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View Full Version : Double T - CreaDyl - Tranformation Challenge 14Dec09 - 22Feb10



apdunshiz
12-14-2009, 07:56 AM
I am making this thread to Log my experience with Double T's CreaDyl. This is a 10 week challenge, and I just finished registering for the contest and uploading "before" pictures. The pictures are in my bodyspace profile. I weight train in the PM and conduct my cardio immediately afterwards (30 minutes/treadmill).

I am taking the following supplements:

Double T's CreaDyl (Creatine; One Scoop before workout/One immediately after)
BCAA 5000 (Amino Acids; One Teaspoon immediately after workout)
MHP Glutamine (Glutamine; One Scoop before bed)
Universal Animal Pak (Multivitamin; One Pak with Morning Meal)
Universal Animal Cuts (Cutting Stack; One Pack immediately upon wake up/One after Lunch)
Whey Protein (Protein; I will be taking protein to get my necessary amount of proteins)

I will be eating roughly 2523 Calories, with 56g fat, 252g Carbs, & 252g Protein a day (At least for the first week).

Stats: Week 1

Weight - 182.6 lbs
Height - 69 in.
BF% (Scale) - 23.6 in.
Chest - 38 in.
Arms - 13.5 in.
Hips - 38.5 in.
Waist - 37.5 in.
Thighs - 23 in.
Forearms - 10.5 in.
Calves - 16 in.
Shoulders - 44 in.
Neck - 14 in.

I will post every day how my day had went and how/what my workout was.
I will update every Monday new progress pictures, including the very first "before" picture that was taken.

The official link to the contest is here

http://www.bodybuilding.com/fun/creadyl-no-beta-transformation-challenge-registration.htm

Feel free to ask questions and/or comment.

Thanks!

jlees
12-14-2009, 08:00 AM
Good luck with the contest, subbed!

apdunshiz
12-14-2009, 09:35 PM
So I just got back from an awesome workout. I mean, wow..This stuff is amazing! Sucks, cause it is late now (workout out for 2 hours), and I just took my second serving of CreaDyl. The stuff is amazing, I will say again. I found my iPod today, so that made me zone into my workout, instead of people looking at me (cause I am weak). Anyways, I do have some confessions to make. I honestly do not know how to do "certain" exercises. I tried my best though, and I used my "body" weight to complete some reps (instead of using that certain muscle), but hey that is how you know you are working that muscle..when It comes to failure.

But as for CreaDyl, other than It's "amazingness", It made me focused, and made me want to STAY at the gym all night. Hell, I don't have anything better to do anyways.

Another confession I must make..Not bad or anything, but I could not get my second dose of animal cuts in earlier due to the fact I could not make it home for lunch. I took it around the same time I took my first serving of CreaDyl.

Anyways, here is my workout for the day.

Monday 14Dec09 .. Start Time: 1745 - End Time: 1945

Cardio
*100 Calorie Treadmill "Warm Up"

Back
*Lat Pulldown - Set 1: 70lbs/15reps; Set 2: 85lbs/15reps; Set 3: 85lbs/15reps; Set 4: 100lbs/12reps
*Seated Cable Row - Set 1: 70lbs/12reps; Set 2: 70lbs/12reps; Set 3: 70lbs/12reps; Set 4: 70lbs/12reps
*One-Arm Dumbbell Row - Set 1: 25lbs/12reps; Set 2: 25lbs/12reps; Set 3: 25lbs/15reps; Set 4: 25lbs/15reps
*Bent Over Barbell Row - Set 1: bar+20lbs/12reps; Set 2: bar+20lbs/12reps; Set 3: bar+20lbs/12reps; Set 4: bar+20lbs/12reps
*Assisted Pullups - Set 1: -55lbs/4reps; Set 2: -85lbs/7reps; Set 3: -85lbs/6reps; Set 4: --85lbs/6reps

Abs
*Situps/Crunches - Set 1: 50/50; Set 2:50/50
*Airbike/FlutterKicks - Set 1: 50/50; Set 2: 25&10&15/50
*Left Crunch & Right Crunch - Set 1: 25/25; Set 2: 25/25; Set 3: 25/25; Set 4: 25/25

Neck
*Head Harness Raise - Set 1: 10lbs/50reps; Set 2: 10lbs/50reps; Set 3: 10lbs/50reps; Set 4: 10lbs/50reps

Cardio
*503 Calories Treadmill (30 Minutes @ fifteen two-minute intervals; 0% incline @ 9.5/5.0 speed 7 intervals & 10%incline 4.0 speed/0% incline 5.5 speed 7 intervals)

That is what I conducted today.

