Yanick

TCD,

My email, Yanick987@aol.com, i'll give it a shot. This is really interesting stuff.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

w8lifter

I will do it Chicken Baby....I am having a hell of a time cutting this time around...my body is really resistent... and I'm always up for experimenting....

You can email that pic to me if you want and I'll see if I can resize it.

Robboe

Sent.

Being held down by The Man

Robboe

Great!

I imagine Lyle will appreciate feedback from a female's point of view.


Are you just gonna put little tidbits and updates in here, or would you prefer emailing Lyle yourself?

Being held down by The Man

w8lifter

Well what kind of reports are you giving him?

Do I have to get tested? I hate getting tested unless I'm already @ 10%

Robboe

Not overly sure yet myself.

At the end of the week i was just gonna draft up a brief summary of the week's activities and how i feel they've affected me and my goals. I'm not getting tested either, too much hassle. I was just gonna give him estimations on how i feel the program is working as far as fat loss is concerned.

Whatever comes into my head on that day is what he's gonna get

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w8lifter

K...I'll just update here...might introduce myself to him eventually though

Robboe

Ok, cool.


Tonight i had the carb load. Started at about 9:30pm. I had 50g dex, 50g malto, 2 scoops simply whey, 10g creatine, 6g CLA and 1mg biotin.

I had the creatine tub still left over from a few months back, so i figured anything to help store more water and glycogen has got to be worth it. We'll see.

30 minutes later i chased it up with a small amount of chicken breast and 178g of oats. Which sounds like a hellish amount, but i don;t cook my oats and it didn't take me long to eat. I actually went against two of Rob's recommendations: 1) I ate protein during the carb load and 2) i drank water. As daft as the latter sounds, he recommends only 'sipping water' to control bloating during the carb up.

A little while after (a hour or two) i had a tin of tuna and 144g of brown rice. Again, it seems like a lot of food, but it wasn't that bad. I think i can get away with it though, cause i'm a big lad as it is. Someone smaller may have trouble, but then again, someone smaller wouldn;t be taking in this amount of carbs in such a short duration.

In total i packed down about 300g carbs.

I have legs tomorrow, so i'll see how well this carb loading business has saved my training after today's cardio.

Being held down by The Man

w8lifter

Stupid fucking file size limit

Robboe

Well i did legs this morning. Great workout it was too. So after week 1, i think i may be able to get away with doing a long cardio session the day before hitting legs without causing too much problem with my resistance training. It may, however, take a long term effect - ie it'll hit me after a few weeks and not straight away. But only time will tell.

For legs i did:

squats - 3 sets
SLDLs - 1 set with 1 drop set
Leg press - 1 set with 1 drop set

I tried to do some calves and some abs, but the intensitiy just wasn't there - either was the strength.

I chugged my whey and cream and took 1g vitamin C and 200ug chromium piccolinate. I'm gonna cook up some steak in a moment

Again, post training i'm quite perky and not in my usual seritonnin-induced comatose state, which is quite cool. Means my head is more clear for other things, like watching the FA charity shield on TV

In case you guys are wondering why i'm usually in a seritonnin coma post training, it's cause of the carbs that i used to take in. I used to load post workout, but no more for now. It's cause there are 5 aminos that compete for transport across the blood brain barrier, one of them being tryptophan - the precursor for seritonnin. There are only so many receptor sites for these aminos to compete for, so there's a "balance" if you will. However, once you eat carbs, the insulin release the body uses to lower blood sugar levels actually transports the aminos into body tissues like muscle - except the tryptophan because it is bound to a protein (albumin i think) and so isn't carried by the insulin. This means that the tryptophan has an easy access through the blood brain barrier in larger amounts and thus, converts to seritonnin and makes you feel all groggy. This happens anytime you eat a high carb meal. Just think back to thanks giving dinner and how you feel about an hour afterwards

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Robboe

Cool!

Thanks leah.

Ok, hopefully that'll help you visualise how some things work as far as the hormones go and how your body makes dieting down difficult.

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kuso

TCD......GREAT thread !!!!!!!!

I`m not asking you to post em, but did you take some pix or something to see how this goes?

Robboe

No, sorry.

Being held down by The Man

Dr. Pain

Quick question TCD, I've been away but following. Here Biotin is dosed 800 mcgs By Twinlab and 2500 mcgs by Nature's Life. I have never seen larger amounts....how did you get a gram?


DP

Robboe

My fault, sorry, they're just 1mg tabs. (i've amended now).

