HeyMrWaters Full Training/Diet LOG!

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  1. #1
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    HeyMrWaters Full Training/Diet LOG!

    Hey everybody, starting a new log to showcase my transformation that is about to happen/has already commenced (will get to that).
    As the title states I will be using EliteBodyTuneup coaching services, although this is on my own and has nothing to do with the current world pharma transformation contest. This is just a log for personal record and for whoever wants to follow along and see how I make some serious progress to my physique while using EBT. I have muscle to gain and fat to lose and its time to do the damn thing !

    I have been working with EBT for 4 weeks now (with zero aas assistance) to shed some un-wanted bodyfat, and have been recomping nicely(see pics below). But now is the time to throw some, as DieselJimmy would say, gods nectar into the mix. Gearz!


    The plan is to now bulk/recomp for the next 3 months so I can cut hard afterwards with more lbm to work with, and produce a better overall package vs. if I was to just start a cut now.

    If you would like to go check out what kind of log I will be keeping, or just read and see my progress up to date so far in much detail ? the log I have been keeping is located here: HeyMrWaters EliteBodyTuneUp Full Training/Diet LOG! - Anabolic Muscle Forums

    Or here?s the TLDR; version:

    height 5?7
    starting weight 170.4 (11-11-13)
    weight now 166.8 (12-10-13)
    4 weeks of dieting to shed some bodyfat
    recomping nicely
    no gear so far, that starts now

    Then:


    Now:


    Then:


    Now:


    Then/Now:

  2. #2
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    Then:


    Now:


    Then:


    Now:


    Today was actually day 1 of the new diet/training/supplementation program for my bulk/recomp. I will continue to carb cycle like I have been previously, just with much higher calories precisely timed. My once weekly reward day will be the same as my other low carb days, except with 2 anything-goes meals. Im allowed to splurge, but not go too too crazy. Overall, its a lot of the same foods as my previous meal plan, with a few key changes being made so be on the lookout if you were already following the beforehand diet I will get more into everything day by day.

    Training will stay the same for now, but will change in the upcoming weeks. I am still adjusting to the high intense little rest between sets workouts when ready we will make some changes. The split is MWF push legs pull, and an optional Saturday gym session. Cardio for now (again will be changing) is HIIT post workout MW and fasted LISS Thursday only(and if I lift on Saturday).


    Gear wise during this bulk/recomp I will be running moderate doses of test/deca with an IML M-Sten kickstart and dbol at the back end. First pin is going in this evening.


    Fasted weigh ins will be conducted on Tuesdays and Thursdays. Be on the lookout for those.

    This log will be updated daily (at least 5 days a week) all the way until the end and there will be plenty of pictures and fun so come on in and enjoy the ride with me. Let's get this party started:

    Even though the day is not over yet, I have all my meals prepped so Ill go ahead and do my log for the day:

    12-10-13
    Low carb/ No weights/ No cardio

    Morning fasted weight: 166.8

    *low carb day

    Diet:
    -omelet with portobello mushrooms(olive oil)
    -protein shake with almond butter
    -chicken breast and greens (olive oil)
    -chicken breast and greens (olive oil)
    -tilapia and greens (olive oil)
    -omelet and almond butter

    *normally I take notes all day on what Im thinking or how Im feeling, since there was no lifting or cardio done today, didnt really have much to say. Just glad Im finally getting this show on the road.
    That is all for now, feel free to post any questions or comments you may have - please keep in mind, that this plan from EliteBodyTuneup is catered exactly to my crazy schedule, body composition, and end goals. Although I do want everyone to learn as much as possible from this transformation, what you may need may be very different than mine. Genetically, height, size, etc nobody on this forum is the same as me - and all these points were taken into consideration when making my plan. EBT takes all the guess work out for you, and I wouldn't be doing all this with anyone else. EBT will break you down, then rebuild you, better, faster, stronger! Thanks again

  3. #3
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    Very good start bro... Let the necter commence..

    This message was sent by God
    ?This message was sent using true power!!!

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    ha appreciate the kind words.

    Tomorrow is my new high carb day and legs! Lets see what kind of pump all these extra calories can produce.