Now What I ate today is the following:

2 Lean Pockets
1 Banana
1 Fish Oil
1 Universal Vitamins
1 Cup Egg Whites
1 Cup Cottage Cheese
1 Cup Cottage Cheese
1 Peanut-Butter & Jelly Sandwich
1 Burger King Chicken Salad
2 Scoops CreaDyl
1 Cup Milk & 2 Scoops Whey Protein
2 Pieces Gum
1 V8
1 Can Tuna
6 Slices Turkey
1 Scoop Glutamine
1 Cup Light Cranberry Juice

Total Fat = 56g; Total Carbs = 252g; Total Protein = 237g; Total Calories = 2460

That is the end of Day 1

apdunshiz
12-15-2009, 08:47 PM
So, today was pretty rough. It's like I am already immune to caffeine. Meaning, it doesn't do much for me as much as it used to. Other than that, I noticed CreaDyl working fantastic again. Though, it does have some caffeine, it still worked great!

I am not sure what it is, but I think I hate working my chest. First of all, I am very weak when it comes to my chest. This was my workout for the night.

Cardio
*100 Calorie Treadmill "Warm Up"

Chest
*Incline Dumbbell Press - Set 1: 60lbs/15reps; Set 2: 70lbs/15reps; Set 3: 70lbs/15reps; Set 4: 70lbs/15reps
*Decline Dumbbell Press - Set 1: 60lbs/15reps; Set 2: 60lbs/15reps; Set 3:60lbs/15reps; Set 4: 60lbs/15reps
*Butterfly - Set 1: 100lbs/15reps; Set 2: 115lbs/15reps; Set 3: 115lbs/15reps; Set 4: 115lbs/12reps
*Barbell Bench Press - Set 1: Bar+70lbs/12reps; Set 2: Bar+70lbs/11reps; Set 3: -Bar+50lbs/12reps; Set 4: Bar+50lbs/12reps
*Pushups (Wide-Arm) - Set 1: BW/12reps; Set 2: BW/12reps; Set 3: BW/12reps; Set 4: BW/12reps

Abs
*Situps/Crunches - Set 1: 50/50; Set 2:50/50
*Airbike/Leg Raises - Set 1: 25/12; Set 2: 25/12
*Heal Touchers/Toe Touchers - Set 1: 50/5; Set 2: 50/5

Neck
*Head Harness Raise - Set 1: 10lbs/50reps; Set 2: 10lbs/50reps; Set 3: 10lbs/50reps; Set 4: 10lbs/50reps

Cardio
*420 Calories Treadmill (30 Minutes @ Random)

This is what I ate today:

1 Chicken Quesadilla Flatbread Melt
1 Banana
1 Cup Milk & 2 Scoops Whey Protein
3 TBSP Fruit & Nut Mix
1 Cup Egg Whites
1 Fish Oil
1 Universal Vitamins
1 Salad (Grilled Chicken/2tbs no fat ranch/3tbsp fruitnNut mix)
1 apple
5 Slices Turkey
1 Peanut Butter & Jelly
1 Fish Oil
1.5 Cups Milk & 2 Scoops Whey Protein
2 Scoops CreaDyl
6 Slices Turkey
Cup Beats
2 Slices Gum
1 Can Tuna

54g Fat, 252g Carbs, 257g Protein, 2522 Total Calories

apdunshiz
12-16-2009, 10:21 PM
What a day and night.

Workout was ok. Did not feel that great doing barbell squats, but usually I feel like **** anyways during those exercises. So, after those, I felt amazing.

