Fuerza Quest: UNLIMITED POWWWAAAAAAA

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AM Stats:
92.95kg (cut PR)
91.5cm Waist
93.6kg 7 Day Average (cut PR)
-0.9kg 7 Day Change in 7 Day Average

YEA BABY FINALLY SUB 93KG!!! Barely but good enough. I would like to be low 92s and smaller waist when the carb up starts but doubftul too much more progress can be made.

Workout #1: Legs
Machine Leg Press (Warmup 5x20)
Walking Lunges
Split Squat
RDL
Quad X
Lying Ham Curl
Bike Crunch supaset Double Crunch
Oblique Dum Raise supaset Vacuum

This was actually a really good maintenance leg workout. The whole goal was to select a unilateral movement for legs for PLing assistance. Pretty sure it will be walking lunges. And that is my new Ab routine.

Workout #2: Cardio
Walked Around Mall for 2+ hours.
Then on the way home my car broke down and I had to push it through an intersection and walk home so another 15 minutes of cardio!!!

I am more happy about the forced extra cardio than I am annoyed that my car broke. I actually dont care about the car at all LOL. Probably just over heated anyways. I will figure it out later when I go back to get my gym stuff…that I care way more about than the car.

Closing Time: Ok this is my depletion diet for today thru Tuesday. I carb up Wednesday for photos on Thursday and then BF% Test on Friday. You are probably thinking that is a lot of carbs to be a depletion diet and to that I say SHUT YOUR MOUTH!!! LOL thats like the minimum carbs I need to survive and I am more worried about losing maybe another half % BF than being full as possible etc.

and this is the game plan. For photos I will want to be dry but for the BF% test you want to be normal or it will skew the results.

I am going to do video check in every morning but wont post them until after. I will try not to look at them until after to be honest. I think it will be cool to see how my physique changes from day to day. Also we will see how that lighting comes around.

Wednesday Workout is an easy pump workout. Mostly delts and Arms. Thurday there is no training for the BF% Test.

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I have started saving delivery numbers for fast food places LOL. Luckily my spanish is shit so the shame of asking my family members to order for me will keep my frequency in check. (Not the spanish shame, the fast food shame.)

AM Stats:
93.35kg
91cm Waist
93.5kg 7 Day Average (cut PR)
-0.7kg 7 Day Change in 7 Day Average

Pretty pissed about that weight tbh. Forced extra cardio and I didnt eat anything extra??? The waist makes up for it though. I can feel the potatoes eating away at my visceral fat and shrinking my waist. Not really a joke, its what it feels like. That could be the halo eating my internal organs though too. As long as the waist shrinks I’m cool with it. LOL (but seriously this feeling happens every time I go on a potato blast)

DIET: Cut out all fun stuff No more sauces or diet sodas etc. I also switched out the 2nd meal of oats for potatoes because I cant do math (i was rationing the groceries so I didnt have to go shopping again but like I said, can not do math). I just have to survive today and tomorrow then it is carb city baby! CARB FKN CITY!!! Like New York, but way better. Because Carbs.

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Workout#1: Back
Brutal shit workout

The actual reps weren’t that bad. Getting from exercise to exercise was brutal.

Workout #2: Cardio
28 minutes walking around neighborhood. This wasn’t that bad. I might cardio 1st next mega cut.

Its 540pm, headed to bed. I would sleep until Wednesday but I have to go grocery shopping tomorrow so I have frosted flakes then so yea.

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AM Stats:
92.8kg (Cut PR)
91cm Waist
93.5kg 7 Day Average
-0.6kg 7 Day Change in 7 Day Average

Looked the best I have all prep this morning. POTATO BLAST BABY!!! Seriously I am back on team fk calories they aint shit LOL. Honestly I think cutting out the sauces and other stuff played a big roll but they were all super low calorie (or zero calorie). Hopefully it is just water etc from them. In the offseason I am going to play around with 0 calorie sauces etc and potato blasts to see how my weight/physique reacts. But for today, 1 last day of this food then I get to carb up!!!

TDEE has dropped significantly. Weight loss has slowed way down. THIS is when I should have been adding in Clen…and be 8 weeks out.

