Need help cutting and getting back into shape

[archive_Ulter]

He's elusive isn't he?

[mmastriker]

I am wondering the same thing. I just got in from a business trip to atlanta tonight. but got my workout in this morning at LA fitness, I got to watch Patrick Kerney defensive end for the Falcons work out, thing are going well the diet is getting a tiny bit better, baked talopia is the white fish that I am buying, I am eating way more broc than spinach though.

[Fukkenshredded]

Whitefish -- I buy talapia if I cook it, whichis rare, or just those plain envelopes of white albacore are great. I eat out at Red Lobster quite often and have the talapia, blackened with brocolli.

but for the most part its simply white albacore for me this time around since my finances aren't what they were.

Now, about those workout numbers...

You have a fairly high resting pulse at 90. The fact that your pulse only got to 151 means we have plentyof room to really push. it looks as though your recovery is fine, so i will asssume there are no heart issues.

Now then. Those farmer's walks are with 35lb dumb bells for me because I cannot handle the 45 pounders just now. Also, for the first two weeks we are not going to do any running. Reason being we want to avoid shin splints. So remember, keep it real simple for these first two weeks - its just the hour on the treadmill and that's it. Now keep n mind you are going to have to set the dumb bells down. You are not gong tobe able to hold them for the whole hour (unless you are already superhuman), so just carry them as long as possible, then set them down for five minutes while yu keep walking on the treadmill. When your forearms are ready, pick the dumb bells up again, and repeat.

You're looking to complete one mile with the dumb bells, and the rest of the walk can be empty handed, but always keep the 15% incline. The mile may take less than twenty minutes, or it may take a bit more, depending on whether or not youdan hold 4 mph (try 3 for starters and let that mile take twenty minutes...its fine). Either way, you want four miles total distance on that treadmill, every time youhit the gym first thing in the morning on an empty stomach.

so, tomorrow morning go and do as instructed. I will be doing my walk on the hills aroujd my block as I do not have a gym membership at the moment, but i am vry accustomed to these walks so they will be very similar in distance and intensity to yours.

Weigh yourself every morning upon rising and right after you finish your walk.

After these first couple of weeks we are gonna lift wome weights, but not just yet.

Post up and give me your weight.

Mine this morning was 213, at about 10% bf (at least). Tonight I weigh 215, but I have eaten a few things I should not have. No more.

tomorrow morning upon rising, the walks resume.

Push hard, or don't push at all.

FS

[sirhrpiii]

new here, but a lot of extremely great info in this tread. The 9 step program will work for anyone, I don't care who you are.

[archive_MIDLIFECRISIS]

Damn mmastiker, you shoudlda stopped by for a beer, er, I mean a hunk of fish.

I live about 500 yards from the Falcons training camp...

"Some days it's not even worth chewing through the restraints"

[archive_xtinct]

A few questions:

1. What's the problem with diet soda?

2. Don't you worry about the goitrogens in the broccoli? Normally I don't think that this would be a big deal but if that's one of only three things you eat for 12 weeks, I think the cumulative effect may add up.

3. You don't say anything about calorie levels. What you listed is really a ketogenic, super low fat, very low calorie diet along with a lot of high intensity cardio. I bet you will lose fat with that but won't you also lose a lot of muscle (even with AAS)?

[Fukkenshredded]

The problem with diet soda is that carbonated beverages impede oxygenation of the blood. Also, even the no-calorie sweeteners have some nasty, unwanted sides that make me think that sugar is really better for you in low doses, so when I drink a soda its a full sugar coke! But none right now, no sir.

goitrogens -- okay folks, here's what he's talking about:

Goitrogens are naturally-occurring substances that can interfere with function of the thyroid gland. Goitrogens get their name from the term "goiter," which means an enlargement of the thyroid gland. If the thyroid gland is having difficulty making thyroid hormone, it may enlarge as a way of trying to compensate for this inadequate hormone production. "Goitrogens," like circumstances that cause goiter, cause difficulty for the thyroid in making its hormone.