This is what I did

Cardio
*110 Calorie Treadmill "Warm Up"

Legs
*Barbell Squat - Set 1: Bar+70lbs/12reps; Set 2: Bar+70lbs/12reps; Set 3: Bar+70lbs/12reps; Set 4: Bar+70lbs/12reps
*Barbell Lunge - Set 1: 40lbs/10reps; Set 2: 40lbs/10reps; Set 3: 40lbs/10reps; Set 4: 40lbs/10reps
*Leg Extensions - Set 1: 85lbs/15reps; Set 2: 100lbs/15reps; Set 3: 100lbs/15reps; Set 4: 100lbs/15reps
*Seated Calf Raise - Set 1: 90lbs/15reps; Set 2: 110lbs/15reps; Set 3: 140lbs/15reps; Set 4: 140/15reps
*Seated Leg Curl - Set 1: 130lbs/15reps; Set 2: 130lbs/15reps; Set 3: 130lbs/15reps; Set 4: 130lbs/15reps
*Butt Lift Bridge - Set 1 - 4: BW/5reps

Abs
*Situps/Crunches - Set 1: 50/50; Set 2:50/50
*Airbike/FlutterKicks - Set 1: 25/50; Set 2: 25/50
*Left Crunch & Right Crunch - Set 1: 25/25; Set 2: 25/25; Set 3: 25/25; Set 4: 25/25

Cardio
*175 Calories (14 Minutes)

Will finish Cardio and Neck raises on my day off (Thursday(

One little issue: Was feeling tired fast after 30 minutes of being at the gym. I remember Day 1 being awesome, but I also ate before going to the gym. I think that is what I need to do. CreaDyl says to take it on an empty stomach, but with no calories in the body, it is pretty hard getting a good workout without energy.

Had a bad "calorie/meal intake" today as well. Tomorrow is going to be a little less than usual.

This is what I ate.

1 Banana
2 TBSP Peanut Butter
1 Cup Egg Whites
2 Lean Pockets
1 Fish Oil
1 Universal Vitamins
1 Salad (Grilled Chicken/2tbs no fat ranch/3tbsp fruitnNut mix)
1 Cup Cottage Cheese
1 Cup Egg Whites
7oz Grapes
1 Fish Oil
2 Scoops CreaDyl
4 Pieces Gum
2 Scoops Protein
4 Veggie Boca Burgers
1 V8
5 Slices Turkey
1 Cup light cranberry juice
2 TBSP Peanut Butter
3 TBSP Fruit & Nut Mix
7oz Grapes
1 Cup light cranberry juice

64g fat, 334g carbs, 289g protein, 3068 Calories Total.

Going to consume half of my dinner before workout. Such I did on day 1.

So Far, it's been pretty good.

Fitzwell
12-16-2009, 10:32 PM
Looks good bud! good luck in your transformation

apdunshiz
12-17-2009, 06:27 PM
SO Yeah. I had a little problem last night. Took CreaDyl and my body actually broke out (like bumps all over) and I turned extremely red. Not sure the problem, but it is not stopping me.

One more thing is that I am going to stop counting my calories/food intake. I know this can cause a problem for some, but I believe it is causing a more of a problem for me when I actually count my calories. Cause I am not listening to my body. This is going to be a lifestyle for me. Not a diet. Diets should not exist. Bodybuilding should be a lifestyle..

So.. Last night I did my cardio that I missed on Wednesday. And Tonight is my favorite! Arms.

(Oh yeah..I also ATE a ton of food last night. Probably around 4000-5000 calories (peanutbutter!!! hmm good!))

apdunshiz
12-18-2009, 01:23 PM
So I am addicted to peanut butter real badly. I am not going to buy it anymore.

EDIT:

Just ate like 1/2 of a big jar of peanut butter. Oh well, time for the gym.

I have a feeling my body temp is going to rise when I take this CreaDyl. I am going to where my HR monitor and see if that does anything.

Later.

apdunshiz
12-18-2009, 08:06 PM
Took 2 Scoops Creadyl..

Wasn't bad, until I bent over to tie my shoe. I had to workout fast, so I tried to get my blood pumping as soon as possible, I ran to my car so I can drive (approximately 1 minute) to the gym.

I got there, did my 100 calorie warm-up, and I was fine. Didn't break out. I think that is the trick to CreaDyl. Get your blood circulating as soon as you take the stuff.

So, I did arms. That was AMAZING. My arms seriously felt like they were going to explode. (especially on biceps). They got so big.

