Hey, Fat Be Gone!

[Rocco32]

Wow, just read the whole journal and you are doing awesome buddy. The pics speak for themselves Where can I get info on HST?

What kind of rice are you eating for your carb loads? And why aren't you eating more high glycemic carbs for those days? Just curious

 

[Yunier]

Wow, just read the whole journal and you are doing awesome buddy. The pics speak for themselves Where can I get info on HST?

What kind of rice are you eating for your carb loads? And why aren't you eating more high glycemic carbs for those days? Just curious

Thanks.
Sure, it can be found here at theOfficial HST Website. You might want to checkout their forums.

About the high glycemic carbs question thats something I have been trying to get straighten out.

 

[Rocco32]

Thanks, I found it right after I posted that- Duh! LOL. I'm off to class but I'll be reading that tonight.

 

[Yunier]

Pictures: First Month Cutting

Alright, I am a bit too eager to wait for exactly one month. So here are the one month progress pictures. I am still long ways of where I want to be by this summer but I still have some time to work my ass off.

- Started a month ago by simply switching from high carb to high fat and low carb. I spent a whole week focusing on my diet. Second week I lowered my calories just enough and introduced HST along with mild cardio. Third week I was on my way and this week is full steam.

- Supplements were started on the second week.

- No measurements


NOTE - On picture month_one_frontflex.jpg (left pic) It says 3/8/2005, however the actual date of the picture is 3/7/2005.

 

[Yunier]

Tuesday: 3/8/2005

Daily Totals

* Calories: 2117 kcals
* Fats: 114g
* Carbs: 11g
* Protein 252g

- Good energy levels today while performing cardio. I will have to lower my protein intake and raise my fat. I had about 5 tuna cans today so protein added fast.

 

[Yunier]

Week Four: Day Three

Wednesday: 3/9/2005

Daily Totals

* Calories: 2131 kcals
* Fats: 123
* Carbs: 28g
* Protein 228g

Supplements
- Nothing major changed as far as my supplement intake goes. I increase my Citrulline Malate to 6 grams daily: 2100mg between 1-2nd meal 2100mg with Pre-Workout Meal and 1800mg During Workout. My pump was very intense yesterday my vains were popping out...I also took 300mg ALA with my pre-workout meal. And another 300mg with my Post-WM with 15g od Dextrose and Whey.

- I will no longer take BCAA with my Pre-WM or post. They are to be taken first thing in the morning, during workout, and sometime at night. I did take

- Planning to increase my ALCAR intake from 1500mg to 2000/2500mg.

Training & Cardio
- Had a decent workout which took about 30 minutes and always sweat a load with those 15 reps.
- Quickly after my SDL sets I went to the tredmill and did a fast pace walk w/ incline for 15 minutes. Then I did 7 minutes of full intensity Stair masters and as usuall sweating is not an issue here infact I sweat too much.
- Introducing 2 grams of CEE by the end of my 15 rep cycle and get off CEE after my HST cycle is completed ( 4 weeks **4/11/2005) .

 

[Yunier]

Alright...another picture lol..I don't look as lean as I did back when I was 16 but in a few months I should be much much leaner then back then...


p.s. Posting todays stuff later tonight.

 

[Yunier]

Week Four: Day Four *Off Day*

Thursday: 3/10/2005

Daily Totals

* Calories: 2005 kcals
* Fats: 127
* Carbs: 13
* Protein 196

These are projected totals for today, I still have two meals to actually eat to get these totals.

 

[Yunier]

Week Four: Day Five

Friday, 11, 2005
Its Friday. Everyone is happy its friday except me, nothing planned today. Wait ...I do..I lift today! I feel better now..

Daily Totals

* Calories: 1666
* Fats: 68
* Carbs: 28
* Protein 224

Supplements
- Everything is in check as always. I started CEE yesterday and I got one word: . I read people saying how it tasted bad and I always said "How bad can it be I mean it smells pretty decent?". Well trust me, it tates like rat poison.

