Sarev0k: Carb Cycling Down

Training Logs
1

I’m now doing a carb cycling diet.

Basic Macronutrient breakdown will be as follows:

(In Grams)
Protein: 327-350
Lipids: 30-40
Carbs: 100 lowdays: 200 high days (100g from juice)

Total Calories: 2400 low, 2800 high

Meal Plan is as follows:

Meal 1 - 7 egg whites, 1 yolk 25g carbs from oatmeal

Meal 2 - Whey andn Casein shake 50g, 25g carbs from oatmeal

Meal 3 - 8 oz grilled chicken, veggies, banana 15g-18g carbs depending on the size

Meal 4 - 2 cans tuna, 1 TBSP olive oil from dressing (homemade), Green Beans and Yellow Wax Beans
Meal 5 (PERI WO) - 50g Whey, 100g carbs from juice

Meal 6 - 8 oz grilled chicken, Veg, 15 -18g carbs from banana

Meal 7 - 50g whey n casein shake, 15 fish oil caps.

Supplements:

ZMA before bed
Fish oil
L-Carnitine 1.5g (before and after workout)
Yohimbe
L-Arginine
N02 Product(Pre and Peri Workout)
10000 IU Vitamin D3 (2 5000 IU pills)
CLA
BCAA (Morning noon night)
Alpha GPC (1 hr before Workout)

2

The Workouts are still metabolic pairings, This time utilizing “The Perfect Rep”

Today: Chest and Biceps

A1)Low Incline DB Bench
5x3-4
90 lbs DBs

A2)Incline Isolation Curls
3x6
45 lbs DBs

B1)Flat DB Bench Press
3x6
95-100 lb DBS

B2) 1 Arm Hanging Hammer Curls
3x6
35 lbs DBS

C1)Pushups (Sometimes with a plate on my back)
3x30
Bodyweight: 233-234 lbs

C2)Reverse Curls w/EZ Bar
3x10
70 lbs Bar

METABOLIC PORTION:

Thrusters x 10
no rest
DB Swing, 3x 15 each arm, and both arms Simultaneously(45 total reps)
no rest
3x10 Legs up Situps or V-ups
75-90 sec rest (You want to keep the heart rate high, so i go by how i feel, sometimes 90 sec is too much)

Sauna 5 minutes

Cardio:

Incline walking at 10-15 Incline
3-3.5 speed
(This keeps the HR at around 125-130, the fat burn zone)

Tonight’s summary:

After 4 weeks of KETO, having peri workout carbs made me annihilate the gym. The pump was huge and every weight went up with ease. Cardio was good as well, mostly because some of the treadmills have fans and TV’s on them. I’m sure my body will get used to the carbs, but for now, I’ll take it!

As for the diet, I have no qualms with eating the same stuff every day. Although the workout nutrition is almost a treat compared to what I was having before. The tuna recipe in my other thread makes it so much easier to eat, so i’ll post it again in this new log, and hopefully others can enjoy it too. I haven’t posted the chicken recipe yet, but i will do so later tonight, along with some before pictures from the other thread.

-Sarev0k

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5

Grilled Chicken Recipe:

? Chicken Breast
Pinch Salt
Thyme
Oregano
Basil
Olive oil

1.In a lightly coated(olive oil) saute pan, Heat oil on high, dump out excess oil when it smokes.

2.Add strips of chicken breast,turn heat down to 3, lightly salt.

3.Cook each side until done on low heat, toward the end, sprinkle on Thyme, Oregano, Basil

Eat with roasted tomatoes with thyme.

Roasted tomatoes:

Preheat oven to 350

1.On a coated baking sheet, place 8 big slices of tomato.

2.Sprinkle thyme on top, liberally. Salt lightly

3.Place in oven until done or 10-13 minutes.

4.Take out and let cool, reheat to eat. Couldn’t be simpler.

6

And a note on the 2 cans of tuna,

I know tuna is a bit hard to stomach completely raw, so what I’ll do is this:

IN A BIG BOWL

2 Cans White albacore tuna in WATER
1/4 cup green beans, chopped
1/4 cup yellow wax beans, chopped
1/4 cup kidney beans
1 oz olive oil
1 TBSP balsamic or red wine vinegar
salt to taste
1 packet splenda for those with a sweet tooth.

Makes it go down a lot easier.

7

Looks like a solid plan.
Are you ramping the weights in the A, B, & C pairings? If not I recommend you give it a try.