I use a cheap health store (Holand and barrett) in Newcastle city centre for most of my vits, or the supermarket (Tesco) amazingly. I don't have loads of dispensible cash for supps (which is why i'm quite anti-supps for the most part, the rest of the part being that most are shit) so i don't go OTT with the vits and such. I know a lot of people use those "mega vitamin stacks" and all that, but i get more than the RDA for most, and i chose my foods sensibly for micro as well as macronutrient content.

I will, however, be looking into the nature's life product to see how much it bends my budget. I'm quite a firm beliver in Biotin to aid insulin sensitivity, even if i'm not diabetic.

Oh, and as camp as this sounds, i have noticed visible improvements in my skin (especially my face which was/still is quite bad for acne), hair and finger nails (if only i'd stop biting the fuckers and let them grow).

Well, i did cardio this evening.

Got home from graft at about 4:15pm, popped 200mg caffiene (i wonder if i'll pay for that tonight...) and 2g L-tyrosine.

Incidentally, my last meal prior to this was at 1:30pm, meaning several hours between eating and cardio, hopefully emulating some of the effects of morning cardio to the best possible degree.

Was doing my sprinting by 4:45pm after adequate warm up.

4 minutes of progressive speed running, 3 minutes calm walk, and then a further 4 minutes progressive running. Killed me, it did.

I waited a few minutes and got my breath back and then hit the stepper. I was really ready to come off after ten minutes, but a nice young lay-dee came in to train, so i stuck around. Then again at 15 minutes i was ready to go home, but another bonnie young lay-dee came along, so stay Rob did. This happend several times, thankfully, so i stayed the duration of 30 minutes. A welcome incentive it was. The sweat was literally pissing out of me.

I came home and had some chicken breast (had no cooked veg, so chicken only it had to be). After a further 15 minutes i couldn't hack it due to pangs, so i had some cottage cheese, nuts and a few strawberries.

Things that = ace:

1. My waist becoming visibly smaller.

Things that = not so ace (arce ):

1. Being flat sucks proverbial monkey gonads.

I hope i can muster a good push session tomorrow.

Being held down by The Man

w8lifter

....and you think Lyle is the funniest on the net ...LMFAO!!!

LrdViperScrpion

Really? Biotin has improved acne problems for you. Wow, I need to try that, as my face looks like sh*t due to acne.

Robboe

It has helped, aye, but don't expect miracles.

Being held down by The Man

Robboe

I have been really drained for most of today at work. I'm gonna look at my diet again in a bit and make sure i'm taking in enough fat. It may, however, just be the cardio taking it's toll, since i'e really just suddenly introduced it in quite a quantity all at once after not really doing cardio much at all during my last bulk (if at all).

I did muster a decent push session. I did feel like i got the job done, although my workout was a little different than usual. If i had done my usual training i doubt i'd have progressed much, if at all on most exercises. But progression is not my priority when cutting - retaining is.

Here's a quick workout summary:

BB Bench: 3 sets, all just shy of failure.
Slight inclined DB flyes: 2 sets, both shy of failure.
Weighted dips: 1 set with 2 drop sets (for heart rate elevation more than anything).

CGBP: 2 sets, first set with 3 fucking forced reps that i DID NOT WANT, but the spotter is the guy's PT and he's a cool guy and i didn't have the heart to tell him i didn't want them, which is really dumb of me. I should have told him before the set not for forced reps. The second set i lowered the weight and went for higher reps without a spotter.

Side laterals: 2 sets, the second with 2 drop sets.

I like drop sets for heart elevation a lot right now.

My hams are really quite sore today, so i'm unsure whether to do morning carido tomorrow, or wait until the evning and do it then, or if soreness is still bad, have a day of rest. Maybe tonight's carb up will help me decide.

Being held down by The Man

w8lifter

Me too!

Why don't you post your diet right now Chicken Baby...just so we can see the whole plan

Robboe

It's in the first post.

Being held down by The Man

w8lifter

Ha! Oh yeah

mama's boy

TCD,

Why no Overhead Press? Good thread, BTW.

Robboe

I dropped them for a while about 2-3 months ago. I see no need for them right now. My anterior deltoids get enough work on presses and dips and i do side laterals for the medial head.

On back day i usually do 1 set of rear flyes for posteroir head, if i think it's warranted. On days where i do a bit higher volume and more rows i won't do any.

When i want them for functional strength i'll start doing them again. As long as my benching and dips are progressing my delts are.

Ate my third meal at 1:30pm, fell asleep three times during 1 and half hours worth of meetings between 2 and 3:30, left work at 4pm and went straight to the supermarket. Got some food, went home and had some L-tyrosine and 200mg caff (at around 5ish, which may be pushing the mark a bit for such a dose of caff).