- Re-ordered Fish Oil, Sesathin and got some pure dextrose. Decided to try HMB from bulk because its only $18 for 150 grams. Probably a waste of money but for $18 I decided to test it w/ CEE & HST besides is the cheapest price around.

 

[Yunier]

Week Four: Day Six *Carb Up*

Saturday, 12, 2005
I did the numbers for my diet for Friday and notice I was way way under my normal calories and fat. Thats what happens when I don't keep track of my diet before hand. I finished my 15 rep cycle and poundage increase alot, next cycle will be nice! I also did cardio and considering I consumed way below my normal calories I felt great. I was not tired or weak whatsoever.

Daily Totals

* Calories:
* Fats:
* Carbs:
* Protein

Cardio: V.I.C.I
The following is an outline of my cardio sessions which will be effective as of Monday 3/14/2005

Intensity levels graded on a 1-10 scale (i.e. #1 very easy, #5 moderate,#10 maximum sprint).


LEVEL EIGHT:


10min. total (Advanced; post-training workout; ideal immediately following strength training.)
* 1min. (prep stage) #5·
* 2min. (intervals) 20sec. #8/ 10sec. #6
* 2min. (intervals) 20sec. #9/ 10sec. #7
* 2min. (intervals) 20sec. #10/10sec. #8
* 3min. (warm-down) #5-#3


LEVEL NINE:

16min. total (Staggered-Intensity Intervals)

* 3min. (prep stage) #1-#5
* 1min. (steady-pace) #6
* 4min. (intervals) 20sec. #7/20sec. #6, 20sec. #9/ 20sec. #6,20sec. #7/20sec. #6, 20sec. #9/20sec. #6, 20sec. #7/20sec. #6, 20sec. #9/20sec. #6
* 1min. (steady-pace) #7
* 4min. (intervals) 20sec. #8/10sec. #7, 20sec. #10/10sec.#7, 20sec. #8/10sec. #7, 20sec.#10/10sec. #7, 20sec. #8/10sec. #7, 20sec. #10/10sec. #7, 20sec. #8/10sec. #7, 20sec. #10/10sec. #7
* 3min. (warm-down) #5-#3

LEVEL TEN:

20min. total (Staggered-Density Intervals)

* 3min. (prep stage) #1-#5
* 1min. (steady-pace) #6
* 6min. (intervals) 20sec. #8/40sec. #6, 40sec. #8/20sec. #6, 20sec. #8/40sec. #6,40sec. #8/20sec. #6, 20sec. #8/40sec. #6, 40sec. #8/20sec. #6
* 1min. (steady-pace) #7
* 6min. (intervals) 15sec. #9/45sec. #7, 30sec. #9/30sec. #7, 15sec. #9/45sec. #7,30sec. #9/30sec. #7, 15sec. #9/45sec. #7, 30sec. #9/30sec. #7
* 3min. (warm-down) #5-#3

 

[Yunier]

H.S.T 15rep Cycle Results.

Here is where my poundage stands after completing my 15 rep cycle of H.S.T. Decent Improvement in such a short amount of time. However, since it had been such a long time without lifting I am yet to see more results. Not to mention the fact that I've been able to lose a few lbs of fat. I will be getting a fat clipper this Monday or Tuesday so I will be able to measure my BF.


Before: This is where I maxed out prior to starting HST.
After: These are the maxes from my very last 15-rep cycle workout.

My number one priority was my form and being able to hit total failure with near perfect form on my very last workout.

 

[Rocco32]

That looks like great improvement, but how did you come by that? I thought you found your 15 rep max, and then you lower the weight for the 5 w/o's before you hit that Max you figured out. You shouldn't be going higher than that the first time through correct?

 

[Yunier]

That looks like great improvement, but how did you come by that? I thought you found your 15 rep max, and then you lower the weight for the 5 w/o's before you hit that Max you figured out. You shouldn't be going higher than that the first time through correct?

