Outstanding work! Great source of inspiration!
After taking some pictures and discussing things with Eric via email, I’m back on the wagon. At least another 2-3 weeks depending on how long my supps last. Here is the plan (calories are subject to lowering possibly)
Calories 2000-2500 isocaloric (carb sources - Surge, veggies, some fruit, beans, oatmeal)
Supplements - use up rest of androsol (49 am sprays maybe 3-4 more days worth), T2 (3 caps per day - 5 days worth) and MD6 (3 caps per day - 10 days left) then switch to Methoxy-7 at label recs and Tribex at 3 caps twice a day, and also use up rest of T2-Pro (3 caps per day). I only have one bottle of MAG-10 and want to save it for a bulking cycle with myostat.
Exercise Plan - Meltdown (first giant set, but different ab stuff) and lots of cardio (stand alone number equals cardio minutes)
M - 10 light + Meltdown A + Ab A + 15 hard T - 30 moderate am and 15 hard PM W - 10 light + Meldown B + Ab B + 15 hard R - 30 moderate am and 15 hard PM F - 10 light + Meltdown A + Ab A + 15 hard Sa - 10 light + Meldown B + Ab B + 15 hard Su - some form of cardio (like long rollerblade or easy bike ride)
Ab A - incline sit-ups, leg raises, one arm snatches (I love them too much), turkish get ups (2 sets of 20, 10, 10 and 5 in order of the exercises listed above)
Ab B - russian twists, saxon side bends, push up arm/leg holds, vacuums (2 sets each of 15, 10, 10 sec holds, 15 second holds)
Continue everything until the supps run out (likely 2.5-3 weeks) then take 4-5 days off and then switch to bulking cycle (8 week myostat cycle
I'm pumped about this and will send pics to Eric for his site once I finish up.
Congratulations go out to Eric and Heb for doing some serious cutting. I'll be joining you guys in the single digit body fat club real soon.
Later, Jason Norcross
Playaz,
I finished a cut cycle just before the Easter holidays…I lost 8.8lbs of body fat and 1.2lbs or so of muscle in about 33 days…I wanted to accelerated right into a lean gain after the keto diet, so i hit the carbs and protein like mad, and tried to watch the fat…I went from 192 at about 10% to 176 at about 5.5% (I have pics, we should def. post) and now, here in san fran after about 12 days of high intensity eating, i am almost 195 and 8.5% body fat. When i get back, I plan on doing the month of May as a final cut cycle to prepare for the summer, and then eat at maintenance thru mid August or so.
We need to be able to post pics!!
later
Vain
Sorry, my workout program got jumbled up a bit, so here it is more clearly:
M - 10 light + Meltdown A + Ab A + 15 hard
T - 30 moderate am and 15 hard PM
W - 10 light + Meldown B + Ab B + 15 hard
R - 30 moderate am and 15 hard PM
F - 10 light + Meltdown A + Ab A + 15 hard
Sa - 10 light + Meldown B + Ab B + 15 hard
Su - some form of cardio (like long rollerblade or easy bike ride)
Joel - I’d be hesitant to do a demanding sprint session and not follow it up with some carbs. 25g maltodextrin is going to be sucked right up after a hard sprint session and will not significantly push you out of ketosis (or near-ketosis) for an appreciable amount of time. The other option would be to take in glutamine and BCAAs instead of carbs during these sessions. Check out Kelly Baggett’s article in issue 15 of intensity magazine and figure out the correct dosage from that article. Good luck buddy!
Any replies to my previous post would be greatly appreciated.
Thanks for your post, i appreciate it. I am thinking that the economical thing to do is go with the malto. sounds great! I’ve been as big as 212 @ 6% body fat; these last couple of months have sucked. Right after i found out i won the Body-for-Life contest, my girl broke my heart. My training, diet, everything went to hell…What was supposed to be the happiest time of my life ended up being pretty close to the worst. I’m starting at about 203 and 8.8% I’ll see where i’m at in 2 weeks as far as BF is concerned. I’m ready to get back into the swing of things. I’ll keep you posted on my results. In progress, Joel
203 at 8.8% is still very impressive… well, unless you’re 7’4"…most women are screwed in the head anyway, (except, of course, Patricia and some others 
don’t take it too personal…i bet if you ate clean and not too calorie restrictive, like 2,500 or so, your LBM would go up more, and loose some fat… remember “Muscle Memory” is a mean awesome thing !!! you’ll blow your muscle back up in no time !!!
thanks for the support bro! I’ll keep you posted on my results. I really wanna get rid of the fat fast, and then concentrate on bulking to get back around 212. I will def. keep you posted on my results. How is everything going with your program?
