Log of PCT now, will start new Cycle Nov 17

[OneBreath]

Holy volume batman! 37 sets!

You diets looking good. The only thing i would do differently is the recovery. You're cutting so upping calories significantly is out of the question. The only option is to make the most out of that PWO shake. 8oz of 100% freshly squeezed orange juice will yield about 24 grams of sugar (about equal parts fructose and glucose). Fructose will only replenish liver glycogen and not muscle glycogen. That leaves only about 12 grams of glucose for your muscles.

A better option, and probably cheaper, is to swap the fruit juice with 30 grams of waxy maize. The waxy maize bypasses the stomach and is absorbed in the intestines. This means much faster muscle glycogen replenishment.

My personal PWO shake is 1 liter water, 30g WM, 15g BCAA, 15g Glutamine, 10g creatine, 2 packets crystal light for flavor.

Then .... 15-20 minutes later 50 grams whey. You don't want to mix the whey into the PWO shake because it will slow down absorption.

For more info see SouthernLord's Waxy Maize thread:

http://www.elitefitness.com/forum/bodybuilding-supplements/waxy-maize-starch-thread-612100.html

 

[Black Boxster]

Holy volume batman! 37 sets!

A better option, and probably cheaper, is to swap the fruit juice with 30 grams of waxy maize. The waxy maize bypasses the stomach and is absorbed in the intestines. This means much faster muscle glycogen replenishment.

I didn't think I was going that any sets!!! I use to do ALOT more sets in my youth!! I only weight train three days and do cardio 3 days...do you bro's think I should break up my bodyparts more???? Weight train on more day ( shortening my work out time) and do cardio daily with the extra time????

I've always liked work related muscles together..chest tri's, shoulder..back bi's...legs by themself....abs on cardio

Would Waxy bee too many carbs for someone trying to cut???? Remember guys I was a REALLY high percent of BF....I still have high BF by EF standards... around 23%...I want to get down to 12% or lower Would love to get to a 8%...I just think that would be impossible to maintain...

 

[OneBreath]

I was basing the volume on your Chest/Shoulders/Triceps routine. I'm currently DC training but my split for last year was:

Day 1: Legs
Day 2: Back/Bis
Day 3: Rest
Day 4: Chest/Tris
Day 5: Shoulders
Day 6: Rest
Day 7: Rest

If i tried to combine chest, tris, and shoulders in one day, whichever group i did last would suffer. I simply wouldn't be giving it a full effort.

This is something just to think about. If you are progressing well on your current split then don't change it.

As for the Waxy maize, no on the carbs. Post workout carbs go directly to replenish muscle glycogen. This is the time you are supposed to have carbs, its what the body craves and needs for recovery. You will absolutely NOT gain fat from 30 grams of PWO carbs. I usually don't even count those carbs towards my daily totals.

 

[Black Boxster]

^^^^^^^^
Bro thanks for the great advice! JAM just opened up his new store in my area..grand opening on Saturday...I was going to stop in and stock up...I think I'll be getting some waxy!

My Concerns on consuming that many carbs is I don't workout till late....I don't get home till 10:00pm or close to it...I just walked in from the gym now...and its 9:57pm EST...but I will try the Waxy..everyone on EF seems to love it!

 

[Black Boxster]

Thursday night Cardio, off on Friday. Below is my Thursday Cardio

45 Minutes on the tread mill, kept pace higher this time around.. 128-130 BPM.. I increased speed and jogged at 5.7mph..Kept going in invtervals:

Starting Monday will be increasing Cardio to 5 days a week.

20 Minutes of ab work:

5 Sets Lifestyle ab machine, 95lbs 25 reps
4 Sets of leg raise hanging from chin up bar..till exhausted....25-40 reps
4 Sets of Hammer Strength Crunch Machine: 40lbs 30 reps

Diet CLEAN thursday: Egg beaters for breakfast cooked with mushroom for an omelet, Mid morning, 40 grams of Whey protein, Lunch, Chicken salad with light ceaser dressing, Mid afternoon 2 cans of tuna made with fat free mayo and a little relish, with a tomatoe, 1 cup of steamed green beans with spray butter and garlic. dinner: Home made Veggie soup...green beans, some corn, tomatoes, a few potatoes,carrots, red peppers...Large salad with mixed green and 2 cans of tuna, small amount of Romano cheese and lemon juice. 1/2 cup of low fat cottage cheese.

PWO Whey protein: 40grams..

Friday....BAD diet....daughter last Home game as a Cheerleader in Football for her Senior year...went out to eat.....brought most home but had a chiken and pasta dish, a salad....a small piece of cake, and a mudslide Martini...OUCH

 

[Black Boxster]

Leg day!!!