Foods that contain goitrogens

There are two general categories of foods that have been associated with disrupted thyroid hormone production in humans: soybean-related foods and cruciferous vegetables. In addition, there are a few other foods not included in these categories - such as peaches, strawberries and millet - that also contain goitrogens. The table below shows a list of some foods that contain goitrogens.

Soybean-related foods
Included in the category of soybean-related foods are soybeans themselves as well as soy extracts, and foods made from soy, including tofu and tempeh. While soy foods share many common ingredients, it is the isoflavones in soy that have been associated with decreased thyroid hormone output. Isoflavones are naturally-occurring substances that belong to the flavonoid family of nutrients. Flavonoids, found in virtually all plants, are pigments that give plants their amazing array of colors. Most research studies in the health sciences have focused on the beneficial properties of flavonoids, and these naturally-occurring phytonutrients have repeatedly been shown to be highly health-supportive.

The link between isoflavones and decreased thyroid function is, in fact, one of the few areas in which flavonoid intake has called into question as problematic. Isoflavones like genistein appear to reduce thyroid hormone output by blocking activity of an enzyme called thyroid peroxidase. This enzyme is responsible for adding iodine onto the thyroid hormones. (Thyroid hormones must typically have three or four iodine atoms added on to their structure in order to function properly.)

Cruciferous vegetables
A second category of foods associated with disrupted thyroid hormone production is the cruciferous food family. Foods belonging to this family are called "crucifers," and include broccoli, cauliflower, Brussels sprouts, cabbage, mustard, rutabagas, kohlrabi, and turnips. Isothiocyanates are the category of substances in crucifers that have been associated with decreased thyroid function. Like the isoflavones, isothiocyanates appear to reduce thyroid function by blocking thyroid peroxidase, and also by disrupting messages that are sent across the membranes of thyroid cells.

The long and short of it is that in order for there to be a negative ffect of the type that would impact your thyroid noticably, you would have to eat mor brocolli than youcould ever realistically get down in the normal approach to eating. Eat brocolli twice daily and you'll lose weight, not gain it, believe me!

As far as caloric levels go, the reason I don't mention calorie intake levels is because on a diet of fish and spinach and brocolli you are NOT gonna over-eat, period. There is just no possible way if you do not use any condiments to even get over 2,000 calories in every day on this kind of diet. So I say just eat all you can. The morning cardio sessions are gonna eventually burn 1000 calories every day first thing anyway, and then yo ar really gonna know what's up!

Okay, no difference today. Still 214 pounds of cellulite and big biceps...lol. No abs to speak of whatsoever, nary a cut, not one. but no prob -- you guys eve see LeePriest in the off season? Well, he shreds out in no time - twelve weeks, and that's what we're gonna do, right?

[caples11]

wow thanks FS. So far I have cut down to 5 cigs per day. Started cardio last week. Lost 7lbs already. Just a few questions for you FS.
Should I add t3?
What should my workout look like?

[archive_xtinct]

Thanks FS, that was much more detail on goitrogens than I was hoping for. Thanks for clearing that up. But I want to follow up briefly on the calorie intake. My concern was not that anyone would over-eat on this diet, but the opposite: that the calories are too low. As you pointed out, it would be difficult to even get 2,000 calories on this diet. Let's say I get about 1800 calories per day. At my weight that would be only 7 cals/lb. I was under the impression that below, say, 10 cals/lb you will lose quite a bit of muscle, even with AAS. I usually keep my diet in the 9-12 cals/lb range to hang on to as much muscle as I can but I will admit that I have never been able to get as lean as I wanted doing it that way. What's your take on that?

[Fukkenshredded]

Caples. No need for T3 at all. In fact that might create the opposite effect, so just keep it simple like I do, okay? You'll get there if you follow me, that much I can guarnatee.

Now, xtinct brings up a point about caloric intake being too low. But the fact is our bodies do not need NEARLY the calories we have been told they do in order to stay muscular. I used to do it on pretty much shakes alone for a while, say four RTDs a day and that was it and I was as muscular as a thoroughbred racehorse. And that was on what, 1000 cals/day? Plus tren test and winny of course, all in copious dosages, but still, the objective here is to get your body to utilize th protien it takes in very efficiently.