    Goodnight for now, gotta get your rest to grow. Later people

    Oh and before I forget the cycle has officially begun!




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    12-11-13 Leg day/ HIIT Cardio/ High Carb

    *got 2 meals in then went hit legs

    Workout:
    -Leg Extensions (pre-exhaust)
    -Squats (heavy weight)
    -Leg Presses (heavy weight)
    -Lying Leg Curls (heavy weight)
    -Seated Calf Raises (slow and steady contractions)

    *finished lifting in 45 min - straight from weight room into cardio room

    Cardio:
    -15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)

    *high carb day

    Diet:
    -vanilla greek yogurt, frozen mixed berries
    -omelet, oatmeal
    -protein shake, banana (post workout)
    -chicken breast, white rice, greens (drizzled olive oil)
    -chicken breast, sweet potato, greens
    -omelet, blueberry greek yogurt, almond butter

    Notes:
    Leg workout went great, didn't have to wait on anyone to use any equipment - just bam hit it hard then on to the next one. Just a reminder, all lifts are done with minimal time between sets, no time to talk or text, just enough time for a sip of water then back at it. I will hit failure on every set of every lift - these are all out iron chomping gym sessions that will leave you hurting afterwards....pretty much why it's still taking me time to get used to them lol.
    All my low carb days or high carb days will pretty much look the same(for now), the only thing that will change is which day I go with depending on the carb cycle plan.
    Spent all day shopping with the old lady......walking around for hours post workout was not fun lol. I myself and my wallet both hurt, felt like I went shopping for 3 days straight. Again, had all my meals prepped and just ate them in the car between stores.
    Very excited to see what this IML M-Sten will produce while waiting on all the long esters to kick in....if anyone has any experience feel free to chime in - expecting some lean gains and strength increase. We will see!

    Gym Jam of the day:


    and that's I got for ya today folks! Fasted weigh in post cardio tomorrow morning!

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    Update: post cardio fasted weigh in today-
    165.2
    This carb cycling sure does cause a lot of weight fluctuations haha -low day today then another high day tomorrow.


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    i hate carb cycling but boy it does wonders!


    **All information discussed is for entertainment purposes only!**

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    Quote Originally Posted by SwoleZilla View Post
    i hate carb cycling but boy it does wonders!
    haha it's still new to me so I'm still getting a feel for it. I like it, and I agree with the wonders part 100%!

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    12-12-13
    Fasted LISS Cardio only/fasted weigh in/low carb

    Woke up, had a cup of black coffee, then went run my 2.5 mile jog.
    Came home, weighed myself still fasted at 165.2

    Diet:
    -omelet with portobello mushrooms (olive oil)
    -protein shake with almond butter
    -chicken breast and greens (olive oil)
    -lean steak and greens (olive oil)
    -salmon and greens (olive oil)
    -omelet and almond butter

    BUSTED MY ASS RUNNING TODAY and not in the way you think.....tripped over a crack in the damn sidewalk and went straight to the ground hahah shook it off and got back up and finished my cardio. I think only one person saw me

    Yesterday I really focussed on keeping my core tight and squeezing the glutes at the top during squats. I had better form I believe and I could definitely tell a difference this morning since I was extra sore in those areas.

    Tomorrow is high carb and pull day. It's a lot of food compared to my previous high carb days when I was cutting but hey I like it. Pretty tasty if I may add too - greek yogurt ftw. Everything is going great so far - enjoying the process.

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    12-13-13 Pull day/ no Cardio/ high Carb
    friday the 13th...uh oh haha

    Woke up, had meals 1 and 2, then drank my black coffee on the way to the gym for pull day.

    Workout:
    -Reverse Grip Pulldown (moderate weight)
    -Bent Over Rows (heavy weight)
    -Below Knee Rack Deads (moderate weight)
    -V Bar Pulldowns (heavy weight)
    -Straight Bar Curls (worked the rack to failure)
    -Seated Dumbbell Wrist Curls (to failure)

    *pump was so incredible I couldn't even reach around to scratch my back lol it was crazy..kinda painful. I attribute that to the abundance of carbs pre workout. Great day in the gym.

