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Ahnalova
New member
Hello 
I hope this meets you well. I understand there are countless threads about GW already, so I apologize if anyone finds this to be redundant. After my own combing, I have not found many full (I love details) and COMPLETED logs yet, so the information I include will be pretty much what I hoped to see elsewhere while doing my own research. This is not really a place for me to talk about how GW works or what exactly it is, as that information can definitely be found in many places on this awesome site already. ;D This is simply to journal my rats experience. Let's start with some stats and basic information for my rat.... Age: 27 Years training/as a competitive athlete: 7 Height: 65.5" Weight: 152.8 (day 5 GW, day 11 keto+if - refeed last night) Starting Weight: 156.5 Body Fat: 17.5% Waist Measurement: 26" (21-22 achievable) This is my rat's first time using GW after quite some time studying and listening to what our training partners (both powerlifting and bodybuilding) have had to say about it. I wish I started this log on day 1, although I can recall the past few days well enough to start from here and make some notes up to this point. I will update this log as often as I see fit based on changes, pero will not let it go more than a few days without a lil something. Unless requested, I am not necessarily going to go nuts about the diet on here considering I made the thread to highlight GW. I am more than happy to discuss the whys whats hows etc if anybody has any questions, though. Here are some details about our current dietary approach.... Our current dietary approach: Keto + IF (my rat and I do great with keto, regardless of our aesthetic or training goals - it works well for our bodies and hormones) Caloric intake: "Maintenance level" intake, and will continue to be until absolutely necessary to lower. This is about 1,900 for us. Wake up: 0600-0800. Blaq coffee with MCT oil, no food until 1400-1600 Eating: 1600-midnight. I like to do cardiovasculars after my GW serving, before eating. I like to lift in the evenings after having some gas in the tank per eating. Refeed days: I had a large carbohydrate refeed last night (Day 10 keto, Day 4 GW) and I am currently still fasted today, will be training shortly. I am interested to see how I feel.I want to give you guys some background information about my rat and her training experience. From 2009 until 2012, she was a powerlifter, competing at 121-123# with both low body fat and little musculature. Looking back, her diet was not optimal for her output, which ultimately inhibited her physique from changing or growing much during her PL career. In 2012, she discovered the Figure division and decided to switch gears and give that a whirl. Fast forward to 2015 - this was really the first time my rat entertained a high-volume training approach (stubborn I know, pero can ya blame her? after a few years of nothing pero heavy weight, the thought of "mod weight high reps" was pretty unappealing! turns out it worked out great for her aesthetic). Now for a steady 18 months or so, my rat is pumping out the reps while continuing to make progressive strength gains as well. We all get better and wiser over time, right? So while she has been focused for 18 months, I would say the REAL results started kicking in about 6 months ago and of course are just getting better and better. Here's a look at her training style and approach.... Lifting days/week: 6-7 for a few weeks until I deload Split structure: lats & rear delts --- quads & glutes --- ant delts & chest --- hamstrings & glutes --- full delts --- glutes --- full arm (these do not have to fit in a week, just the splits i follow) Reps/load: high volume, either 5x20 or 4x25. Since using GW, I have done 2 days of 6 x 30 and f*ing loved it! Cardiovascular days/week: 4-5 Style/intensity: Stairs after lifting, AM fasted cardio (daily) Duration: 20:00-40:00 stairs 4x, 10:00 intervals fasted literally after rolling out of bed hahahI am going to add a day of a light 4 mile (around where I live) jog for mental health and recovery. I am excited to see how the GW effects this - been a while since I have done a jog more than a mile hehe.Before I get into the meat and potatoes of why you clicked the thread to begin with, I want to touch on one more component that you may or may not consider relevant: what are my rat and I supplementing with? Daily supplements: apple cider vinegarMCT oil and coconut oilEPA/DHAturmeric50billion CFU probiotics (25 AM, 25 PM)peppermint oil (between meals, digestion)lypogold (a MUST when eating high fats! fat-digestion)dairy digestive (when having any protein powder)plant digestive enzymes (with every meal) Current AAS: I am not currently running anything; HOWEVER, I am considering adding anavar to the equation if I find it necessary in the next couple of weeks based on the quality of my lifts as well as, of course, the way my physique looks both considering diet and GW. NOT TAKING ANY: fat burners, pre workouts, stimulants (aside from blaq coffee), etc. Nothing wrong w these products, just trying to keep the extra credit minimal as long as possible 
