Hey walleye
I found my way over here from bunny’s thread. This is looking like a fantastic program for you and I look forward to following your progress. I hang out in the over 35 area and I bet that if you wanted to start another log over there you would be left alone with the rest of us geezers.
Nice lifting! by the way
Weigh In 323.5 Up 5 pounds from last week. I’m hoping by the end of this is muscle gain as I’ve been eating almost 3 pounds of meat a day to get to my 350 g of protein requirements.
Yesterday food intake 300/14/130
Workout Whole Body
Squats
225x6
275x6
315x6 (need more weight)
Dead
225x6
315x6
405x5
Bench
135x6
225x6
245x6 (need more weight)
Rows bar
135x6
150x6
165x6 (need more weight)
Dumbbell Press
50x6
60x6
70x5
Pull Downs
150x6 (oops way too light)
195x6
225x4
Question about post exercise nutrition. If I have a post workout shake of whey only, I get diarrhea something awful. I’m going to stick with solid food.
Any advice on the PWO nutrition when this happens?
Can you eat cottage cheese without problems?
And a 5 pound swing in weight at your size is easily due to water weight. Even more so since you are going to a very restricted carb program.
Yes, cottage cheese, yogurt, whatever, it’s just the whey that gives me problems.
One thing that happened today though, was I’m getting used to the 350g of protein and 120 g of fat now. It’s going to be tough come Monday when I drop down to 250 G protein and 60-80 g fat (I take about 24 g of fat from fish oil).
I PM’d Mr. Thibaudeau, I’m hoping he’ll give me some heads up on this too.
The other possibility is that I might have filled out some Muscle this week. I haven’t trained this hard in a while. I was pretty sore and took a good dose of BCAA’s about 50g per workout.
I’m not too concerned this week as long as at the end of the next two weeks I’m down some more.
[quote]Christian Thibaudeau wrote:
Contrary to what many believe you CAN screw up a week of dieting with one day of bad eating.[/quote]
This is truth. I used to tell myself that I could go all-out on Sunday, and then just be super-strict on Monday, and it would all work out. It turns out that being super-strict on Monday isn’t likely to happen, and even if it does, you’re out of ketosis, having cravings, burning carbs instead of fats again, and in general sucking at life.
And I’ve got to mention that I really appreciate your willingness to help people like this, CT. What you’ve done in this thread is above-and-beyond.
Who knows when I reach my goal of 260,250,240, then I will be one of many of CT’s success stories!
I’m with you Tom on the carb up. I’m treating my carb up days with great carefulness and accuracy now. My carb up day will be in the middle of my 2 week radical section.
I carbed up stupidly and gained 6 pounds before CT got in touch with me.
Living proof right here people…
Yesterday, 270 pounds… ate clean all day.
Had pizza last night (alot too…) this morning… 275.5 pounds. I felt sluggish, tired, even though I had a good solid 8 hours of sleep. Feel 100% better after going to the gym and having a good workout.
Walleye… question for you brother… what are you using to measure your body fat % ?
Seeing as we are having our own little competition to see who hits 20% (or was it 15%?) bodyfat first… I need to find out what I am sitting at currently.
Have you thought about a prize/ incentive for us yet?
Bunny,
I don’t have a body fat percentage at this point. Maybe a better goal would be waist size on blue jeans. I currently wear a 44 inch waist jean and a 46 inch waist trouser.
When I get down to 250 I’ll probably be ate a 38 or 36 inch waist.
I’ve found the whole bodyfat % as sort of useless because we just want to be leaner.
What’s your take? I’ve got 40 inch waist pants that fit me a 4 years ago when I made it down to 295.
Food logs last two days
325/10/120
345/30/110
325/20/110
Tomorrow I begin the 250/<30/60-80 regimen. I’ve made up some food with chicken breast and turkey breast a type of salad. I made my mayonnaise with coconut oil, olive oil, and two egg yolks. That with my fish oil will help me get my oils from the healthiest sources possible.
I put 800 g of meat to my homemade mayo (1/2 cup oil and two egg yolks,) plus some celery, onions, and spices.
It’s 240/25/140 For the whole salad. That means I need to eat half tomorrow and half Tuesday with Extra Lean beef and chicken breast as my protein source to get me up to 250. That with 24 gram of fat coming from fish oil. Actually I’d be better off making the salad last 3 days so I don’t go overboard on the fat intake.
So if I make my salad last 3 days thats 80/8/43, plus 170 g of protein coming from 600 grams chicken breast at 18 grams of fat for the chicken breast, 24 g fat from fish oil, and 43 from chicken salad it will be 85 grams of fat.
Calculating your food intake is quite a chore!!!
