micro Cycle 4/10: Press Day 1/25/25

Wake: 530am

After waking: 600am

• 1 C4
• 1 Thermo tab
• 1 quart of water

Before Breakfast: 800am

• 1 Thermo tab
• water to thirst

Breakfast: 915am

• 1 chocolate FiNIBAR

Pre-Workout: 945am

• 3/4 serving of Surge (41g)
• 1 C4
• 16 oz water
• Drank 1/2 of this concoction, sipping the rest throughout warm up & work sets

Training Session: 1000am

Incline press

• 45x10, 95x5
• 115/125/135/145 triples
• 155x1
• 165x5x6
• Set 4 & 5: Only got 5 reps. Did a final double to make up for it.

Incline press, same setting, DB’s

• 55x6
• 55x6
• Felt good.

Pushups w chains, feet elevated

• Set 1: some chain left on the ground at the top.
• Set 2: had chains adjusted where they slightly came all the way off the ground.
• These felt great and did wonders for my shoulders. I’m either going to continue these as Accessory or do them as warm-ups.
• Each chain weighs 40 pounds.

Time

• Lost track of the time. Somewhere around an hour, give or take a few minutes.

Notes

• Had trouble setting my right shoulder today.
• May use elevated foot push ups with chains as a warm up. My shoulders felt golden after these; or I’ll continue them as Accessory and accumulate some volume with them.
• Only weighed about 175 today. Here comes that stark weight drop off with reducing carbohydrates, even though I’m in a caloric surplus (or maybe I’m not making correct calculations).
• This concludes Phase I of this program. I am going to take 2 days off, and resume training with 3 sessions per week instead of 4. The final 6 Cycles of the program will then take me 8 weeks.
• I may consider adding in a session consisting of weighted drags, power walking as taught by Louie Simmons in the Westside system.

Lunch: 1230pm

• 3 bone-in chicken thighs
• 1 tbsp olive oil

Snack: 430pm

• 1 quart of whole milk
• 5g creatine

Dinner: 800pm

• 12 oz beef stew meat & a few ounces of steak
• 1 tbsp butter
• 2 servings of cottage cheese
• stir fry veggies

By the way, welcome bro! @throwawayfitness

[howie424]

Micro Cycle 4/10: Rest Day 1/26/25

After waking

• 2 C4 packets, 2 Thermotabs, and a lot of water throughout the morning

Breakfast

• 1 quart whole milk
• 5g creatine

Lunch

• 3 chicken thighs
• going to test some rice today, 2 servings
• some stir fry veggies

Snack

• 1 quart whole milk
• 5g creatine

Dinner

• 12 oz ground beef 90/10
• 1 tbsp of butter for some extra fat
• 2 servings cottage cheese
• some stir fry veggies

I may train tomorrow. I was going to drop the frequency to 3x per week + a weight drag session to recover/maintain some mechanics, but I may go every-other-day without the GPP. We will see what tomorrow brings.

[howie424]

Micro Cycle 5/10: Squat Day 1/27/25

After Waking + 1 hour: 630am

• 1 pack of C4
• 2 Thermo tabs
• about 3 cups of water

Breakfast: 900am

• 2 FiNIBARs

Pre / Intra WO: 945am start, finish by end of Primary work sets

• 1.25 Surge (69g)
• 1 pack of C4

Training Session: 1000am

Donkey calves

• BW x15

Lying leg curl

• 20x10-12

Zercher Squat

• 45x10
• 135/145/155/165/175 triples ramp
• 185 feeler
• 195x3x3
• Good strong reps.
• Using a clasp grip (fingers interlocked) instead of a Gable or hook grip (was supinating both hands but hooking one behind the other, over the thumb; sort of like a Gable grip, but one hand behind). Elbows are closer together on the bar and tight on the body.

Zercher Squat, 1-1/2 reps @ bottom

• 115x4x6
• These were fun.

Zercher Squat, 1/2 reps @ top, chains added

• 135x6
• 155x6
• 135x6
• 155x6
• I really want to load these heavy but arms are pretty beat at this point. Once I get into doing sets of 4 I want to push for 2 plates.

*1 hour 3 minutes

Seated cable rows, parallel V bar

• 80x3x8

Thick BB curl

• 65x6
• 45x8

Thick Ez bar reverse curl

• 8 reps w/ 10# plate on each side

Notes

• Time: 1:18 + 2-3 minutes stretching & hanging
• Bodyweight: 176
• Good session. Right shoulder bugging me a bit. Overall felt pretty strong.
• 2-3 minute rest periods, sub-1 minute rest periods during bonus work.
• Will consolidate all of the bonus work into Chin-ups next week.
• Did 100 reps of various band pull-a-parts and 25 X-walks each direction before I hopped in the shower at home.
• Slept hard last night, but pretty tired after all this.