I am dropping my cardio today. I will eat most of my meals before going to the gym later in the day to hopefully get a better workout than the last couple. ZOMG in 24 hours I will be eating Frosted Flakes. And in 48 hours I will be a normal egg breakfast…feeling like oats but we might get crazy and go with an omelet.

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Boobies
Dips…3 (delt)
Pec Dec
Dum Incline
Bike Crunch supaset Double Crunch
Tricep Machine

at this point I am just surviving but my vascularity is looking sick post workout. Quads separated a bit this morning too as they calm down from Sunday. Very happy with how I am coming together.

I think the biggest thing I need to accept in my future in BBing is to trust the Broscience, not even joking.

OK, 2 meals to go. A total of 2 chicken breasts, 3 potatoes, then I can sleep until it is FROSTED FLAKE TIME BABY!!! DAMN LETS FKN GOOOOO!!!

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AM Stats:
92.345kg (Cut PR)
91cm Waist
93.3kg 7 Day Average (Cut PR)
-0.7kg 7 Day Change in 7 Day Average

Ok we finished the cut really strong.

CARBIN UP BABY!!! Mildly bloated but things are hardening up real awesome like. I am probably going to go over my calories by a lot though.Its 1pm and I am about to eat my 2nd to last meal and I am already over.

Upper Pump
Tri Rope X
Unilateral Tri Machine
Rev EZ Tri X
Rev Drag EZ Curl
Bicexual Curls
Rev Pec Dec
Pec Dec
Lateral Raise

My bicep veins were growing as I was training. It was sick. This offseason is gonna be insane. I honestly dont really want to PL right now. I feel like I will just because that is who I am. I mean it isnt but I feel obligated to push it as I worked so hard to gain that strength to let it wash away. I also feel like I will be happier BBing. Easier on the body and mind (except the cutting but perma bulk obv). I would feel better about having fun at night because muscles are easier to recover than strength lost.

Speaking of BBing: I was doing a bit of math and this gets crazy.

Ok so 2 tables. So the general accepted numbers are that you gain 1kg of fat per 1kg of lean mass and when you lose weight 30% is lean mass and 70% is fat. In the upper table we assume those variables. The top row is adjustable variables and the bottom row is the numbers. So to gain 10kg it would take 10 Weeks (assume we gain and lose 1kg every week for simplicity). When we go to cut it would take 14.3 weeks to lose the fat that we gained leaving us with a grand total 2.9kg of lean mass gained. The total process would take 24.3 weeks.

NOW in the 2nd table we fudge the variables a little bit, maybe are a noob, you cut slower, gain leaner, are more gifted genetically or ran tren for the entire duration. With 80-20 variables we managed to keep 7.5kg of lean mass in 15 weeks. MUCH better. Also probably not possible. Unless you are natty and close to your genetic limit I dont think it is as dire as the top table but still it makes a very compelling argument for long bulks and recomps or sloppier bulks and growing into that weight.

Yea, I am a little into BBing right now. I have my programs ready to attack weaknesses and my 52 week Olympia bulk and cut cycle all mapped out. I will go back to PLing for a while to see if my love is rekindled but I will be doing a ton of BBing work. The BBing is hella fun right now and it will make me a better PLer.

[The_Myth]

Potato blast, 'splain please.

Seems counterintuitive, you know, carbs and all.

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@The_Myth

Potato blast

Its just how i call eating potatoes as my almost sole carb source. I usually have oats and eggs for breakfast then potato and chicken the rest of the day. When it gets more extreme breakfast is replaced with another potato chicken meal.

For whatever reason I have never made cut gainz better than with these “potato blasts”. Even when calories and and food cleanliness is matched. Energy levels usually better, waist comes in faster, and usually fuller. The issue is I can barely stand potatoes right now LOL I am hoping I can replicate the results with low rice and beans.

If I were trying to get super depleted I would go with beef and spinach or some lean meat and a green veg but as I am probably not that lean anyways I just wanted to maximize the last few days in the cut…where all things considered I made the best progress all cut.