[quote]walleye49 wrote:
I carbed up stupidly and gained 6 pounds before CT got in touch with me.[/quote]
I’ve gained ten pounds in a single day before. I wouldn’t have thought it was possible, until it happened. Now, I’m less about the pizza and more about the broiled chicken.
Sounds good Walleye. I currently am at 40 or 42 waist on jeans (depending on make/ cut) and a 42 or 44 waist on dress pants.
My problem is not only the waist though… it is the big food bag hanging over it… lol!
I guess we will just have to use measurements, clothing sizes (and scales to a certain extent) etc. to track progress.
I think genetics is playing a large role too. My son is 21 years… 6-3 and 220 pounds. He is not fat, in great shape and his waist is 36- 38 inches. Perhaps we are a big boned family?
I know I am gaining muscle too. I can feel it, and I have had a few comments from people I have not seen in a while.
I am stoked. Gonna get big… and cut!
Bunny,
Let’s do it! My first goal is 299. That’s 23 pounds from here.
I’ll have a good idea of what my body fat % and I’m thinking my waist will be about 42 or 40 at that point.
When I was 220 pounds back in high school I had a 36 inch waist too. I’m pretty big boned as well.
I’m going through my 2 weeks radical stage right now. Today was the first day of 250 g protein and 60-80g fat.
I had a great training day but now I’m feeling the effects of the low carb and low calorie diet.
I’ll put up the numbers later.
walleye
I had a good upper body workout on Monday. Not a surprise as I was coming off a week of eating big 350/<30/110-130. Plus I took 2 epsom salt baths and got plenty of rest.
Dumbbell Press
80x6
90x6
100x6
110x5
Bentover Barbell Row
135x6
185x6
185x6
185x5
Incline Dumbbell Press
70x6
80x6
90x6
100x5
45 degree pull down
165x6
180x6
195x6
210x6
Shoulder Press
50x6
60x6
70x6
80x5
PullDown
165x6
180x6
195x6
210x5
I took 50 g BCAA during workout, and I ate 1 chicken breast post workout. I lost a bunch of fluid during the night I peed 4 times with very little water intake. I did take 5 G BCAA before Bed, along with ZMA and Probiotics.
Yesterday’s food log 255/25/85, all coming from Chicken Breast, Fish oil, Coconut Oil, Olive Olive, Egg Yolks, and some celery and onions.
Today I’m eating beef lean of course.
242/15/72
35 minute cardio at 130 Heart Rate
weigh in 321
I’m really hoping to lose 6 pounds during the next 2 weeks of the radical diet. We’ll see how it goes.
Today’s Food Log
234/27/103
I ate 73/16/25 post workout. I was way over on my fat grams today, mostly because I had two ground sirloin burgers post workout. It tasted so good!
Workout Detail–I read the article by Waterbury about the wall squats. I’m going to perform 3 sets of 15 for 2 weeks to see if I can get my hips below my knees. That’s the reason that my squat sucks. Here’s the numbers
Squats ( I buried them as low as I could)
225x6
275x6
275x5
275x4
Deads
225x6
315x6
365x6
365x5
Bulgarian Squats
6x6
6x5
5x6
5x3
Lunges Long Step
6x6
6x6
5x6
4x4
Leg Ext
150x6
150x6
150x5
150x4
Leg Curl
8x6
9x6
10x6
12x6
I really hit my quads hard today. My hams saw improved strength. I also stretched for 30 minutes post workout. I’m interested in doing the wall squats I’ll keep a log on those.
Until next Saturday, Gym is Closed Memorial Day so I’m going to do the complete upper body workout on Saturday.
237/24/85
Off day, but I did do low intensity cardio, it took 4 minutes to get the heart rate up to 130 and another 4 minutes it wouldn’t get above 130. I switched machines and get my heart rate up around 145 for 20 minutes.
I ate pineapple in the morning that accounted for 18 grams of my carbs. I noticed that it gave me greater energy. I like pineapple and I’m going to see what happens with my fat loss. I then ate ZERO carbs the remainder of the day.
I weighed myself and I’m ate 320 still, I’m planning my carb up day for Saturday morning and noon and then workout. I’m only going to get 100-120 g from winter squash and sweet potato.
Good job walleye! Keep it up brutha!
255/15/83
I went to Thib’s locker room today and told him about my not being able to go to sleep and not having energy. It looks like my adrenals are getting fried. I’m having high cortisol problems.
He gave me quite a detailed list of things:
Situation 1 (ideal): Cortisol is high in the morning and gradually decreases over the course of the day to hit a low in the evening. Cortisol is a mobilization hormone. When cortisol levels are high, the body is good at mobilizing energy sources. When it is low, you lack energy.