    Diet:
    -vanilla greek yogurt, frozen mixed berries
    -omelet, oatmeal
    -protein shake, banana (post workout)
    -chicken breast, white rice, broccoli (drizzled olive oil)
    -chicken breast, sweet potato, greens
    -omelet, blueberry greek yogurt, almond butter

    Notes:
    Really liking this diet plan from EBT. To some this may be bland, and the same foods over and over again but I love it. There are other lean protein, veggie, and carb sources I can choose from of course but the ones I'm eating are my favorites! (and cheapest). High carb days are fun though and I'm not even a carb freak at all it's just much more food compared to the lower days and makes me feel like this isn't even a diet at all.

    I didn't go into much detail about the cycle in my original post so in case anyone is wondering I am running 750 test/600 deca m-sten kicker and dbol back end.

    Excited for when next week rolls around and I hit the same lifts to see if I notice any increase in strength, endurance, or this good pump continues(attributing it today to the carbs though). Hoping to see some action from this methylstenbolone while waiting on the long deca and test esters to kick in.

    When I prep my meals for next week I'll get some food porn going on in the log. Not much exciting about chicken and veggies but at least you will know I'm actually eating what I'm saying I am lol

    Freaking headphones broke during rack deads...played some disturbed through the speaker of my iphone, only person in the gym - not sure why, but probably still would have played it to drown out the "girls just wanna have fun" music coming through the gym's sound system....guess I'll be picking up a cheap new pair in the morning!

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    high carb day! youll see you will start to just live for these days!

    oh you really changed up your cycle. thought you were going to run tren/test/winni. thats a total 360 man

    def broke my headphones before. just want to murder someone when it happens


    **All information discussed is for entertainment purposes only!**

  12. #12
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    when the music stopped playing I thought I had broke my phone or something haha much rather it be a 10$ pair of headphones

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    12-14-13
    optional lifting day/ optional cardio/ low carb

    Woke up still feeling pretty tore up from yesterday's gym sesh so passed on working out today.
    Did do some fasted LISS cardio this morning though..my normal 2.5 mile jog. Didn't trip and fall today lol
    Also I don't think I ever mentioned that my hydration for the day is 2 gal's of water. Any less and I end up being thirsty.
    Then I started my meals for the day.

    Diet:
    -omelet with portobello mushrooms (olive oil)
    -protein shake with almond butter
    -chicken breast and greens 'stir fry' (olive oil) * recipe below
    -chicken breast and greens 'stir fry' (olive oil) * recipe below
    -salmon and greens (olive oil)
    -omelet and almond butter

    Normally I use Mrs. Dash for all my seasoning needs for my meals, but today I felt like switching it up and had extra time since no gym today. Also instead of the normal 'meat with a side of veggies' I've been eating, this kind of switched it up since everything was jumbled together like a stir fry..So that brings us to....

    Recipe of the day: (sort of haha)

    2 cups raw broccoli
    2 cups raw greens
    (they both cook down to about half size so you end up with 2 cups total of cooked veggies)
    16 oz. cooked chicken breast strips (thin cut)
    2.5 tbs olive oil
    and a little bit of ginger powder, minced garlic, red pepper flakes, and a pinch of sesame seeds.

    Cook everything down and split in half to make 2 meals for a low carb day.
    Fits my protein and fat macros for those meals perfectly, get my necessary veggies in, plus the seasonings I did use have 0 to little sodium and I didn't use enough to make any significant carb intake. Tasted pretty freaking good!

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    Here it is:

    (More chicken hidden underneath of course)
    Tastes Asian-y haha.


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    Here it is! Reward day!
    no lifting/ no cardio - just rest, relaxation, and recuperation so I can get back at it hard tomorrow morning!
    Next fasted weigh in will be tuesday morning. Not sure what my weight will be - I'm guessing up a pound or so doesn't really matter anyways since I'm carb cycling but tuesday will mark the end of week 1.
    Will be paying attention to see if I notice any differences in my lifts this week compared to last's.