I just got back from the gym and narrowly missed falling asleep while lying on the ground after my Meltdown workout. Brutal stuff. I usually crave Surge during and after my workouts, but I’m just slowly sipping it right now to prevent hurling it all over my computer. My 15 minutes of cardio after my Meltdown circuit and ab work was a delicate balance of not throwing up and moving the elliptical machine just enough so the computer registered that I was still on the dumb machine. Anyway, I’m off to a good start Good luck to everybody else!
"Whah, thank you, sir " (said in my best “faux” southern accent).
Thanks Patricia. My diet is pretty clean, but my girl friends is well…let me say it needs some working on. I try I really do at least shes now drinking a post workout drink. Its a start. Shes one of those girls that thought to lose weight all you had to do is stop eating and would eat once in two days. Thats all changing now. The thing is with me I hate cardio and all that weight I dropped was no cardio, just weights! I guess I could get lower if I did cardio. I’m just paranoid about losing muscle. Oh well… here goes I’m gonna start. I’ll let you guys know how it goes. Thanks again Patricia for a reference point for a female. I saw your pics in that one issue and you’re pretty damed ripped. Keep up the hard work.
Well, it’s cool that your GF is listen to you. Maybe you should give Nick and Nic some advice - did you see their posts?
BTW, I got that lean (that pic was from my last contest of April, last year) with no cardio. I guess, you could say that "some" of what I did do was cardio but in the form of heavy bag workouts - however I was training via "boxing rounds". So, it was more anaerobic than anything. But it's been a proven factor for me to get lean. And NOT lose muscle. Lately, I've been jump roping. And that serves two purposes: getting me lean (or leaner) and keeping me "light" and "lose", for when I return to martial arts training.
If you do decide to do cardio, just remember you won't lose muscle if you keep your protein intake high. And thanks for the kind words - much appreciated! Good luck to you and your GF, too!
Hello all. Just wanted to check up on how everyone is doing? Today has gone pretty well for me so far; have been really cracking down on the diet w/ planning. Been having to do alot more of that since my use of shakes is limited right now. I have been heavily relying on all the Myoplex and Myoplex Low Carb lying around the house, since i get 3 cases of each free every month. But even the Low Carb has 9g carbs, and 6 grams fat…too many additional calories. Been eating alot of chicken, and plan on hitting the 1400 calorie mark right on the nose today. Hopefully my Metrx Protein Plus will be here by tommorow, and then that’ll save me from cooking 1-2 meals daily. Well, just wanted to keep everyone informed. Everyone keep up the hard work and let me know how u are doing!
well this is the 6th week. ive’ lost a lot of water/glycogen the first 4 weeks, and some fat. i can tell a lot of difference in my gut. it used to be pretty bloated, and i’ve lost 4" off my waist. Total, i’ve dropped 24 pounds, 254-230 (6’2"). my strength is still about the same, and i still have 18" arms. (i figured i’d loose them first if anything, of muscle)… last week and this week, it seems the fat loosing process has slowed down tremendously ! but, then again, it’s normal and i need to learn to deal with it. i just want to see my abs, dammit !! from what i’ve calculated, i figure it’ll take me weighting 210-215 to see my abs good… i’ve decided to keep my total calories the same, and do a little extra cardio. (just another day of 20-30 minutes) if that doesn’t work, i’ll change something next week. my diet so far is about 100g. fat, mostly from flax and some nuts, 240g. protein, and about 50-75g. carbs. the biggest lifesaver while on this diet is MD6 !!! i don’t know about it’s fat burning capabilities, but it sure sucks the appetite out of me for wanting carbs/bad foods !!!