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AM Stats:
92.9kg
90.5cm Waist (Cut PR)
93.1kg 7 Day Average (Cut PR)
-0.9kg 7 Day Change in 7 Day Average

Ok finished cut real strong and the Carb up I am happy with. I was more worried about spilling over than being flat…mission accomplished LOL. I am pretty sure I will look my best either tomorrow (today I am stil eating clean but another day of carbs and water plus some broth) or Saturday (friday night it Buffalo Wild Wings and Basketball baby!!!).

The Carb Up: I have no idea how I only gained 0.55kg from yesterday and my waist came in so super awesome. I ate 4200+ calories, 800 carbs and 6.5 Liters of plain water then another 2 Liters in Shakes and Gatorade. I went with my normal amount of salt lite, today I am adding broth which should maybe get some more water in me. I will see how I look tomorrow but in the future I will go higher salt-lite, maybe even broth. Next step would be fats or the old burger and fries method.

The Photos:

I definitely looked the best I have on this day, I just need to drop another 5% body fat (next cut). In past cuts my Lats have been better (probably bigger but def feathering starting) which I attribute to Yates Rows. My Xmas tree was better too which I also attribute to Yates Rows and leanness. Other than that everything else is better this cut.

Tomorrow: BF% Test I am really looking forward to seeing how accurate my own guesses were. Obv tests are not 100% accurate but it will ball park it for me which is good enough. In the offseason I will be using Navy as a way to keep my BF in check.

Lessons Learned: Tomorrow after the BF results and I evaluate everything I will put everything I think I did right and wrong in here for future reference and hopefully to help others. Also what things I would do differently.

OK, Wifey time…

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I am pretty sure I will look my best either tomorrow

LOL NOPE, def spilled over. And I may not have cravings but I feel obligated to eat everything I couldnt which is just as bad ugh. In the end I am just chalking today up to a complete shit show and I will get back on a strict diet tomorrow…so probably cutting again by Tuesday.

Todays Meals So Far:
Protein Shake + Peanut Butter (natty verified PB, just peanuts and salt)
100g Rice, 90g Cheddar, 3 Eggs, Spinach, Mushroom, Garlic, Corn
2 Mini Donuts, Sugar nut Cookie and a Cream Cheese Turnover
Deadlift Workout in between fat camp episodes
400g Frosted Flakes + Liter of Milk

We are at 3200 cals and I am going to Buffalo Wild Wings where at minimum another 2000 will be eaten. Bulkers Anonymous and Summer Bulk Every year Crews would be proud.

OK BF results will be here next Thursday but until then Everything I screwed up, and the couple of things I got right.

Things I got right:
-I learned a LOT, not sure what else I can ask of myself but not repeat the same mistakes, make new ones!!!
-I lost 10kg, 13cm on my waist (conservative estimate) over ~12 Weeks which is close to ideal.
-Pretty sure I was pretty close to right when I thought I needed to be ~86cm waist and 88kg to be as lean as I wanted to be (7% or less).
-My arms measured 44cm (right) and 43cm (left) to start the cut. They both measured 44cm after the cut. Both measurements AM cold no carbs etc.

Everything I Screwed Up: a lot of these will over lap
-#1 and this is a biggie, COMMITMENT! I had one foot still in the PLing realm which held me back.
-Crash and Rebounded the diet the whole way which had to have maximized lean mass loss and insanity levels. Part of the issue was freaking out because I was losing so fast I thought for sure it was pure strength and muscle being lost.
-Diet: track calories not food amounts. Food amounts would be more effective but assumes I am a robot where calories allows for variety which helps sanity, immensely.
-Training: I should have done about 4 weeks of BBing training and a mini bulk/recomp to get into the BBer frame of mind, build some workload capacity and some muscles.
-Drugs: I went to everything way too early (too fat). Now I may have estimated where I needed to be correctly and even though I didnt have a time line mapped out (I will next time) if I hadnt had the freak outs I think I would have gotten there in the time allotted.

The Next Cut:
Pure BBing Training will start with at least 8 Week Lean Bulk (keeping waist under certain size), 2-8 Weeks to maintain new weight then 4-8 Week Cut blocks with cut breaks until I get to 12 Weeks out (90cm waist which should be right around 10% BF). THEN I bring in the big guns drug wise.
And Diet will be calories with some go to’s when needed. Hopefully I can find some solid options that give similar results to the Potato Blast that dont have potatoes in them.