Talk about depressing. I am SO out of shape it isn't even funny. But this board is a place to come and vent and share and grow. So I'm at 213 today and horribly depressed. I am in the middle of horrific opioid withdrawals (you don't know a thing about pain until you work out while withdrawing from opioids, believe me!) This shit sucks. My hair hurts. Even getting out of bed to vomit in the toilet is a chore like no other. But I did my walks today anyway. I am so sick of being a shadow of my former self I could just cry. But that's a waste of energy, and so I am on the long road back to physical and mental supremacy. Gotta honor what God gave me, rather than disrespect it, which is what I've been doing.

FS

[archive_Flash]

Fukkenshredded, are we supposed to have a cheat meal this frst week, or go 2 weeks on greens and lean protein?

SELF ASSEMBLY REQUIRED

[mmastriker]

The workouts are getting better. my distance carrying my 25 lb dumbells is getting better with the farmers walk. I am surviving only on crystal light fruit punch flavor that I put in water. Prior to this diet I drank nealry 10 mtn dews per day..so the withdrawal sucks. FS my resting pulse is only high when I take phentermine (adipex), it is usually in the high 70's when not taking phentermine.

[juicy]

FS, you used to love windsprints, are you on to something better or are those coming?

[archive_Flash]

How did everyone's first week go (mmastriker, caples and FS?)

For me, Im feeling pretty goood. I chose 35lb plates to walk with. Its pretty rough. The farthest I've gotten before having to take a break was 0.3m at 3mph. Most of the walks are taking 40'ish minutes, and Im averaging prolly 2.3mph. I start at 3, then when I cant keep my legs going I drop it to 2.5, then to 2, but 2 is no longer necessary. The highest my HR got to was 204. This reminds me of climbing in the mountains (on my mtb) after being at sea level. Its not a hard effort, but fuq, your breath just gets stolen. I bet the RBC count is starting to jump...I think it only takes ~ days before natty epo cranks it up. Anyway, Im going to tr to add on the front en every walk. 0.33m is this mornings goal, but in the back of my mind I wanting to get half way.

I was clean when we started, but I think my test is up to~500mg/wk now. It will take 1 more week before anythig is seen form that. I will add in the white lightning soon, and Im thinking about NPP because Im little...like 180-185 and 10-11% BF (maybe leaner, I got a lil ab action this morning.) So , Id like to hear opinions on 200mg of TE and 200mg of NPP e3d, and 50mg of winny ed.

The diet isnt so bad. I like the spinach, but Ive had a lot of variety; tuna, peas, broccoli, salmon, chicken, and some egg whites. I have been doing the met-rx RTD's, but also using cytosport's evopro (muscle milk w/ no fat or carbs), and some Isopure. Im kinda light, so Im going to add in an Isopure/Ultra-fuel post workout; 25g pf carbs and 50g of protein.

As far as supps go, I've gone big...because I was intending of staing clean, but the muse has inspired me. 1200mg of EGCG from GT, 4g af ALCAR, 100mg of idebenone, 1g of rhodiola, and 2g of CEE.

Everybody check in!

SELF ASSEMBLY REQUIRED

[e-double]

Hey Flash don't count my tubby-ass out, I'm trying to keep up with this too.

I'll write a quick weekly synopsis today and post it later, I even took some pics.

[mmastriker]

Great workout tonight just before a grueling jiu jitsu class. my walk are getting better, im using 25s and 2 minutes into my walk they feel like 100 lb dumbells. my endurance is getting better and better, the test E that I would be taking if I used AS which i do not is kicking in nicely. I do alot of bagwork and shadow boxing with weights because we have fights coming up. honestly the hardest part for me has been the mtn dews, I miss them so much.

[mmastriker]

wk1 frontwk2 frontwk3 frontwk1 backwk2 backwk3 backwk1 sidewk 3 side

[archive_Mickey]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR> the test E that I would be taking if I used AS which i do not is kicking in nicely. <HR></BLOCKQUOTE>

What?

"Come on, get serious!" Arnold in Pumping Iron

[e-double]

Hello to mmastriker, Flash, and caples,

FS what do you call your program?