Yeah, you are right. Well the thing was that the very first day I set foot in the gym to find my 15 rep maxes, I had been inactive for about 6 months. So with that in mind, those maxes are way low...It's a mess lol. Ex. First day I could only db press 45 x 15 so then when I went to do my 10 rep max I did 60lb x 13. Each Workout my body was getting used to the load I've been able to handle in the past. Thats why I was not going to take this first "warmup" cycle, sort of speak, too serious.

In any event, I will be able to do HST the correct way next cycle.

 

[Yunier]

Week Five: Day One

3/14/2005
Its monday yet another week passes us along. I got my new shipment of fish oil with Accu-Measure Fitness 2000 Personal Body Fat Tester. I managed to do some reading and found The Ultimate Body Fat Testing Guide. So I read everything and followed the rules as stated.

As of 3/14/2005 my BodyFat is: 21.5%
Is it 100% accurate? Probably not because its my first time and for some reason I was thinking that my BF was about 25%.

 

[Yunier]

Week Five: Day One: Diet

Here are totals for today...

Diet & Nutrition

- Calories: 2037
- Fats: 100g ** MUST INCREASE!
- Carbs: 36g : 20g from PW Dextrose & rest from hidden carbs on cheese & eggs.
- Protein: 233 : Way too much. I am only going to start consuming 1g of protein per 1lb of LBM. So I should intake no more then 150-170 grams of protein and increase my fat.

Workout/Cardio
I started the 10 rep cycle today and felt awesome today. I felt a great pump and felt each muscle getting torn from each rep. Increased my dips to 10 at my BW. My strength is coming back each workout, gotta love it.

I started the VICE cardio method and did the level 8. It was VERY intense but I was so so focused that the pain was not even there. Pain was non existent.

Supplements
I took my CEE before the workout and took 3500mg to be exact. Also, started taking HMB 4000mg spread in different doses the whole day. I am experimenting to see what kind of effect taking 4000mg of HMB w/ CEE daily while cutting and doing HST has. Not to mention I've just got back to training. At this rate I should have a bit over 1 month's supply of HMB. For 20$ and a whole month supply of HMB its a steal so lets see how this performs. Also, I MIGHT experiment with doses as high as 6-8grams daily but we will see...Its nasty enough taking 4000mg daily I can't imagine taking so much. At any rate, I am not expecting anything magical from HMB.

 

[Yunier]

'I am leaving, but not done here yet' - Fat

Its a sad sad day for fat today!
Its been exactly one month since I started hitting the gym and the progress has been unreal. Pants are fitting, friends & family complimenting me and energy is amazing. Losing fat and being able to gain my old strength is a winning combo for me.

I still have prenty to go but after taking today's pictures I feel damn good. My goal is to atleast lose a good 10-15 of PURE fat atleast before August. Also, I am looking to start tanning this weekend and shave my calves onces I got a nice tan.

 

[Yunier]

Week Five: Day Two: Diet/Cardio

3/15/2005

I have to still lower my protein and increase my fats. Also, looking for an optimal post-workout protein such as egg protein or casein.​

NutritionalTotals
​

• Calories: 1815
• Fats: 114g
• Carbs: 24g
• Protein: 178g

 

[Yunier]

Week Five: Day Three: Diet/HST/Cardio

3/16/2005

Today I started tanning and I did a session for only 5 minutes. I got a few compliments at the gym from a few people who have noticed my dedication has yield results. Always feel great! So I was high today, awesome day at the gym btw. I did my workout faster then ever by taking very short rest time. I was in and out in no time. I also did some cardio like I always do. From today on forth I will be bringing a pre-made shake from home to take right after I am done. Right after that I cool off for a bit and go tanning and head home. However, this schedule might change here in a few days due to possible job(s). We will see ...