Hey buddy. Keep working hard, you’re doing great so far. I too have noticed the appetite supression effects of MD6; something that was not very evident with other brand thermogenics that i have tried. Are you taking T2? Seems like it might be a good investment for you if you are not, as you stated your losses have slowed down some…could be attributed to a lower thyroid output. Have you ever tried sprinting on an empty stomach first thing in the morning? Talk about seeing some serious fat burning effects. All my cardio work is sprint work; i would highly recommend it, and have some short, intense programs to follow if your interested. Other than that, keep working hard, and keep me updated!
How are things going with your diet, training, etc.?
Monday was intense. Already posted on that experience. Today I am totally sore (thanks to the deadlifts). My wife is getting home soon and I’m going to hit some interval work with the jump rope while she does her cardio. I know that I said I was going to do my Meltdown workouts M,W,F,Sa but I don’t think I can do them back to back, so I’m just going to do the meltdown workouts every other day to allow for some recovery. I know that I am only 2 days back into my renewed cutting cycle, but I can tell that it is working. I need to focus on staying hydrated though. I woke up this morning about 3lbs lighter than usual and my %body fat via the Tanita scale was up 1.5%. Classic case of example #1 that you can read about in the current bioimpedance thread that Mufasa started.
On another note, I mentioned that my job is ending in May. I got a great lead on a job that is right in the area that I live. As many of you know, I have been working for NASA on a research project about testing out potential countermeasures (exercise, drugs, other ideas)to prevent deconditioning seen with microgravity exposure. Overall, it has been a good experience, but the lack of progress on the project has been discouraging and then our project was cut due to circumstances beyond our control (9-11 being one, but the primary one was lack of scientific oversight on the teams that were developing the countermeasures that we were supposed to test). Anyway, this job involves some corporate fitness management, high performance fitness testing and occupational fitness. Basically a whole host of responsibilites and different hats that I will have to wear throughout the day. I’m excited to pursue this position and think that the experience will be great. Overall, I just have to thank God that we(my wife and I) get to stay in the area and I will get to be doing stuff I love to do. Probably won’t be able to post as often though 
Oh well, I can always post after work.
Good luck to everybody else! Lets keep this thread going. You know that the first one had almost 150 replies. Good stuff. Also, as I mentioned, I will be sending a pic over to Eric at his site when I am done and hope that others will do the same. I'd love to put a name to the face of the people that I am talking to.
Later
-JN
I mentioned this is another thread, but I thought I’d put it here too. Today I started another cutting phase. I’m restricted in terms of the exercises I can perform (no leg movements allowed due to osteitis pubis), so I’ve modified Meltdown to suit my needs. I paid special attention to retaining the exact principles the workout follows, and I can really feel the lactic acid at the moment (had my first workout today). I’m following a 40P/30C/30F diet (Two P+C meals: 1 oatmeal+protein, 1 post-workout shake. Three P+F meals: 1 steak, 1 eggs+ham, 1 protein+flax) using 10-12x my body-weight in calories. I weighed in at 74.8kg (164.5 pounds) this morning. I don’t know my exact BF%, but I’m guessing that it could be around 10% (crept up from 6-7% about 1-2 months ago). Despite this, I feel really fat - probably because I’ve been depressed and inactive due to my injury (with the exception of upper-body exercises, of course!). Hopefully my restricted calories won’t atrophy my legs too much, but that’s going to happen no matter how much I eat, simply because they can’t be worked (the very light pool rehab stuff doesn’t count IMO!). I plan on following this plan for 5 weeks until my next appointment with the sports physician. At that time, I hope to get the go-ahead to resume leg work. From then on, I’ll hit the bulking trail until October (or maybe September, depending on how fat I get!). After that, I’ll be cutting once more for the Aussie summer…
it’s funny you’ve mentioned T2… i was on it the first 4 weeks, now i’m doing 4 weeks of T2 pro, then alternate again… maybe T2 pro doesn’t work as good for me, which is an unfair assumption since i originally expected to drop a lot initially. also, i’m 2 weeks on 2 weeks off of one dose of mag-10. when i’m not doing mag-10, i’m doing methoxy and tribex/M… I would be extremely interested and willing to try your sprinting routine !!.. i would greatly appreciate it… i would like to know too, what you eat before/after you sprint, and when you weight train in regards to the time you sprint…