Lunch: 1230pm

• 4 bone-in chicken thighs w/ a serving of olive oil
• stir fry veggies in the skillet w/ some bacon grease

Really tired today.
Laid down and rested for about 30 min.

Snack: 430pm

• 1 quart of whole milk
• 5g creatine

Felt a lot better all afternoon and evening, as far as being tired goes. Took a hot soak w/ 2 cups of Epsom salt.

Dinner: 800pm

• 1 pound of 90/10 ground beef w/ a serving of butter
• 2 servings of cottage cheese
• handful of stir fry veggies cooked in lard

Bed: 1030pm

[howie424]

Micro Cycle 5/10: Rest Day 1/28/25

Upon Waking + 1 hour: 630am

• 1 C4
• 1 Thermo tabs
• quart of water

Breakfast: 900am

• 1 quart of whole milk
• 5g creatine

Lunch: 100pm

• 4 chicken thighs on the bone w/ 1 serving of olive oil
• Shoulders feeling really good from all the pull-a-parts yesterday.

Snack: 500pm

• 1 quart of whole milk
• 5g creatine

Youth Wrestling Practice: 600pm

• Focusing on duck walks, fireman’s carry, half nelson, and most of all having a great time knocking heads with the other kids. Drilling is only so effective when it’s on your fully grown human father and you’re only 3 feet tall.
• Been watching and practicing a lot of sumo style wrestling at home lately, so it’ll be funny to see if he carries that over.

Been really hungry and thirsty today. May consider adding another meal early AM. Been trying to push for more meat at Lunch & Dinner but it’s too much for comfort. I must be underestimating my caloric intake or what my maintenance calories are.

Weighed in at 175 using the wrestling room scale.

Dinner: 830pm

• 12 oz of round eye
• 1 tbsp butter
• 2 servings of cottage cheese
• stir fry veggies

[howie424]

Micro Cycle 5/10: Dip Day 1/29/25

Woke up about an hour early today, around 430am. Had been sleeping for quite a while with a head and neck ache. Usually don’t have any caffeine for an hour after waking (around 630 every morning) but went straight for a C4 packet, 1000mg acetaminophen and 1 Thermotab to try and knock this thing out. I do love 430am though folks.

Repeat of the C4 / acetaminophen / electrolyte around 630am. Headache is gone and feeling a lot better and more relaxed.

Breakfast: 900am

• 2 FiNIBARs, one each flavor. Tried smashing them together last time but did not get the flavor I was hoping for, lol. The chocolate flavor over-rides the peanut butter instead of complimenting it. Peanut butter will always and forever be my favorite.

Pre / Intra Workout: 945am

• 1 C4
• 3/4 serving Surge (41g)
• This protocol worked nice last session. I expected issue with FB being so filling and the liquid coming only 30 minutes later but I had none. No sloshing. Felt better than I would if I consumed Surge on a straight empty stomach. We will see if its replicable today.
• Orange C4 and lemon Surge, very interesting flavor mixed together.

Training Session: 1000am

Powell raise

• 10x3x8

Shoulder external rotation, single arm seated (Poliquin)

• 10x1x6

Dip

• BW x10
• 15/25/35/45 triples ramp
• 55 feeler
• 65x3x3

Dip, bottoms up from low box

• 45x6
• 45x6
• 70x6
• 45x6
• These are a lot of fun.

Floor press, thick DB’s

• 55x2x6
• 45x2x6
• Going to drop these out for Top 1/2 Dips next Cycle.

Bent over row, mini band

• 3x15
• Elbows wide, just focusing on moving the scapula around the ribcage

Notes

• Time: 58:30 main work
• Bodyweight: somewhere between 173-175?
• Got home and finished band pulls, 100 total reps including the above rows.
• Kiddo got some good pull up reps in, as well as some “Atlas stone” lifting with the medicine balls.

Lunch: 1230pm

• 1 package of Member’s Mark chicken thighs
• Four packages come together, with a total weight of about 5 pounds, so each smaller package comes to 1.25 pounds raw including the bone. Have tried eating a full package + an extra thigh but it’s a little too much for comfort, so I’ll back off.
• about a serving and a half of rice
• stir fry veggies

Working on setting up double leg takedowns with kiddo, and continuing to refine the fireman’s carry.

Power Nap: 200pm

• 15 min power nap while putting the little guy down, felt like I slept for 8 hours, no kidding.
• Very thirsty lately.

Snack: 430pm

• 1 quart of whole milk
• 5g creatine

Dinner: 730pm

• 12 oz round eye
• 2 servings of cottage cheese

@FlatsFarmer, what’s up brother. Welcome.