Intensity level today was great and when it came down to squating I ripped it. I did 155lb x 10 but I could have done it for 20 reps. Its still light weight but next HST cycle I promise you it won't be so light. I did notice a drop in my cardio intensity. I was not able to keep up on the stairmasters partly because of the squats. I did those squats so well that I felt every muscle fiber on my legs being torn from each rep. So doing stairmasters with the highest intensity after squating like that was not easy. I managed to do the VICE at level 8, not as intense, but I worked my ass off which is what matters.
​

NutritionalTotals
​

• Calories: 1990
• Fats: To be updated
• Carbs: To be updated
• Protein: To bee updated

 

[King Silverback]

Hey Brother, Awesome pics, youve come a long way already!!! Your doin the HST right? How do you like it? Was thinking about it for a while, but am doin the P/RR/S routine right now, and realy like it
Keep it up Y, lookin good

 

[Yunier]

Hey Brother, Awesome pics, youve come a long way already!!! Your doin the HST right? How do you like it? Was thinking about it for a while, but am doin the P/RR/S routine right now, and realy like it
Keep it up Y, lookin good

Hey man, thanks for stopping by.

Yup HST is what I am doing and I love it! I am doing the very basic routine on the website for my first cycle. I have learned a few things that will be tweaked next cycle. I did HST when I was younger but it was sloppy yet still enjoyed the basic concept. I've done some foolish/stupid routines when I first started out but I feel HST is it for me. I enjoy every aspect of it and the extra challenge from 15 reps is always welcomed.

Oh and thanks for the compliment bro.

 

[Yunier]

Week Five: Day Four: Diet/Cardio

3/17/2005

DailyGrindin'

Today I feel very lean and sore on my legs. I did not get to total down my calories for 3/16 but I bet is about 1800 just by the way I feel today. Tan is coming along nice! I only have a very few spots that are a little irritated. Still not sure if I should go today or layoff for one day and go tomorrow. [ If anyone reads this, ADVICE! ]
​

NutritionalTotals
​

• • Calories: To be updated
  • Fats: To be updated
  • Carbs: To be updated
  • Protein: To be updated

 

[King Silverback]

Hey man, thanks for stopping by.

Yup HST is what I am doing and I love it! I am doing the very basic routine on the website for my first cycle. I have learned a few things that will be tweaked next cycle. I did HST when I was younger but it was sloppy yet still enjoyed the basic concept. I've done some foolish/stupid routines when I first started out but I feel HST is it for me. I enjoy every aspect of it and the extra challenge from 15 reps is always welcomed.

Oh and thanks for the compliment bro.

Thats what BBing is all about, finding what works for you and rollin with it!!! I feel like I have found my spot so to speak in the P/RR/S system. I believe we all have done foolish routines in our lifetimes But you live, learn and GROW right!!!

Your not tanning every day are you? My skin couldn't take that
When I tanned, I went once every 3 days. But thats me

 

[Yunier]

Thats what BBing is all about, finding what works for you and rollin with it!!! I feel like I have found my spot so to speak in the P/RR/S system. I believe we all have done foolish routines in our lifetimes But you live, learn and GROW right!!!

Your not tanning every day are you? My skin couldn't take that
When I tanned, I went once every 3 days. But thats me

Definitely man.

No I am not going to be tanning everyday. I went yesterday and I went again today because the very small irritation was gone. I will not be going tomorrow though! Next week I will go: Monday, Wednesday, Friday. I only tanned twice before and was doing 7-8 minutes like above and had a pretty basic tan. Nothing to write home about. So perhaps 2 days on and one off might do it this time around.

 

[King Silverback]

 

[Yunier]

Week Five: Day Five: Diet/HST/Cardio

3/18/2005

DailyGrindin'

- Morning
So its Friday, AGAIN. I aint going to be doing anything and staying away from any kind of alcoholic beverages. I must stay clear of that yunk and be a good boy just like the past weeks. Also, I've been very very lazy and have not had time to upload my nutritional facts to the net. But its in check, trust me. As far as my supplements go nothing new to report othen then I've been taking 4.8 grams of HMB daily. I feel nice and lean today ( signs that good ol' fat is leaving slowly ) so I am looking foward lifting tonight.