Anyways, I will post my workout later tonight when I have more time.

apdunshiz
12-19-2009, 12:05 PM
Alright, So..This is what I did.

100 Calorie Warm-up

(Weight/reps)

1. Preacher Curl (Set 1-4 = 40/15)
2. Reverse Barbell Curl (Set 1-4 = 40/15)
3. Barbell Curl (Set 1-4 = 40/15)
4. Concentration Curl (Set 1-3 = 25/12; Set 4 = 25/2x6)

(I did 1, 2, 3, and 4 right after eachother and took a 1.5 minute break after each set of the 4 sets). Did this for four times (since I did four sets). And honestly, my arms were about to explode. AMAZING!)

Then I went to Triceps. I did

Triceps Pushdown (Set 1 = 42.5/15; Set 2-4 = 50/12)
Dumbbell Overhead Extension (Set 1 = 40/15; Set 2-4 = 45/15)

Abs

Situps/Crunches (Set 1-4 = 50 reps/50 reps)
Futterkicks/Heal touchers (Set 1-4 = 50reps/50reps)

Did Cardio after, but for only 10 minutes.

apdunshiz
12-20-2009, 01:17 PM
So, I did not work out yesterday (Saturday). Which is kind of bad, but not terrible I guess. I think I got it down on how to follow my "body" on eating.

I did find out out I have compulsive eating disorder (binging). That's what a large jar of peanut butter told me Friday. I took two scoops of CreaDyl yesterday still, and did not work out. I felt fine.

Tomorrow (Monday), I will be changing my workout routing to a 3 day split. Cardio two days a week.

So it will be as follows.

Monday: Chest, Tris, Abs,
Tuesday: Cardio, Abs, Neck
Wednesday: Back, Traps, Biceps, Calves, Abs
Thursday: Cardio, Abs, Neck
Friday: Hamstrings, Quads, Abs
Saturday/Sunday: Off

apdunshiz
12-20-2009, 08:47 PM
The reason why I am doing a 3 day split instead of a 5 day split is because honestly, spending 2+ hours at the gym a day is kind of nuts. I think I am "over doing it", if you know what I mean.

Now, I was doing cardio 5 days out of the week. But I am going to stop that, and not completely.

First off, cardio 5 days a week is too much. It gets real boring after 30 minutes a day, every day. Don't get me wrong, I really do LOVE cardio. I am stopping it because I believe I am "over doing it" here too. And another thing..I'd like to build muscle too. So if I did cardio still, it might be a little harder for me to do such.

apdunshiz
12-21-2009, 07:44 AM
Weight before - 182.6 lbs
Height before - 69 in.
BF% before (Scale) - 23.6 in.
Chest before - 38 in.
Arms before - 13.5 in.
Hips before - 38.5 in.
Waist before - 37.5 in.
Thighs before - 23 in.
Forearms before - 10.5 in.
Calves before - 16 in.
Shoulders before - 44 in.
Neck before - 14 in.

Weight Now - 188.4 lbs
Height Now - 69 in.
BF% Now (Scale) - 23.4 in.
Chest Now - 3.58 in.
Arms Now - 13.5 in.
Hips Now - 38.5 in.
Waist Now - 37.5 in.
Thighs Now - 23 in.
Forearms Now - 10.5 in.
Calves Now - 16 in.
Shoulders Now - 44 in.
Neck Now - 14 in.

apdunshiz
12-21-2009, 01:42 PM
It felt pretty good.

Took CreaDyl early today, since I had the day off of work. This was my workout..

Warm up - 10 minutes treadmill

Chest
Incline Dumbbell Press = Set 1-2: 80 lbs/15 Reps; Set 3-4: 80lbs/12 Reps
Decline Dumbbell Press = Set 1-4: 70 lbs/15 Reps
Barbell Bench Press = Set 1: 105 lbs/15 Reps; Set 2: 105 lbs/12 Reps; Set 3: 105 lbs/12 Reps; Set 4: 105 lbs/11 Reps
Delt Pec Fly = Set 1: 115 lbs/15 Reps; Set 2-3: 120 lbs/15 Reps; Set 4: 120 lbs/10 Reps

Triceps
Triceps Pushdown = Set 1-2: 50 lbs/15 Reps; Set 3-4: 50 lbs/12 Reps
Dumbbell Overhead Extension = Set 1: 50 lbs/12 Reps; Set 2: 50 lbs/10 Reps; Set 3-4: 50 lbs/8 Reps

I do see that I did not do many triceps workouts, but I really could not do anything else. My arms were dead. I got down to do some Pushups, and I did five and i just couldn't do anymore. Still, over all, a real great work out.