[howie424]

Micro Cycle 5/10: Rest Day 1/30/25

Wake up time + 1 hour: 600am

• 1 packet of C4

Breakfast: 900am

• 1 quart whole milk
• 5g creatine

Lunch: 1230pm

• 3 bone-in chicken thighs
• 2 servings of rice
• steamed veggies

Snack: 430pm

• 1 quart whole milk
• 5g creatine

Youth Wrestling Practice

• Couple hours of scrapping with the pee wees.

Dinner: 830pm

• 12 oz 90/10 ground beef
• 2 servings cottage cheese
• steamed veggies w/ butter

[howie424]

Micro Cycle 5/10: Deadlift Day 1/31/25

Good sleep. Up before alarm. Still think it’s crazy how much better I sleep after removing carbohydrates before bed and upping the protein.

Weighed 176 at the gym last night.

Fun wrestling practice. Only had 2 pee wees last night, including mine. We worked on sprawling, half nelsons and double leg takedowns. Tried some new drills. Even for a 5 and a 3 year old they drill awesome, but trying to get them to stay low during a live bout is difficult.

I see even with the 10 year old’s they want to start hugging as soon as the bout begins, instead of changing levels, working angles, etc. So this is even more difficult for pee wees to understand. However, I have some fun ideas that I think they will like. Believe me, my son will have many of these wrinkles ironed out of him by the time he turns four.

I’m also privy to the fact that keeping his primary training partner well sharpened will be valuable for many years to come.

Wake up time + 1 hour: 530am

• 1 packet of C4
• 2 Thermotabs

Breakfast: 600am

• 2 servings cottage cheese
• 2 servings oatmeal
• 20g honey
• 5g creatine
• Going to adjust my nutrition to loading carbohydrates heavy in the morning.
• For roughly ten years now, a major tenant of my nutrition has been to have very little carbohydrates until noon-time, in many cases until dinner. The only exception has been during periods when I consume milk. It’s been beef or pork w/ eggs or nuts for many years.
• But with recently removing carbohydrates from dinner and seeing the huge improvements in my sleep quality, I want to see what happens, if anything, with this arrangement. I’m already seeing training improvements with 2 FiNIBARs (after being fasted since dinner) but will try loading some carbs even before that.

Snack: 900am

• 2 peanut butter FiNIBARs

Pre / Intra Workout: 945am

• 1.25 servings Surge (69g)
• 1 C4

Training Session: 1000am

Powell raise

• 10x3x8

Seated external rotation

• 10x2x8

Deadlift, mix grip

• 135x10
• 185/205/225/245/265 triples
• 285 feeler
• 305x3x3
• Easy.

Deadlift, sumo from 2" deficit

• 255x4x6
• Did not care for these so I’m going back to pulling from a deficit with a regular stance.

Deadlift, from rack below the knees, straps

• 315x4x6

Chin-ups

• BW x4x6
• Damn near cracking my sternum on the bar first 3 reps of each set. These went up easy. Better add a little weight.

Notes

• Time: 1 hour 20 minutes
• Bodyweight: 175 pounds
• Really good session.
• I really love pulling from a deficit but Sumo stance is not for me.
• Didn’t seem to be running out of gas anytime soon at the 80 minute mark.

Lunch: 1230pm

• 3 bone-in chicken thighs
• 15 mL extra virgin olive oil

Dinner

• 18 oz 90/10 ground beef
• 2 servings cottage cheese

[howie424]

Micro Cycle 5/10: Rest Day 2/1/25

Slept damn good last night. Commenting again to say I am still really impressed that removing carbohydrates from dinner has improved my sleep. I have had trouble sleeping my entire life and I’ve slept great every night since dropping carbs and increasing protein just at dinner specifically (there are some trace carbs from cottage cheese and veggies, but I’m talking concentrated starches/sugars like rice & potatoes). I am not waking to pee either.

Waking + 30 min: 530

• 1 C4
• 1 Thermo tab

Breakfast: 600am

• 2 servings cottage cheese
• 2 servings oatmeal
• 20g honey
• 5g creatine

Note on Creatine: When I started this program I was doing 10g of creatine per day, and after about 4 weeks started alternating 5g / 10g per day. Here in Cycle 5 I’m going to 5g per day.

Snack: 900am

• 1 quart 2% milk

Lunch: 100pm

• 4 bone-in chicken thighs, boiled
• 15 mL extra virgin olive oil

Snack: 445pm

• 1 quart of 2% milk

Dinner: 810pm

• 12 oz bottom round steak
• 2 servings cottage cheese
• 1 tbsp butter
• 1 serving each of steamed carrot & zuchinni