OK Meal prep before Wild Wings!!!

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AM WAIST 94.5cm AAAAGGGHHHHH LOl not that mad about it, it was still a food baby from the night before. Today Diet wise is much better than yesterday but that isnt saying much. Weight was 95.75kg which is where I expected to rebound to. I am transitioning to less and less and cleaner and cleaner. Tomorrow I expect to be back on 3k cals and structured.

Friday Deads + Ass
Power Cleans + Couple Front Squats
Deads 3x10@140kg
Leg Press Lunges
Quad X
Ham Curl

A bit more but I dont remember. Quad still buggin and my energy wasnt great yet. That workout was brutal.

Saturday AM: 15 minutes semi fasted Cardio (ate a piece of chicken)

Saturday Noon
Seated Bar OHP
Yates Row
Lat Pulldown
Cable Fly
CG Cable Row

Energy levels coming back.

Physique: Really Bloated but everything looks great…except abs. I am eating like an asshole but I think my estro is spiking too so started AI again today.

OK burger time.

[yonkey]

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The Next Cut:

Looking forward to this!!

Your BB enthusiasm is making want to hit the gym. Thanks!

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@yonkey

Looking forward to this!!

Your BB enthusiasm is making want to hit the gym. Thanks!

GO GET IT!!! and that next cut probably wont be until 2020…I mean unless my body really cant handle PLing anymore. Then it will be sooner.

UPDATE:
Rebounded up to a watery 97kg and a 94cm waist but that stopped when I got my calories down to 3500 (maintenance). Yesterday I ate 3000 calories and woke up 95.95kg and a bit harder so whew. I just started telling myself no.

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BODY FAT PERCENTAGE RESULTS: 4.1% at 94.4kg So obviously it is off by I am going to say 5%. They said I am over weight and dehydrated (but they told me not to drink anything…but I did anyways). They also said I need to see a nutrtion consultant so I guess I passed the test

5 Years ago I was tested at the same place and got 10.6% BF at 79.5kg. At the very least that is some shit progress LOL. In my defense I was natty for 2 of it and I have been chronically cutting the entire time. I actually know I gained more total weight in those 2 years of being Natty than the 3 of drugs. Now what % was fat and muscle IDK but I weighed 91+kgs totally natty with reasonably BF% (15-20%).

OOOkay nevermind I did the Math. 79kg@10% is 70.6kg lean mass and 91kg@20% is 72.8kg Lean Mass. 95kg@10% is 85.5kg lean mass. I gained more weight natty but insanely more lean mass.

FUTURE CUTS: The odds that I train the same as to what I have planned to train in a few months is laughable BUT the diet and drugs I do have a really good idea so…

I am assuming my TDEE will be between 3500 (current) and 4000 (probable end of bulk cals).

Also I tested Potato + Bean as a cut and it works great. Beans add flavor and liquid to Potatoes and it was almost magical how my body was responding yeterday (then I had my cheat meal).

Olympia Prep Drugs…

That combo of Test, Nandrolone and EQ I call the HSH Juice (Heart Shaped Herb tee hee) I think that could be fun to run.

Maintain Weight means just that. At worst it will be a cut break at best some recomping could happen during these times.

Biggest adjustments I made IMO is making sure I am lean enough (objectively ie waist size) before starting the final cut (and heavier drugs) and also tracking using carbs. Then just a major Diet tweak (fiber) and minor drug tweaks (EQ and keeping test in longer and probably not going to use a fat burner).

STAY TUNED FOR MY FUTURE LOG: FUERZA QUEST: 800+ Total where I see if I can put it altogether one more time.

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I have been putting off starting the PLing log because I still dont know if my body will hold up. My first Squat session (top set 140kg) was not great for elbows but my delts held up fine. 2nd Squat session went better but not great. And my right delt also still has a bit of a twinge on front raise movements but is continuing to progress (huraaaayyyy estrogen!!!) I am getting more confident but we are not moving weight yet either. I am doing what I can to fix it all (stay lean, mobility work etc).