I went to the gym round the corner. Initially i wasn't planning to judging on how i felt last night, but what a difference the carb load makes. I had more than my usual 300g though. I added a few potatoes to my steak and rice in my second meal, ate an english muffin with some edam cheese while i was waiting for my rice to cook, and i ate a banana after my oats; so we're talking closer to 400g carb load last night. I felt my heart beat in my head - and enjoyed it, sadistically. I felt really warm all night too and it carried over this morning, which was nice. A carb up definately aids the thyroid, and a larger carb load was just what the doctor ordered, methinks.

Anyhoo, i digress...

3 minute warm up walk on the tready.

6 minutes progressive running, starting at 7.5mph working up to 10mph every minute. (notice how i manage 6 minutes now? Since i've gradually worked my way up. I do this for weights as well, and i suggest others follow if they don't already do so. Unless you're 10+ years in training then progressive overload is by far the most efficient and best way to go about getting bigger and stronger in my opinion. And we all know how high i think of my own opinion ).

3 minute walk.

4 minute progressive running, working up from 8mph to 10mph.

3 minute walk.

2 minutes running, first minute = 8.5mph, second = 10mph.

I felt like adding the third run cause i felt strong for it. And fitter. Like i said, carb loading does a body good.

30 minutes on the stepper, course 1, +2 (just for my own reference so i can increase the intensity every so often).

I was talking to a friend for the whole time and it didn't at all feel like 30 minutes. He's originally from Kashmir, so we talked a lot about the situation over there and such, and the increasing drug use in my weights gym.

After this i was done, but i felt the need to re-pay the favour and spent a further 10 minutes on the bike talking to him.

I got home and ate some chicken at 7pm.

Ate some cottage cheese and nuts at 7:30pm with 400ug vitamin E.

Being held down by The Man

Robboe

Felt fine today, despite cardio last night.

Did pull just earlier:


4 sets of wide grip chins - the reason for such high vol was as follows:

1st set: +10k - 4.5 reps

Since i got 5 last week, i did this:

2nd set: +15k - 3 reps
3rd set: +20k - 2

Both sets stopping short of failure (prolly by a rep) and then my fourth set:

4th set: +10k - 6

So i progressed after all

Nice little trick i thought i'd share with you all. Easy way of tricking your CNS.

Followed it up with 2 sets of BB rows, with a third set having 1 drop set.

Did a quick cable row/CG pulldown superset for some heart elevation and back was done.

2 sets of DB shrugs with the 70k's and i was done.

Not much else to report right now.

I'm gonna go in and do some GPP work tomorrow, and maybe might follow it up with some cycling.

Being held down by The Man

Robboe

Last meal was at 1:30pm, took 200mg caff and 2g Tyrosine at 4pm (ish) and was doing cardio by 5:30pm.

No GPP today as planned cause my sister wanted me to take her to the local gym for cardio, so i'll do some GPP on another day if i feel like it.

3 minute warm up on tready.

6 minutes running with progressive resistance.

3 minute walk.

3 minutes running with progressive resistance (couldn't muster 4minutes).

3 minute walk.

2 minute sprint.

Waited for 5 minutes and then managed 30 minutes on the stepper. It was hard, but i managed it.

Got home around 6:45pm and had some chicken breast. I'll eat a full meal in a few minutes (about 7:15pm), including some more chicken breast, cottage cheese and some cashews.

Tomorrow is a busy day - i need to get up for some morning cardio, go to the city centre to get some bits and bobs, including some more L-tyrosine and then i head off down to Hartlepool to me my nana. I haven't been down in a while, so i wanna go see her. She's a ridiculously old aged woman, but she's still got all her marbles and she's a real hoot.

Later that night i go out drinking for a friends birthday. It'll be part of my "carb up", haha.

At least i keep telling myself that. I just gotta remember to get some quality carbs in me before going drinking, and then to restrain myself from eating fatty foods once i'm drinking. I'm also drinking at a new location to me, as far as drinking and clubbing goes. It's at Whitley bay at the coast. Should be fun, although i hear the average age of the "babes" there is about 45

I may have to stop over at someone's house too, cause the taxi fare home will cost and arm and a leg, which may mean i have to move leg day to the monday night (which i'm not particularly fond of, cause i have push the next day and i don't particularly like doing two large body parts on successive days). We'll have to wait and see what happens.

I also weigh in tomorrow.

Being held down by The Man