So it should be high in the morning to give you energy and low at night to enable restful sleep. Since testosterone is also at its highest point in the morning, the risk of muscle breakdown from elevated cortisol in the morning is nil, whereas cortisol elevation at night can be catabolic.
Situation 2 (stressed and wired): This occurs when the demand for cortisol production is high during the day (lots of stress) and the body will pump up more cortisol, but you are not yet causing too much of a demand on the adrenals so you can still produce cortisol in the morning.
In this situation you do have energy in the morning, hit a slump mid-day then have a restless evening night. So cortisol has a double peak.
Situation 3 (stressed and tired): Normally occurs after a certain period of ‘stressed and wired’ which placed an excessive demand on the adrenals. As a result your body doesn’t produce much cortisol in the morning (so you feel tired or have a hard time getting up in the morning) but wired at night from the day’s stress (the body can still produce cortisol in response to stress at this point).
Situation 4 (flat line): This is adrenal burnout. You asked so much from your adrenals that you can’t pump out cortisol anymore. At this point you will feel lethargic and lack energy all day. The bad thing is that in this state your body also produces almost no testosterone.
Since you are in stage 3 you will actually need to do a double cortisol modulation: increase it in the morning (and extend its half-life to releave the stress on the adrenals) and decrease it in the evening.
Upon waking up: 3-5g of Yang R-ala (6-10 caps) on an empty stomach
Breakfast: 2 caps of licorice supreme + 1 cap of Panthetine supreme
At lunch: 2-3g of Yang R-ala (4-6 caps) + 2 licorice supreme + 1 panthetine
At supper: 400mg phosphatidylserine + 5g glycine
Evening: 400mg phosphatidylserine + 5g glycine
Bed time: Z-12 + ZMA + Serenity 2.0
Z-12 and ZMA are from Biotest, the other ones are from www.charlespoliquin.net
That stuff’s a small fortune, so what I did was I went to Poliquin’s website and got the ingredients then I went to Vitacost.com and made my list. This saved me about $167 dollars from Poliquin’s brand. I had to order ala carte but I got the stuff.
I got enough for a month’s supply and hopefully I’ll get healed by then.
My spouse wanted some afternoon delight and I wasn’t in the mood. That’s when I knew this thing was serious!
I’m carbing up tomorrow with and working out early afternoon, then I’ll have 2 days off. I’m hoping that gets me back on track.
Until tomorrow with my logs.
Weigh in day
318.5 that feels pretty good.
Work out, I did the whole upper body as Monday the gym will be closed due to Memorial Day.
Squats
225x6
275x6
275x6
(doing wall squats that Waterbury recommended seemed to help me get lower without leaning so far forward.)
Stiff Legged Deads
225x6
315x6
315x6
Dumbbell Press
85x6
95x6
105x6
105x5
Seated Rows Wide Bar
180x6
195x6
210x6
225x4
Incline Press
65x6
75x6
85x6
85x5
Pull Downs 45
180x6
195x6
210x6
210x4
Shoulder Press
55x6
65x6
65x5
Pull Downs
180x6
195x6
210x4
I was pretty much spent after the workout. Now I found out that I might have wasted my money at Vitacost because CT said there is a difference between generic and brand name supps.
I’ll see if I can cancel my order and get the good stuff. As long as I’m shelling out some serious money, I want the stuff to work for me. If I can’t it will be live and learn I guess.
The carb up day is going great, I ate winter squash 400 g, and 200g broccoli for 50 g of carbs, I’m going to have a sweet potato for about 50 g of carbs and call it a day.
I’ll just walk for about 40 minutes the next couple days or climb some sand dunes around my house for some cardio.
Food Log for Sat and Sunday
253/116/87
325/50/83
I increased my protein and carbs on Sunday to see how I feel.
The symptoms I described are now gone. Here’s the changes I made. This week I came down on lower calories and was really effected by these symptoms for the first 6 days of the lower calorie phase. After my workout on Saturday, I took a 40 minute far infrared sauna, then a 20 minute epsom salt bath and a nap. I drank about a gallon of water during this.
I had a good night sleep, and the symptoms are gone. The other thing I’m doing is eating 100g of raw pineapple in the morning for about 16 g of carbs plus the digestive enzymes. I’ve been increasing my carbs closer to 30 grams a day.
I’m monitoring closely and will keep records in detail on my log.
I’m wondering if what I experienced was just a reaction to my body burning fat. I’m going to watch this very closely, and I’m keeping my carbs closer to 30 than to zero like I was in the past. If I can get through this thing with diet. I don’t like taking supplements because I think your body gets adapted to them and expects them.
For the good news. I put on my 42 inch jeans. The waist fits a little snug but they fit!!!
The only thing is that they are tight in the legs from doing legs!!!
I gotta go, I’ll log more later.