Diet Etc: My average calories have been over 4000 since my first carb up. Basically I eat my base diet (~3400 cals) plus what ever until I get bloated and watery then cut out the junk until it goes away. It has progressed into more and more clean and less and less junk probably as drugs leave the system and my body gets less cravy.

My leanness hasnt fallen off that much except in my abs so thats pretty annoying but also my weight has come down to 95.15kg from rebound peak of 97kg while my waist has not shrunk at an equal rate which basically means I am losing weight and my BF% is not changing equally. I assume this is because the Tren etc is leaving my system leaving me small and meek looking.

Updated Waist Numbers So I wore my belt for the 1st time yesterday and at my fattest it was tight on the last hole. Yesterday I was post show fattest and it was loose on the 4th hole. Basically I easily lost 15cm on my waist in total (rather than 13cm I previously thought).

OK off to hit cardio and abs with wifey (dont be silly, she doing squats LOL)

I will def be in here tomorrow because I have an epic cheat meal I will have to share.

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No new log. This one started with this goal so yea lets keep rocking!!!

GOAL: 800+kg total which I think would still be Mexican all time raw record Wraps but especially in sleeves.

Today I did Squats with no elbow or delt pain so awesome.
Deads moved really well so also check.
If bench feels better tomorrow then that will cover all my worries going into this.

Squat Tained 3x per week. 1 working set. DAFUQ right? Workouts on Monday and Friday I am just working up to my last warmup set before I add a belt. This keeps my mobility for both Squats and delts up while limiting exposure from Squats so I can stay my healthiest and focus on Deads and Bench.

Squats have been my problem lift since switching to Low Bar. All that and not getting fat should limit if not eradicate all issues caused by Low Bar.

Deadlift: 4 week Strength Blocks trained twice a week for as long as I can.

Bench: 4 week Strength Blocks trained twice a week.

Assistance: All of it. I was never better than when I did a TON of assistance. I think it made me a more well rounded lifter and there fore healthier.

Diet: Mostly clean with 2 cheats a week dropped as needed to keep Body fat in check. 1 Cheat dirty AF and the other cheat is just family dinner so high calorie AF LOL. “Scripted” calories at about 3400 but probably going up to about 3700 some time next week. I consider this the leanest of bulks. Also I am eating spinach like in most of my meals #healthyAF …sort of.

Body Fat % Monitoring: We are never as lean as we think so I am going to use the Navy method as an objective way to monitor my BF%. The other cool part about this is that my weight has nothing to do with the calculations so I should be able to lean bulk my way to IDK but more than now.

Current Split: It took me a couple weeks to get things hashed out but I am sure it will fluctuate as needed. I know the colors are hard to look at but it is color coded for my organization.

Pink Workouts are mandatory. Orange are optional. Upper Row is AM. Lower Row is the 2nd workout of they day. Yellow exercises are warmups, green are most importantest and teal are assistance.

You are probably thinking all those workouts will have to take away from my Comp Lifts. In my experience that has not been the case. I will auto regulate as needed though.

This is Next week which is Week 3 of this block.

PHASES: cant believe I forgot this.

Phase 1 is now. Deads and Bench started low and I didnt even plan on squatting this phase but I am and bringing it back slowly. Tons of Assistance. Duration: 4 Weeks.

Phase 2: Squats will be hit harder. Deads and Bench continue on course of strength Blocks.Tons of assistance. Duration 4-? Weeks. However many blocks it takes to get to good numbers I will do.

Phase 3: This is a 6 Week Prep. I have a few options depending on how my split ends up. Assistance will be kept high AF until about 2-3 weeks out when I taper it off.

Deloads have been built into the Strength Blocks but if I need a full on Deload I will take a week to BB.

OK gotta eat and go smash back as it is FRIYAAAAYYYYY baby!!!

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Saturday Bench #4
Comp Bench
4x3@150kg
5@150kg
Rope Tri X
Dum Crusher
Cable Fly

Bench felt a bit heavy but I survived. If I dont have to autoregulate any of my sets next week I think I have 200kg.

Delt is not getting worse…but it doesnt seem to be healing either.

