DP's Slow Cut to Preserve LBM

[Dr. Pain]

Pre-weekly update:

A day or two ago I was trying to figure out where my Nutritional program was/is at. Seems I miss a few meals a week cuz we have been almost too busy. I add a few meals when I can...so it probably looks like o-2 days at 4 meals (like yesterday, glad it was an off day), 3 or so days at 5 meals and at least 2 days at 6 meals...kind of like a NOT on purpose cycling....and I can tell it is NOT optimal!

Thus...I'm average 5 meals a day at 300 P 50 C and 125 F, with at least 2 days at 360 P 100 C and 150 F, Just guessing about 2700 plus or minus calorie average...

I'm losing not quite one pound a week over time...and it's like 60/40 or worse LBM/BF

Bottomline: Time to be more SERIOUS and CONSISTENT

DP

 

[w8lifter]

I've been serious all along...you need to get serious


J/K! lol

 

[Dr. Pain]

The J/K saved your Ass

DP

 

[w8lifter]

*:angel:*

 

[Dr. Pain]

RIGHT!

 

[Robboe]

Originally posted by Dr. Pain
I'm losing not quite one pound a week over time...and it's like 60/40 or worse LBM/BF

Andrew, what bodyweight are you aiming to nail by the end of this cut? Or are you just on-going until you're happy?

 

[w8lifter]

Andy? LMFAO

 

[Robboe]

He doesn't like being refered to as that?

I'll edit.

 

[w8lifter]

lmao...I don't know...but it was funny!

 

[Dr. Pain]

Yes I dislike it...and now she's gonna use that to peeve me I bet.....

Thanks for changing it TCD When I grew up in the Bahamas, the English girls all called me, Ondy (On-dy)..drove me nuts...lol

I was hoping for 212 at 6%....but I'm stuck in "life happens" mode and it's looking like 205-208....literally "No Change" but age for a year. I think the high point was in December almost 224 at just under (I hope) 10%....

When it gets warmer, I get leaner, so we'll see

DP

 

[Robboe]

Bah, just get fat and go to flab acceptance groups.

Ironic how you get fat acceptance groups and yet you'll never find cocaine-addiction acceptance groups, eh?


Anyway, so you're around the 210lb mark now, yeah? What bf% or there abouts?

And seriously, how much visible difference is it to you going from 8% to 6%?

 

[Dr. Pain]

8% to 6% is dramatic..more vascularity, striations, depth of cuts....and an illusion of being bigger. Given a constant BW..lower BF almost always looks bigger.

I can't just get fat...and I could use a post bulk accepetance group, as I seem to have a little redistribution of BF since.......I was sufferig from VAT blues...still very lean in the legs, chest, arms and shoulders....I ran some figures at 7.2% to as high as 8.7%...but I didn't submit to fat testing for fear of failure

My best guess...7.6 to 8.2 @213 today...my body's new tendency is to look ripped only/mostly when just waking or pumped

I already know the math sucks....lol

DP

Weekly report:

BW

M 211
T 211
W 211
TH 213
F 213

Highlights...simple and good shoulder and chest W/O's:


Swiss ball DB Press

Incline Smith

Decline DB

Cable flyes - bottom

Cable flyes - top

DP

 

[Robboe]

I actually reckon i could run the fat acceptance groups quite well.


"Well, you're fat. Deal with it."

 

[Dr. Pain]

Weekly Report:

BW

M 212.5
T 212.25
w 212.75
Th 213
F 212.25

Range bound, but nice defintion all week....superior morning cuts all this week. Good W/O's and strength

Highlights:

We have been doing some exercises suspended from chains, like feet on a swiss ball, prone chins..and push-ups:

Speaking of new interesting exercises..... Dr. J had some chains cut w/handles attached...and usually he invents stupid worthless exercises...but we took the chains and suspended them from the smith bar so the handles dangled just past shoulder width about 4 inches above the ground...then we did push-ups... (grabbing the second handle was a bitch)...... first w/feet on the ground.....hard....then two more sets with feet up on a swiss ball, very fucking hard

and a simple but good Leg W/O:

4 sets of

1a) Front squat
1b) Smith squat
1c) Back Squat...no RI until 1c) then 120 sec

This was pretty convient because the power cage was next to the Smith....too much whining form Dr. J


then 3 sets of

2a) BB SLDL
2b) DB SLDL

..and 3 sets of

3a) Seated Calves
3b) Smith Calves

DP

 

[Dr. Pain]

Addendum:

Ladders today for both front raises and side laterals were kind of a highlight....