8

[quote]ACTrain wrote:
Looks like a solid plan.
Are you ramping the weights in the A, B, & C pairings? If not I recommend you give it a try.[/quote]

Thanks man! I havent been ramping, just straight sets, but I’ll give it a shot tomorrow. What do you suggest?

IE:

B1)Flat DB Bench
Set 1: 85 lbs
Set 2: 90 lbs
Set 3: 95 Lbs

B2)1 Arm Hammer Curls
Set 1: 35 lbs
Set 2: 40 lbs
Srt 3: 45 lbs

Something like that?

9

[quote]Sarev0k wrote:

[quote]ACTrain wrote:
Looks like a solid plan.
Are you ramping the weights in the A, B, & C pairings? If not I recommend you give it a try.[/quote]

Thanks man! I havent been ramping, just straight sets, but I’ll give it a shot tomorrow. What do you suggest?

IE:

B1)Flat DB Bench
Set 1: 85 lbs
Set 2: 90 lbs
Set 3: 95 Lbs

B2)1 Arm Hammer Curls
Set 1: 35 lbs
Set 2: 40 lbs
Srt 3: 45 lbs

Something like that?

[/quote]

You got the right idea. Start a little lighter weight wise and I bet you will set a PR.

Here is a recent progression of mine for Neutral Grip DB Bench Press:
Feel Sets
25 x 15
45 x 5
55 x 5

Work Sets
70 x 5
80 x 5
90 x 5
100 x 5
85 x 10 (this set was for max reps)

10

Did the legs routine last night, but i think i have the flu. couldnt eat anything at all today. anyone else get sick this much during a calorie defeceit?

11

[quote]ACTrain wrote:

[quote]Sarev0k wrote:

[quote]ACTrain wrote:
Looks like a solid plan.
Are you ramping the weights in the A, B, & C pairings? If not I recommend you give it a try.[/quote]

Thanks man! I havent been ramping, just straight sets, but I’ll give it a shot tomorrow. What do you suggest?

IE:

B1)Flat DB Bench
Set 1: 85 lbs
Set 2: 90 lbs
Set 3: 95 Lbs

B2)1 Arm Hammer Curls
Set 1: 35 lbs
Set 2: 40 lbs
Srt 3: 45 lbs

Something like that?

[/quote]

You got the right idea. Start a little lighter weight wise and I bet you will set a PR.

Here is a recent progression of mine for Neutral Grip DB Bench Press:
Feel Sets
25 x 15
45 x 5
55 x 5

Work Sets
70 x 5
80 x 5
90 x 5
100 x 5
85 x 10 (this set was for max reps) [/quote]

Thnaks man, I’ll try it out as soon as i’m better.

12

Im going to take a 2 week break from cutting and hold onto my weight for the time being, hopefully in order to recoup my immune system.

Here are my Contrasting Stats from start to finish:

Starting weight: 252
Current Weight: 232

Starting Waist: 38.5 in.
Today Waist: 35.5

All arm/leg/appendage measurements have stayed the same other wise.

13

hope you get well soon, but you got to be happy with the progress you made so far, looks very impressive

14

Oh most definately man, we’ll see where i end up in a few months time! thnaks again

15

Wow, i dont believe how i looked a few months back. Im currently at 220 on the dot and have been using Max-OT training. Nutrition is a bit different too, plus wayy more veg. I’ll type more later

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now …front

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now back…

Stats NOW:

220 lbs

(All measurements in inches)
Arms: Still at 18 ish
Legs: 25 at mid thigh
Calves: 16
Chest: Still have yet to measure
Waist: 35
Forearms: 14 on the dot

My weight (Mostly fat) went down 32 lbs since I started dieting down 4 months ago, losing about 1-1.5 lbs per week.

My legs went down an inch, but I was def. carrying some fat on those, so thats ok with me.

Sorry about the crappy photos, but I’m the only one here at the moment. I’ll post my new(er)diet that I’ve been following for the past 2 months next.

You cant argue with a 32 lb loss.

18

Diet looks like this:

Monday-Friday(Training Days), Sat and Sun, i replace the potato with salad.