Abs
Situps = 1 Set 50 Reps
Flutter Kicks = 1 Set 50 Reps
Left and Right Crunch = 1 Set 25 Reps each
Crunches = 50 Reps

(Wanted to do the ab machine but it was being used. Oh well.)

Cool down - 5 minutes on treadmill

jordansrt
12-21-2009, 01:54 PM
Looking good bro

maxrx
12-21-2009, 01:59 PM
It felt pretty good.

Took CreaDyl early today, since I had the day off of work. This was my workout..

Warm up - 10 minutes treadmill

Chest
Incline Dumbbell Press = Set 1-2: 80 lbs/15 Reps; Set 3-4: 80lbs/12 Reps
Decline Dumbbell Press = Set 1-4: 70 lbs/15 Reps
Barbell Bench Press = Set 1: 105 lbs/15 Reps; Set 2: 105 lbs/12 Reps; Set 3: 105 lbs/12 Reps; Set 4: 105 lbs/11 Reps
Delt Pec Fly = Set 1: 115 lbs/15 Reps; Set 2-3: 120 lbs/15 Reps; Set 4: 120 lbs/10 Reps

Triceps
Triceps Pushdown = Set 1-2: 50 lbs/15 Reps; Set 3-4: 50 lbs/12 Reps
Dumbbell Overhead Extension = Set 1: 50 lbs/12 Reps; Set 2: 50 lbs/10 Reps; Set 3-4: 50 lbs/8 Reps

I do see that I did not do many triceps workouts, but I really could not do anything else. My arms were dead. I got down to do some Pushups, and I did five and i just couldn't do anymore. Still, over all, a real great work out.

Abs
Situps = 1 Set 50 Reps
Flutter Kicks = 1 Set 50 Reps
Left and Right Crunch = 1 Set 25 Reps each
Crunches = 50 Reps

(Wanted to do the ab machine but it was being used. Oh well.)

Cool down - 5 minutes on treadmill

Hey bro

PM me your phone number and I'll help you.

You are working hard and I can help you.

P

longhorns_p
12-21-2009, 06:03 PM
I'll be following along as well, good luck!

apdunshiz
12-21-2009, 07:40 PM
Looking good bro


Hey bro

PM me your phone number and I'll help you.

You are working hard and I can help you.

P


I'll be following along as well, good luck!

Thanks guys

apdunshiz
12-22-2009, 06:47 PM
So, I did 15 minutes Cardio, then I did Abs

50 Situps, 50 flutter kicks, 25 (left and right crunch/each), 50 crunches (all twice)

Then I did 30 more minutes of cardio.

Probably going to throw in some neck harness raises.

I am hoping I just had a lot of fiber in my diet from the previous days (which I think I did), because wow, it sure does stink in my room and when I run, I have to slow it down to a walk sometimes because people would look at me if it smells bad in the room lol.

Anyways. Good day today.

Tomorrow, Back Biceps and Calves. I love working my biceps.

longhorns_p
12-23-2009, 06:23 AM
:eek: smelly

nice cardio and ab sesh

apdunshiz
12-23-2009, 01:05 PM
I just got done talking to Paul from Double-T, and I must say if the CEO from Double-T speaks with their customers, then Double-T has the most customer support in bodybuilding products. Really. He gave me some good advice. I usually don't like changing my workout routine after being half way through, so next Monday I am going to start something else.

Back to 5 day split
No cardio (until 4 weeks left with transformation..I'll do HIIT twice a week)
Every 10th Day, I'll eat a little more

Going to gym now, will post workout when I return.