    Reward day diet: (2 reward meals, the rest is same as low day)
    -omelet, portobello mushrooms (olive oil)
    -protein shake, almonds
    -chips, salsa/ pollo asada, pinto beans, spanish rice, sliced avocado, corn tortillas (reward meal 1)
    -chicken, greens (olive oil)
    -chicken, greens (olive oil)
    -two skinny cow ice cream sandwiches (reward meal 2)

    Starting at a new gym tomorrow..I'm sure everyone else will be doing international chest day along with me lol.

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    Sorry for getting behind on updates! Had to take care of a few things yesterday and got caught up.

    Monday: 12-16-13
    Push day/high carb/ hiit cardio

    Workout:
    -Pec Dec (pre-exhaust)
    -Flat Barbell Bench (heavy weight)
    -Incline Dumbbell Bench (moderate weight)
    -Decline Barbell Bench (moderate weight) *if you noticed these first 3 lifts will be flip flopping from barbell to dumbbell each week
    -Dumbbell Side Laterals (moderate weight)
    -Rear Laterals on Pec Dec (steady and slow contractions)
    -Seated Smith Machine Shoulder Press (heavy weight)
    -2 sets of push downs then 2 sets of dumbbell kick backs *pushing movements already obliterated the tri's didn't need any further work

    *straight from weight room into cardio room

    Cardio:
    -15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)

    *high carb day

    Diet:
    -vanilla greek yogurt, frozen mixed berries
    -omelet, oatmeal
    -protein shake, banana (post workout)
    -chicken breast, white rice, greens (drizzled olive oil)
    -chicken breast, sweet potato, greens
    -omelet, blueberry greek yogurt, almonds

    Tuesday 12-17-13
    fasted weigh in/ no cardio/ low carb

    *low carb day

    Diet:
    -omelet with portobello mushrooms (olive oil)
    -protein shake with almond butter
    -chicken breast and greens (olive oil)
    -lean steak and greens (olive oil) *local store had a sale on sirloins, bought 2 weeks worth lol
    -salmon and greens (olive oil)
    -omelet and almond butter

    Weigh in today...... 167.8 So going up.
    Have a much fuller look already, noticed that on monday (push day). Will get some pictures up when I can... I think my body is using the extra cals and carbs nicely, and I look just as lean as when I started. Not any leaner, but not any fatter either so I say the weight gain is positive.....really just look extra full, and holding onto the pump much longer. I like it.

    I must be looking extra juicy as of late, Mrs. Waters offered to and is prepping my meals for me this week! (she has never ever done this lol). So if she's trying to help out then I must be headed in the right direction....plus the extra support really helps this whole process mentally.

    Weights don't feel any lighter so to speak yet, but endurance and recovery between sets is up for sure. And about time ! aha. I attribute this to the M-Sten and it is well welcomed.

    Today marks the end of week 1, and I'd say it was a good one- many more good weeks to come also

    This is all I have on my mind at the moment, just wanted to hurry up and get everything up to date on the log.

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    HeyMrWaters, Im in for your log, I see some good improvement already. what do you do for ab work?
    I'll get there or Die trying...

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    Quote Originally Posted by Swfl View Post
    HeyMrWaters, Im in for your log, I see some good improvement already. what do you do for ab work?
    Thanks for stopping by!

    As of now very little ab work. The HIIT cardio really works my core hard and with my abs being sore the next day post cardio I say that is enough work.
    Although, on saturdays (my optional/do what I want lifting days) I usually do an assortment of planks/ab roller/ crunches/ weighted twists to end that workout.

    So HIIT cardio and if I lift on any given saturday that's when my abs/core are specifically targeted.

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    HIIT cardio is an amazing thing. What exercise do you do for your HIIT? I like the elliptical myself.
    I'll get there or Die trying...

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    Yes it is! and good call, I'll start including what kind of HIIT from now on - but yes so far its been all elliptical.

    I enjoy getting outside and jogging, but I believe this HIIT is really helping make a difference...it's tough and I like it ha.

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    I said it before and I'll say it again:
    Preparation is key!