Meal 1: On Awakening, 1 scoop Whey, 1/2 cup plain oatmeal
25g protein
25g carbs

Meal 2: Meal Replacement Powder
42g protein
19g carbs

Meal 3: 8 oz Chicken Breast(Grilled Tenders are my Fav), Large Salad, Salsa
48g protein
~6-10 carbs, but I dont count the veg. calories

Meal 4: Meal Replacement Powder
42g protein
19g carbs

Meal 5:

Pre-Workout Shake
10g Glutamine, 2 scoops Whey, Creatine

Peri-Workout
Sip a NO2 Product while I work out

Post-Workout
10g Glutamine, 2 Scoops Whey, Creatine

100g protein
~10 carbs

Meal 6: Within 2-3 hrs after workout, 200g baked potato, Huge serving of green beans or broccoli, 8 oz LEAN ground beef.
50g protein
50g carbs

Meal 7: Meal Replacement Powder
42g protein
19g carbs

I’ve learned a lot over the past couple months. So when it comes to dieting, I do not count veg. as calories at all, and i make sure that I have mostly GREEN CRUNCHY VEGETABLES RAW! Your body takes more energy to process these than they are actually worth, so you actually burn more fat when you eat them!

I will post my routine next.

19

My Max-OT Routine:

Notes: All sets are between 4-6 reps, and if i can get 6 reps for all the sets in one exercise, I up the weight next week by 5 lbs(2 1/2 lb plates on each side of the barbell). All exercises are as heavy as possible to properly overload the muscle.

Monday:

Back
Weighted Pull-ups
As many sets as it takes to do 50, Keeping reps between 4-6 reps - 220 lb bodyweight + 20 lbs attached to me

“V”-Bar Pull-downs 2 x 4 to 6 - 240 lbs
Barbell Rows 2 x 4 to 6 - 250 lbs

Forearms

Barbell Wrist Curls 2 x 6 to 8 - 135 lbs
Standing Dumbbell Wrist Curls 2 x 6 to 8 - 60 lb DB’s

Tuesday:

Shoulders

Military Barbell Press 3 x 4 to 6 - 180 lbs
Seated Dumbbell Press 1 x 4 to 6 - 100 lb DB’s (I can handle more weight with DB’s on shoulder movements)
Standing Side Lateral Dumbbell Raises 2 x 4 to 6 - 45 lbs DB’s

Traps

Barbell Shrugs 3 x 4 to 6 - 405, but I feel I could add more next week

Wednesday(Brutal):

Legs

Squats 4 x 4 to 6 - 345 lbs down to a low box
Barbell Lunges 2 x 4 to 6 - 205 lbs

Stiff Leg Deadlifts 2 x 4 to 6 - 250 lbs, Regualr deadlift is at 425 for my working weight. I maxed at 525 back 5 months ago.

Calves

Seated Calf Raises 2 x 4 to 6 - 5 and a half plates
45° Leg Press Calf Raises 1 x 4 to 6 - 8 total plates

Thursday:

Chest

Flat Barbell Bench Press 3 x 4 to 6 - 250 lbs
Incline Barbell Bench Press 2 x 4 to 6 - 230 lbs
Weighted Dips 2 x 4 to 6 - 70 lb DB

Friday:

Biceps

Straight Bar Curls 3 x 4 to 6 - 125-130 lbs
Alternating Dumbbell Curls 2 x 4 to 6 - 60 lb DB’s

Triceps

Lying Tricep Extensions 2 x 4 to 6 - 140 lbs
One Arm Dumbbell Overhead Extensions 2 x 4 to 6 - 60 lb DB
Cable Push-downs 1 x 4-6 - 150lbs

All exercises are done with a little body english, as to put yourself in the most biomechanically advantageous position.

20

Notes to myself:

  1. I need to get a decent camera. These pictures do me no justice, and my arms def do NOT look 18 inches in any of these pics. The only proof i have is in the 18 inch arm thread.

  2. Adding a little body motion in all movements rather than super strict form(excluding squats and deadlifts) makes a huge difference in muscle growth and strength gain. I cannot emphasize this more.

  3. Cardio for me is 4-5 days a week, 16 minutes, and I average at about 8 - 8:30 per mile, but the goal is to acheive a better distance in the same 16 minutes every session, even if it is by .01

  4. Nutrient timing is also key. You can say what you want about carbs in the morning and all that jazz, but you should really get all of your fast carbs within 3 hours of your workout’s ending time, no matter WHEN you train.

  5. Green Vegetables are also an important part. Your body uses more energy to digest green crunchy vegetables than thay are actually worth calorically, so dont count them in your diet calories at all. they also help regulate digestion and nutrient absorption.

  6. Salt - USE LOTS OF SALT! It helps transport nutrients to your thirsty muscles!