My Legs need some work...I don't use alot of weight...I try to keep good form, and slow isolated movements....Higher reps to get a serious burn in my legs...lower reps I don't feel I get any type of pump....Feedback???
Alway paranoid of knee injury...my wife has had 2 ACL surgeries on her knees...huge friggin scars and she only uses really light weight now..

Start off with 10 minutes of stretching.....

Squats:
135lbsX17 Reps( Warm up)
185lbsX13 Reps
225lbs X11 reps
245lbsX 8reps

Hammer Strength Linear Leg Press:
450lbsX8reps
450lbsX11reps
450lbsX9reps

Seated Leg Curls
110X17reps
125X12reps
140lbsX7Reps, then drop set immediately to
95lbsX8reps

Leg extensions
95lbsX15Reps
110lbsX12Reps
125lbsX9reps

Standing Calf Raises
165lbsX15reps
165lbsX15reps
180lbsX12reps

Seated Calf Raises:
250lbsX32 toes in
290lbsX22 toes out
310lbsX20, toes out then drop set to
210lbsX20reps, toes in

 

[needtogetaas]

I was basing the volume on your Chest/Shoulders/Triceps routine. I'm currently DC training but my split for last year was:

Day 1: Legs
Day 2: Back/Bis
Day 3: Rest
Day 4: Chest/Tris
Day 5: Shoulders
Day 6: Rest
Day 7: Rest

If i tried to combine chest, tris, and shoulders in one day, whichever group i did last would suffer. I simply wouldn't be giving it a full effort.

This is something just to think about. If you are progressing well on your current split then don't change it.

As for the Waxy maize, no on the carbs. Post workout carbs go directly to replenish muscle glycogen. This is the time you are supposed to have carbs, its what the body craves and needs for recovery. You will absolutely NOT gain fat from 30 grams of PWO carbs. I usually don't even count those carbs towards my daily totals.

I was thinking the same on the volume. Ya post work out waxymais is the shit.

 

[Black Boxster]

Diet was OK today...did have ground beef for the first time in months...Made a lean ground round burger and had that for lunch today...

Used some of my new Supplements from JAM today.....

Post Work out made a drink with 40g Waximaize;10g Glutamine, 10g BCAA...just went back and read Onebreaths post...gonna up the BCAA andGlut next PWO shake.....followed up 30 minutes later with whey Protein.

Not feeling the love for Waxy's taste...purchased "fruit punch"....I'm gonna tolerate it and chug it down...

So bro's what do you think of keeping the carbs low (mostly green veggies) for most of the week, except on training days using waxy for PWO and eating Clean carbs during weekends??

Will be starting my New Monsterdrol/Cyclotren/1-T cycle around Nov17th...I'll be back from Chicago the 16th...hopefully, the 1-T will be here by the 17th...if not...could I sub Dermacrine till it arrive, or would you wait to start when the 1-T arrives???

Talking with JAM and his bud Mike...I'm pretty interested in ICON

For my bro's reading this...Needto hooked me up for a nice discount code I used ordering my 1-T today... As ususally Needto gets us the latest greatest new products at HUGE savings!!!!!!

 

[lookinfit75]

Keep up the good work BB. Sounds like you're getting it together and are on the right path. You don't do any free weights do ya? Any reason why? Either way, good job bro. keep it up!

 

[needtogetaas]

Diet was OK today...did have ground beef for the first time in months...Made a lean ground round burger and had that for lunch today...

Used some of my new Supplements from JAM today.....

Post Work out made a drink with 40g Waximaize;10g Glutamine, 10g BCAA...just went back and read Onebreaths post...gonna up the BCAA andGlut next PWO shake.....followed up 30 minutes later with whey Protein.

Not feeling the love for Waxy's taste...purchased "fruit punch"....I'm gonna tolerate it and chug it down...

So bro's what do you think of keeping the carbs low (mostly green veggies) for most of the week, except on training days using waxy for PWO and eating Clean carbs during weekends??

Will be starting my New Monsterdrol/Cyclotren/1-T cycle around Nov17th...I'll be back from Chicago the 16th...hopefully, the 1-T will be here by the 17th...if not...could I sub Dermacrine till it arrive, or would you wait to start when the 1-T arrives???

Talking with JAM and his bud Mike...I'm pretty interested in ICON

For my bro's reading this...Needto hooked me up for a nice discount code I used ordering my 1-T today... As ususally Needto gets us the latest greatest new products at HUGE savings!!!!!!

If you are going to use a product use it for the full time. So if you use derma use it for the full 4 weeks. Then switch to the 1-t bro.

What ever carbs you take in (except the post work out) should be veg or complex carbs. yams,whole wheat, oatmeal, shit like that.

Man you don't like the taste of anything do you lololol.