I hope this meets you well. I understand there are countless threads about GW already, so I apologize if anyone finds this to be redundant. After my own combing, I have not found many full (I love details) and COMPLETED logs yet, so the information I include will be pretty much what I hoped to see elsewhere while doing my own research. This is not really a place for me to talk about how GW works or what exactly it is, as that information can definitely be found in many places on this awesome site already. ;D This is simply to journal my rats experience. Let's start with some stats and basic information for my rat.... Age: 27 Years training/as a competitive athlete: 7 Height: 65.5" Weight: 152.8 (day 5 GW, day 11 keto+if - refeed last night) Starting Weight: 156.5 Body Fat: 17.5% Waist Measurement: 26" (21-22 achievable) This is my rat's first time using GW after quite some time studying and listening to what our training partners (both powerlifting and bodybuilding) have had to say about it. I wish I started this log on day 1, although I can recall the past few days well enough to start from here and make some notes up to this point. I will update this log as often as I see fit based on changes, pero will not let it go more than a few days without a lil something. Unless requested, I am not necessarily going to go nuts about the diet on here considering I made the thread to highlight GW. I am more than happy to discuss the whys whats hows etc if anybody has any questions, though. Here are some details about our current dietary approach.... Our current dietary approach: Keto + IF (my rat and I do great with keto, regardless of our aesthetic or training goals - it works well for our bodies and hormones) Caloric intake: "Maintenance level" intake, and will continue to be until absolutely necessary to lower. This is about 1,900 for us. Wake up: 0600-0800. Blaq coffee with MCT oil, no food until 1400-1600 Eating: 1600-midnight. I like to do cardiovasculars after my GW serving, before eating. I like to lift in the evenings after having some gas in the tank per eating. Refeed days: I had a large carbohydrate refeed last night (Day 10 keto, Day 4 GW) and I am currently still fasted today, will be training shortly. I am interested to see how I feel.I want to give you guys some background information about my rat and her training experience. From 2009 until 2012, she was a powerlifter, competing at 121-123# with both low body fat and little musculature. Looking back, her diet was not optimal for her output, which ultimately inhibited her physique from changing or growing much during her PL career. In 2012, she discovered the Figure division and decided to switch gears and give that a whirl. Fast forward to 2015 - this was really the first time my rat entertained a high-volume training approach (stubborn I know, pero can ya blame her? after a few years of nothing pero heavy weight, the thought of "mod weight high reps" was pretty unappealing! turns out it worked out great for her aesthetic). Now for a steady 18 months or so, my rat is pumping out the reps while continuing to make progressive strength gains as well. We all get better and wiser over time, right? So while she has been focused for 18 months, I would say the REAL results started kicking in about 6 months ago and of course are just getting better and better. Here's a look at her training style and approach.... Lifting days/week: 6-7 for a few weeks until I deload Split structure: lats & rear delts --- quads & glutes --- ant delts & chest --- hamstrings & glutes --- full delts --- glutes --- full arm (these do not have to fit in a week, just the splits i follow) Reps/load: high volume, either 5x20 or 4x25. Since using GW, I have done 2 days of 6 x 30 and f*ing loved it! Cardiovascular days/week: 4-5 Style/intensity: Stairs after lifting, AM fasted cardio (daily) Duration: 20:00-40:00 stairs 4x, 10:00 intervals fasted literally after rolling out of bed hahahI am going to add a day of a light 4 mile (around where I live) jog for mental health and recovery. I am excited to see how the GW effects this - been a while since I have done a jog more than a mile hehe.Before I get into the meat and potatoes of why you clicked the thread to begin with, I want to touch on one more component that you may or may not consider relevant: what are my rat and I supplementing with? Daily supplements: apple cider vinegarMCT oil and coconut oilEPA/DHAturmeric50billion CFU probiotics (25 AM, 25 PM)peppermint oil (between meals, digestion)lypogold (a MUST when eating high fats! fat-digestion)dairy digestive (when having any protein powder)plant digestive enzymes (with every meal) Current AAS: I am not currently running anything; HOWEVER, I am considering adding anavar to the equation if I find it necessary in the next couple of weeks based on the quality of my lifts as well as, of course, the way my physique looks both considering diet and GW. NOT TAKING ANY: fat burners, pre workouts, stimulants (aside from blaq coffee), etc. Nothing wrong w these products, just trying to keep the extra credit minimal as long as possible 