(Also, starting No beta today; 3 capsules a about 2 hours ago, 3 more capsules right now - before workout)
CreaDyl - 1 Scoop now, 1 Scoop during workout

apdunshiz
12-23-2009, 03:22 PM
So, I took CreaDyl and No beta before my workout. (No-beta for the first time; 3 capsules about 2 hours before workout/empty stomach, then 3 more capsules immediately before my workout)

5 minute cardio warm up

Did back, which I was totally focused on.

Lateral pull-down: 85/15, 100/15, 100/15, 100/12
Seated Cable Row: 70/15, 70/15, 70/15, 70/15
One Arm Dumbbell Row: 25/15, 25/15, 25/15, 25/15

Traps

Dumbbell Shrug: (2x50) -100/15, 100/15, 100/15, 100/15

Calves

Seated Calf Raise: 140/15, 150/15, 150/15, 150/15
Calf Press: 300/15, 300/15, 300/15, 300/15

Biceps (Insanely amazing)
(4 sets of these; 1st and 3rd set were all concentrated while 2nd and 4th set were FAST and exploding)

Preacher Curl: 40/15; Concentration Curl 25/15; Reverse Barbell Curl 40/15; Barbell Curl 40/15

That is one set. Took no breaks in between each exercise, but took about 1 minute rest after each set of those 4 exercises

I honestly could not control myself. No beta made me pump my arms. My hands were seriously in pain and I could barely hold onto the weights, but no beta like gave me the "motivation" to hold on longer and complete that set. It hurt amazingly. I kept to it, cause nothing ever felt better during a work out then what no beta has made me feel. (It very well could be the combination of no beta and CreaDyl.

I think I am going to actually buy some more No beta as we speak. That stuff is amazing.

Anyways, then I did Abs

50 crunches (I didn't want to stop moving fast so I did them fast), 50 Situps, 25 left/right crunch, 50 flutter kicks (only once)..

Then 5 minute cool down on treadmill (still did not want to stop moving fast), so I ran at 7.5 for about 2 1/2 minutes, then went to a 15 incline, and usually I do 4.0 speed, but I increased it to 6.0. I just could not stop. Then, time was up. I left. Now I am here.

No-Beta is my #1 bodybuilding supplement. I wish I would have started taking it when I started this contest.

apdunshiz
12-24-2009, 06:04 PM
45 Minutes Cardio today, also Abs

The normal

50 crunches, 50 flutter kicks, 25 left/right crunch, 50 Situps (all twice)

Once again, no more cardio starting Monday.

Going to try to eat more "controllably" too

apdunshiz
12-25-2009, 04:53 PM
I think my shoulders are weaker than expected..good but not good

Took 3 NO Beta about 11:30, the other 3 with 1 scoop CreaDyl around 12:45. I then Drank the other scoop CreaDyl during the workout.

Workout Time 12:50-2:50 (exactly)

--5 Minute Cardio Warm Up

--Legs
Barbell Squat: 115/12; 115/12; 115/12; 115/12
One Legged Dumbbell Squat (Leg on Bench): 25/8; 25/12; 25/12; 25/12
Dumbbell Squat (Deadlift): 120/8; 120/8; 120/8; 120/8
Barbell Lunge: 40/12; 40/12; 40/12; 40/12
Leg Extensions: 105/15; 105/15; 105/15; 105/15
Seated Leg Curl: 135/15; 135/15; 135/15; 135/15
Hip Abduction: 200/15; 200/15; 200/15; 200/15

--Shoulders
Standing Barbell Press: 60/12; 60/12; 60/12; 60/12
Front Weight Raise: 20/12; 20/12; 20/12; 20/12
Side Weight Raise: 12/12; 12/12; 12/12; 12/12

--Abs
50 Flutter Kicks, 25 Left/Right Crunches, 50 Crunches, 50 Situps

--5 Minute Cool Down Treadmill

I feel sort of beat, in a good way..

My shoulders feel very weak, after working them for the first time in a very long time.

My legs aren't bad, but i'll feel it for sure in the next few days.

longhorns_p
12-26-2009, 03:16 AM
How'd you squeeze in a workout on Christmas???? awesome man, that's some serious dedication! Good job :D

apdunshiz
12-26-2009, 11:06 AM
How'd you squeeze in a workout on Christmas???? awesome man, that's some serious dedication! Good job :D

Well, Im not with my family (my decision) so the military gyms were hope open for a while. I wasn't doing anything, so didn't want to miss my workout.