This first week has been kind of like a trial week getting all the kinks worked out, and trying to get to that machine zone.

Big and strong is not hard for me, but lean and conditioned is.

I’d love to use prop and winny, but I’m not up for the frequent sticks.

So if I used gear I'd probably do this for now...

8 - WEEKS
TEST E - 280mg/WK
EQ - 480mg/WK
OXANDROLONE - 45mg/ED
PROVIRON - 50mg/ED
ADEX - 1mg/ED

8 - WEEKS
TEST E - 280mg/WK
EQ - 480mg/WK
WIN - 50mg/ED
ADEX - 1mg/ED

Musings so far...

Good Earth tea kinda cures sweet tooth issues, I know its not on the menu.

I buy the bags of spinach from Trader Joes, the organic baby spinach tastes much stronger then the non-organic spinach, I’m going to assume that stronger flavor equates with more nutrients.

I’ve added 1/2-3/4 TBSP Udo’s Choice Oil with my fish and vegetables. If you go to Vitamin Shop and find bottles that are a few months near expiration they can give you half off, just use a little cat charm. I feel healthier, skin, recovery, more satiated, and my joints feel better with some of my calories coming from EFA’S, following both my instinct and past experience I will leave them in. I don’t know how this will effect the program.

Thanks for the Talapia suggestion, very mild and tasty!

Occasionaly I eat some baby asparagus instead of broccoli, and in a moment of dietary weakness I opt for some green beans/waxbeans/baby carrots.

I've actually grown to like the hikes although I have a long way to go to meet the initial program goals; they have become the primary focus, additionally I'm lifting weights both bodybuilding movements and more athletic movements, training with Clubbells, and using the rotating climbing wall at my gym, as well as hitting the sauna, stretching, and meditating.

Up until a week ago, I’d been using ephedra for waaayyy to long (6.5 months) so I’ve stopped that and have thrown in trex/levorx/alcar/yo-burn, I also use saw palmetto, ZMA, valerian & melatoin, if I cheat I use gluccorell and sessmax. Unfortunately I cheated way too much in the first week, but feel far more prepared for this next week.

This week body weight fluctuated 6’ 224-334#, I only had four solid diet days, hence the weight fluctuations.

Pics are at the end of week one, flat, relaxed, low water retention.

http://i79.photobucket.com/albums/j1...laxedFront.jpg

http://i79.photobucket.com/albums/j1...elaxedSide.jpg

[This message was edited by e-double on 01-30-07 at 01:49 AM.]

[e-double]

45goingon20: Regarding getting on and off the treadmill, try and pick a treadmill with some space behind it, so their is room to comfortably ride it back and drop to the ground.

Initially I was a little concerned as well, I found you just have to practice and get comfortable rolling off the end of the tread while its at its 15% incline and then hoping back on.

Practice slow at first and increase the speed, once comfortable hoping on and off with nothing in your hands try it with some db’s.

my 2cents.

[archive_45goingon20]

Yes, e-d, Thier are plenty of treads in my gym with space behind them.

This program is not for the faint of heart. Figuretively and realistically. I'm finding out my cardiovascular level is very poor.


I tried it out the other day with 35db's and was a little wary at first. It takes some getting used to balance wise. I only had the speed up to 2.5, and had a little difficulty. I can not imagine 4 mph @ 15%. I'd be down in a second.

The other concern I have is at my height (6-2) and wingspan, the db's when held, bump on the hand rails of the treadmill. Distracting to say the least. The treadmills are very wide, so that's not the problem

As soon as I get the balance thing under control I'll start the program in earnest.

Already have started the diet. Talapia for the fish and organic baby spinach. I'm on 500mg test e and 200 mg deca a week.

My workouts are at 4:00 am during the week. I skip breakfest until 9:00am which consist of only 3 hardboiled egg whites. Lunch @ noon is two Talapia fillets and spinach. Dinner is more of the same with brocolli.

As far as posting pics, I don't think you'll ever see me doing that. I've never been below 15%BF. At 6-2, 225lbs and around 18% now, I'm too self conscious. Who knows, if I can get to at least 10%, I might post some before and after pics. It would be a first.

45