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    I see broccoli carrots and what is that meat there? shredded chicken or tuna? I cant tell.
    I'll get there or Die trying...

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    Quote Originally Posted by Swfl View Post
    I see broccoli carrots and what is that meat there? shredded chicken or tuna? I cant tell.
    Sweet potato not carrots! Haha

    Lean steak(sirloin), salmon, chicken, greens, broccoli mostly. White rice and sweet potato for my high carb days.

    All my other meals are omelets(twice a day pretty much), greek yogurt, fruit or shakes- which I don't need to prep.


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    Brother your dedication has been paying off keep up the good work

    -jwgibbons
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    All information discussed is for entertainment purposes only. I do not condone the use of illegal drugs and do not use them myself.

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    Appreciate all the love fellas. Doing my best !

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    How I start off my high carb days, yumm



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    12-18-13 Leg day/ HIIT Cardio/ High Carb

    *got 2 meals in then went hit legs

    Workout:
    -Leg Extensions (pre-exhaust)
    -Squats (heavy weight)
    -Leg Presses (heavy weight)
    -Lying Leg Curls (heavy weight)
    -Seated Calf Raises (slow and steady contractions)

    *finished lifting in 45 min - straight from weight room into cardio room

    Cardio:
    -15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)

    *high carb day

    Diet:
    -vanilla greek yogurt, frozen mixed berries
    -omelet, oatmeal
    -protein shake, banana (post workout)
    -chicken breast, white rice, greens (drizzled olive oil)
    -chicken breast, sweet potato, broccoli
    -omelet, blueberry greek yogurt, almonds

    Notes:
    Started at a new gym today! Absolutely love it, liked the atmosphere so much I think it attributed to me lifting even harder haha. It's two stories and everything downstairs is really old school and hardcore gym related, and then the upstairs is for all the people doing body combat and different cardio classes like that...got a little something for everyone. What really stood out to me the most was that they had 100 pound plates. Used those suckers up on squats and leg press haha I was so excited when I saw them (never been to a gym that had these before). Oh and the girls at the front desk tossed me a free t shirt for the hell of it. Glad to call this place my new home.

    Only one more meal left for the day, but I think it's so funny that all my meals taste better when Mrs. Waters prepped them. Maybe it's just because I didn't have to put in the effort to prep them, or I just suck at cooking....probably both lol...and yes I watched over her shoulder to make sure that the correct seasonings and no extra oil was used

    Still haven't shaved since before November.....looking full mountain man right about now. Feel like I've put in too much effort already just to shave it all away lol although I will see a skinny-er new face when I do decide to whack it all off.

    I think I'm addicted to the post workout euphoric feeling you get after you kill it in the gym...all the stress and worries I've had on my mind as of late go completely away and just feel completely at peace...y'all know/can relate to what I'm talking about?? Hell even the crappy pop music that came up while surfing the radio sounded good and had me bobbing my head. I love the iron

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    Oh and the gym jam of the day!

    ..was youtubing it up a few days ago, and stumbled upon a david henry posing routinefrom a recent comp using this song(dude has unreal conditioning)....thought it was awesome and had to download it.



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    nice work MrWaters...the m-sten is a great frontload starter...strong but not over the top..some nice changes in your 4 week cut...OSL and i think a lot alike as in i like to break em down and build em up...too many guys get stuck in a rut of trying to eiter cut or bulk for long periods of time..the human body adjusts to that and that is when it slows down or stops..

    will keep checking in...



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    Quote Originally Posted by s2h View Post
    nice work MrWaters...the m-sten is a great frontload starter...strong but not over the top..some nice changes in your 4 week cut...OSL and i think a lot alike as in i like to break em down and build em up...too many guys get stuck in a rut of trying to eiter cut or bulk for long periods of time..the human body adjusts to that and that is when it slows down or stops..

    will keep checking in...
    thanks for stopping by. and I agree with the m-sten, after being 1 week in I haven't noticed anything too crazy, but since I've been using this same lifting program for roughly ~5 weeks now, I can definitely notice the enhanced recovery time between sets and extra endurance I attribute to the m-sten. I like it.

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