Tan is coming along amazing! No irritation at all today and looks like I am getting that nice color quickly. I am not going today but will be going tomorrow and doing 6 minutes. The nice thing about a tan is how much more define, healthy, and attractive you look, it makes a world of a difference.


​

NutritionalTotals
​

• • Calories: To be updated
  • Fats: To be updated
  • Carbs: To be updated
  • Protein: To be updated

TrainingStylin'​

 

[Yunier]

Yay! Possible job!




Well, I will finally have a job in a local wellness center. Well, its a very very small gym thats geared for one on one personal training sessions for older people. I am going tomorrow morning to just have an overview of the stuff ill be doing: Getting phone calls, scheduling physical therapy days, things of that nature. Its not a great job but its a start and I am very very happy that this opportunity has opened. The owner is very easy going and I showed my honest interest in fitness. He mentioned how I will be able to learn lots about fitness, therapy and all that fun stuff. I am very excited. What has me pissed off is the fact that my main gym, which i paid 600$ for, is right next to it. I can now lift for free...kinda of a bummer...we will see how that turns out.


So in the eve of such a high I had to squat 185lb x 12 instead of 155 x 10. I just said "fuck it! I am going physho on this bitch". I made myself stop at 12 because the plan was not to use that weight w/ so many reps. lol

I then was doing my VERY intense stairmaster session and notice three older female fat animals laughing at my intensity. Sure I am funny, but at the gym I aint in a playing mood. I just even more fired up and had a killer session! Here you can have my fat while you sit and laugh...

 

[King Silverback]

Hey Brother, hows it goin? Congrats on the new job Yes, I agree, a tan makes everything look so much better. Holy Cow, up 30 pounds, and do 2 more reps..........and stop only because you wanted to................

 

[Yunier]

Howdy Angel. I am doing great bro...but...could be better if I get laid tonight.
Yeah man, I LOVE squatting and I decided to just release my high there. Its still light weight but its an improvement. I had to stop! HST you know! arg lol........

Although the new job is going to temp. till I go back to my old job full time. ( Long story which I will explain sometime down the road ). So I am here to learn and get some cash on my pocket and meet more people and open more doors.


get funky... time to get drunk in diet coke. lol wait no diet coke will slow down my protein synthesis. Ok no drinking of any kind...

 

[Yunier]

Week Five: Day Five: Carb-Up/Cardio

3/18/2005

MorningGrindin'
So today I have to go to the gym and I guess go over all the stuff and I will start Monday ( hopefully .). Next week its going to be hard on my diet and supplements until I can come with something. I am going to have to prepare different meals for the day and take em. Luckily this new job is about 7 blocks away and my lifting gym is right next to it and my tanning spot is across the street. Its a pretty centralized area so I got all kind of stuff around. Today I will be brining all my running stuff to go run after I get done plus got to get a tan too. [ CHANGE in plans ] Well, Its been changed to tomorrow because is less busy tomorrow. Nonetheless, I am doing cardio later today and doing some tanning.

SelfNotin'
Ok. Here is my weekend carb-up diet well this is how it should look like according to CKD. These are rough numbers done according to my bodyfat and weight:

• First 24 Hours of Carbup

1. Fat : 74g 662 15.0%
2. Protein : 165g 662 15.0%
3. Carbs : 772g 3088 70.0%
4. Total Calories : 4412

• Second 24 Hours of Carbup

1. Fat : 43g 386 15.0%
2. Protein : 161g 643 15.0%
3. Carbs : 386g 1544 70.0%
4. Total Calories : 2573

​

 

[IamIkari]

Nice results in such a short time period! Keep it up.