Strength Blocks and Half Way Point:

Pretty basic and I can easily turn this into an SBD day (Mock Meet) every 4 weeks but I will resist that urge at least until the next block. Just finished 5x3s today.

Almost forgot…this is what 4500 calories looks like:

2 Layers of Oreos and Peanut Butter and about 1.65 Liters of Chocolate Ice Cream. The Peanut Butter is sugar free of course LOL. It would have lasted 10 minutes but I saved it for later. I then smashed 3 Burgers from McDonalds before finishing it. All in all about 6000 calories in under 3 hours. 10k Challenges are for light weights. No bloat today but I substituted my Rice for Potatoes for the entire day.

OK, in just one little shit tournament after bombing everything that mattered…good day to drink? LOL No, it isnt.

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Sunday Funday
Did some Biceps and Post Delt work
And Abs

Toy Story 4: I snuck a flask into a kids movie tee hee. The entire family went and it was a lot of fun despite my wife’s sugar crashing hard AF. We handled it though. The movie was in spanish so I pretty much only understood context but I love the strong female characters coming up in cinema. All in all, decent movie.

Sunday Diet: Was decent enough…if you remove all the Beer and cheap Scotch…I actually really liked the Scotch and it is like $10usd a bottle. As I am traditionally a Bourbon fan cheap doesnt bother me.

Black and White Scotch Review: ~200mxn, lots of honey. Mild kick. It neat was my first drink of the day. I had wanted to try it for a while so I made it a priority. Goes good neat or on the rocks. Dont remember much about it after that tee hee.

Monday Deads
Comp Dead (Deadstop with Belt)
5x2@220kg
Split Squats
Leg Press
Quad X
Ham Curl

I was a little worried Sunday Funday would affect performance but it didnt seem to.

Regarding My Cluster Fuck of a Split The issue is I cant do the assistance I want at Powerfit which is where all my PLing equipment is. I dont trust my Barbell being at Prince and I didnt remember this but wifey reminded me they dont appreciate my PLing either. They never kicked me out though.

My split started like this until I realized I needed to work on my Back imbalances:

I dont mind training twice a day, in fact I look for excuses to train twice a day. But having to train twice a day is not practical even with my bum life schedule.

And there are no pressing movements other than the Bench work. Theory maximize Bench recovery and delt health at the same time.

AM Stats: 97.5kg 96.5cm Waist Both of those are post Bikini Prep PRs and that 96.5cm means we back on Bikini Prep. That 96.5cm was a lot of water bloat from booze and pretzels and by the time I got done with Deads my belt was back on the 4th hole but either way. Its time to buckle down.

Diet Tweaks: 3400 cals STRICT Went from 5 meals to 6 meals to help cut out snacking. Same amount of food just divided between 6 meals instead of 5. Also the meals were getting hard to finish which I take that as a sign my body doesnt think it is starving to death anymore. Just sticking to my “scripted” meals leans me out pretty quick. Oh also 15g of Fiber per 1000 calories…not gonna lie things move a LOT better with that.

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PM Back
Hammer Lat (Warmup)
Dum Yates…skipped after 1 set
Wide Grip Unilateral Machine Row
Bunch of other random shit that wasnt great
Rev Pec Dec
Fk myself up trying to go heavy with Lateral Raises (really minor)
Rev Cable Fly
Unilateral Lat Row
Yates Row

Kind of just threw stuff at the wall to see what stuck. I think I hammered out my Back Routine though. Slimmed ad trimmed to what was awesome then focus on Post Delts.

Giving Blood Mi Suegra needs a blood donor for surgery and we cant find ANYBODY!!! The one person we have is being a complete little bitch about it because they are afraid. You fkn twat imagine how the person who needs the fkn blood feels!!! Also this is a rule: Not 15 days before or After your period…ummmm so pretty much all women then? Like WTF!!!

I cant due to TRT and technically I am over weight although if the TRT werent an issue I would go in and take my shirt off and ask them if they think I am in shape enough. I still have the outline of a 6 pack despite being a fucking water balloon.

Yea so pretty annoyed with that whole thing.

[The_Myth]

I donate on TRT, not excluded because it is doctor prescribed and not IV injection.

I donate as often as possible.