Yes, indeed I won’t be thinking about it as an excuse.
I do agree I have made terrible diet and training mistakes in the last 7 years leading to this state, but I’m still motivated to make my way out.
I have also dropped all cheat meals for the next 3-4 weeks. I really want to see how this cut unfolds and then maybe I will have one Pizza Hut pizza as a reward.
We reward dogs and very young children with food. Don’t treat yourself like that. Respecting yourself is a big part of this process. Eat pizza because it’s something you want to eat: eat a reasonable amount of it like an adult rather than an unsupervised child. THAT will carry you far.
Everything in moderation.
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Yeah I will down the line for sure, right now I feel its going too good for me to break this diet momentum.
And with respect to moderation, definitely. That’s where I’ve struggled in the past but I feel I have a different mindset this time, just need to stay focused!
Week 2 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine
10 November 2021 Wednesday - General Stuff:
- Weighed in at 79.2kg
- From the Apple Watch, slept 7h4m last night
10 November 2021 - Back/Biceps
- 3 x 8 - 150 lbs Reverse grip lat pulldown RPE 8/8/9
- 3 x 10 - 165 lb Cable seated row RPE 9/9/10-ish
- 3 x 12 - 70 (45+25 plate) lb Chest supported T-Bar row RPE 9/9/10
- 3 x 15 - 115 lb on rear delt fly machine, RPE 8/8/8
- 3 x 12 - 30 lb Dumbbell supinated curl RPE 8/8/9, more controlled movement, squeeze and a bit slower negative on some reps.
Decent workout, still cutting. Hopefully can be out of this deficit first week of December. Not planning to go below 76kg in body weight this time.
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Week 2 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine
11 November 2021 Thursday - General Stuff:
- Weighed in at 79.0kg
- From the Apple Watch, slept 6h24m last night
11 November 2021 - Legs/Abs
- 3 x 5 - 205 lb Deadlift
- 3 x 10 - 35 lb Dumbbell walking lunge
- 2 x 15 - 160 lb Leg extension
- 2 x 15 - 150 lb Leg curl
- 3 x 12 - 115 lb (just started) Hip abduction
- 2 x 12 - 270 lb on machine Standing calf raise
- 3x20sec - Plank
Shoulders and arms tomorrow, finally. Still at 2000 calories, weight seems to be going down, once again the goal weight is probably 76-77kg for now so I can focus more on mass & strength gaining
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Any good supplements you guys use? I have:
- Whey (1.5 scoop post workout),
- Casein (1.5 scoop 2.5 hours before bed - to avoid night time urination I dont drink fluids under 2.5 hours of sleep)
- Amino Energy Pre Workout (1 scoop 100mg caffeine to kickstart my day)
- Scivation Xtend BCAA intraworkout (this actually has electrolytes and citruline malate for better workouts)
- Multi vitiamin gummies
- Vitamin D3 gummies
- Omega-3 gummies
I don’t use creatine due to the hairloss possibility.
As you can see, going all in on this fitness shit, really hoping results within a year show it!
Say what?
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Creatine and beta-alanine is scientifically proven to aid performance and recovery. Two of very few supplements that over time actually works.
I have yet to hear or experience about hairloss from creatine. An amino acid that may cause hairloss? Really? Please state your source on this. You may be missing out on potential benefits from creatine.
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Check this out Creatine Hair Loss: What the Research Says
Its for people susceptible to MPB (which I am unfortunately). Right now I have a full thick great head of hair, I don’t want to trigger anything that can cause any issue with it.
The amino energy has beta alanine so thats good.
This allows for better testosterone production (because you can recover slightly better), and because of it a higher DHT level which to those super prone, can increase hair loss. I am guessing the overall impact to a natural is pretty small though.
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There is zero evidence of this. Don’t be goofy
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Doesn’t seem Beta Alanine triggers anything, but mainly creatine.
There is evidence that creatine does increase DHT, DHT is what causes hair loss.
No. Again: don’t be goofy. Remember: all of your instincts up to this point have given you terrible results. Anytime you think you have a good idea: do the opposite
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Now you are being silly. Please point me to research that says otherwise about DHT.
I appreciate you saying please, but I will not be doing that. I am saying “no” as in “no: stop it”
Ok, then let the ones who want to post research post instead of making baseless claims.
Have a great day
Pointless supplement, your diet is already high in protein you don’t need BCAA’s. A citruline malate supplement with water would be cheaper giving you the same outcome but without the expense.
And creatine - hair loss, really?
The commentary on this study states more research needed no direct link but acknowledges increases in DHT can cause hair loss but most evidence is anecdotal at best. I’ve been taking creatine for years and lost nothing, I dont know anyone who has claimed hair loss from creatine use
You have once again taught me a valuable lesson. Good luck on your journey 
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I’d also avoid throwing shade at @T3hPwnisher when his comments are trying to help you. Take a look at his log and you could learn a lot
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