And I'm experimenting with my own "Fat Oxidation Stack" CLA and Guarana (posts here from the LEF cited studies), plus Green Tea Capsules (24 hour fat oxidation studies)...about 3 days a week.....good energy w/o the the "ECA" feeling, plus increased mental clarity....almost a mood elev8tion...I'm considering adding 5 HTP, as a secondary experiment!

DP

 

[Dr. Pain]

Weekly Blah Blah....

BW's

M 211
T 212
W 212
Th 213 (carbs)
F 213.75 (bad water, carbs the day before)

Hightlights:

Good lifts. W/O's and Definition .....Excellent "Body Week"

I actually think my Fat Burning Formula; Guarana/Green tea/CLA is working well.....I usually don't have BO, except when oxidizing BF......and I've had some.....lol

That's it.....

DP

 

[w8lifter]

lmao!

 

[Robboe]

Green tea is ace.

I know what you mean about smelling when burning fat.

 

[lina]

Originally posted by Dr. Pain

I actually think my Fat Burning Formula; Guarana/Green tea/CLA is working well.....I usually don't have BO, except when oxidizing BF......and I've had some.....lol

That's it.....

DP

hi stinky!

Do you take r-ALA still, I think I remember you took that or would that be the same as CLA?

Do you take Guarana in liquid format like a drink with the rest of the cocktail?

 

[Dr. Pain]

Hi Lina,

No I take a s-r type Sustained Release combo, 300 mgs once a day of ALA (Jarrow or Source Naturals), but I will be swtiching to R type from Source naturals imside of a week, since they just gave me some . The CLA is Tonalin XS (Jarrow or Source Naturals)...3 Soft Gels- 3-4X a day

But the Guarana is Natrol, 500 mgs (I take one), the Green Tea Extract is Jarrow, 500 mgs (std at 30% plus, and runs about 8% caffiene) (I take two). I take this upon waking, then late morning on an empty stomach if I remember

....and it's working....

If you feel ambigitious, there is a Guarana/Green Tea citation some were on the site from LEF (Life Extension Foundation)

BW ADDENDUM SAT = 211 DEPLETION YESTERDAY!

 

[Jodi]

Great so I get to stink now too. Like the dating scene isn't hard enough

 

[Dr. Pain]

Stinky Here.....

Weekly Update

BW 211.5 to 212.5 Missed 2 scales

Highlights:

Traded a box of Atkins Bars and a bake mix for a haircut for me, and a trim for MP from TG's Sister, tans from TG

Good "Body" Week again....realized the stack is working well, and the shorter the RI, the more I smell....

Some of my W/O's are in Spain's Journal...

That is all

DP

 

[w8lifter]

You're funny!

 

[Dr. Pain]

Last Entry of this Journal...reason's soon.....lol

Weekly report:

BW

M 211.75
T 214 (Aspirin)
W 214.75 (Cadbury Egg Incident, my first and last)
Th Completely off, no abs this week
F 214

Not waking up as Dry...but incredible Body Week for the Third st8 week. There is a possibility that the Fat Burning Stack either has to be cycled, 3 weeks on, 1 week off...or the dosage increased....as my recpetors have become slightly more tolerant. (Jodi, I will let you know after 2-3 days of increased dosage)

Highlights: Actually not having Leah freak as she has done before....even in the face or quite a few extra "Stressors"... This reduced my stress levels and made for a decent week, the sacrifices we empathetic coaches make. Good lifts and W/O's...last one is in Wooser's journal.

Perhaps the biggest highlight was my sometimes Partner TG (Tan Girl) saying that she would compete in July if I would, and then the follow up with w8....helping convince me that it was/is time....not to compete, but to stop slacking....and what the hell.....getting shredded may scare the Hell out of TG.

To Be continue'd in my new journal "CSH: DP's Headstart!