Anyways, yesterday was a GREAT. I am in so much pain today (good paid, ofc). I never had my shoulders hurt this good before.

apdunshiz
12-28-2009, 11:23 AM
http://i46.tinypic.com/1z5nr05.jpg

You may not see much, but it's only two weeks. I do see I am a little bigger. But if you look at the Dec. 14th Pic, my mid section is bulging out more than the Dec. 28th Pic.

So far, I think it's pretty good.

apdunshiz
12-28-2009, 11:28 AM
Today, I am counting my food intake (again). I am planning on 2800 calories a day, 62g fat, 245g carbs, 315g protein, 25-30g fiber, and around 55g sugar (mostly from fruit/veggies).

I will post my food consumed at the end of the day, and also my workout.

Will be doing 1 muscle area/group a day. 6 days a week (ill be training). Sunday is my day off.

Plenty of water consumed, like always.

My stats from week one have not really changed, but I'll update in my profile

apdunshiz
12-28-2009, 08:49 PM
So this is what I ate today

4 Slices Bread
2 TBSP Peanut Butter
1 TBSP Jelly
6 Slices Turkey
1 Pack Vitamins
1 Cup No Fat Cottage Cheese
1 Piece Gum
2 Scoops CreaDyl
1 Piece Gum
1 Cup Milk and 2 Scoops Protein
1 OR Salad (3Tbsp Almonds, 2Tbsp NF Ranch, etc..)
1 78g Choc. PB Pure Protein Bar
1 Peanut Butter Jelly
4oz Chicken Breast
1 Cup Milk and 2 Scoops Protein
1 Scoop Glutamine
1 TBSP Honey

Calories, Total Fat, Total Carbs, Total Protein, Total Fiber, Total Sugar

2719, 67, 226, 303, 45, 77

Workout was

5 minute treadmill warmup

One Arm Dumbbell Row: Sets 1-4--30/15
Bent Over Barbell Row: Sets 1-3--70/12; Set 4--70/12
Wide Arm Lateral Pulldown: Sets 1-2--85/15; Sets 3--100/15; Sets 4--100/12
Seated Cable Row: Sets 1-4--85/15
Close Arm Lateral Pulldown: Sets 1-4--100/15
Barbell Shrugs: Sets 1-4--115/15
Barbell Row: Sets 1--40/15; Sets 2-4--50/15
Low Rope Cable Pull: Sets1--30/15; Sets 2-4--35/15

Then I did Abs

50 Crunches, 25 Left and 25 Right Crunches, 50 Flutter Kicks, and 50 Situps

5 Minute Cardio Cool Down

apdunshiz
12-29-2009, 06:02 PM
Did I forget to mention that Yesterday's workout was awesome?

Anyways, Today was just as good, if not better.

Did 4 sets of 12 pushups for a light warmup
Then a 5 minute cardio warmup

Then, I executed..

Dumbbell Bench Press: 4 Sets-80/15
Decline Dumbbell Bench Press: Set 1-80/15; Set 2-4-80/12
Incline Dumbbell Bench Press: Set 1-80/12; Set 2-3-70/12; Set 4-70/11 (Failed Set 12)
Butterfly: Sets 1-4-115/15
Machine Bench Press: Set 1-2-75/12; Set 3-4-70/12
Dumbbell Bench Press Part 2: Set1-4-60/12

Then, Cooled down with 50 crunches, 25 left and 25 right crunches, 50 flutter kicks, 50 sit ups

and a 5 minute cardio cooldown

I am cutting my sugar almost in half starting today, thanks to Paul for his great advice..

Thanks man

Had a great workout today, and tomorrow I do legs..

Will post my nutrients at the end of the day (food intake)

apdunshiz
12-29-2009, 10:21 PM
1 Banana
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
1 Cup Egg whites

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil

1 78g Pure Protein Bar (Choc. Peanut Butter)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Protein Shake (2 Scoops Whey)
1 Pack Oven Roasted Chicken Breast
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)

6 Slices Turkey Breast
1 Piece Gum

2 Scoops CreaDyl

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
1 Can Tuna
4oz Italian Style Seasoned Chicken Breast

1 Scoop Glutamine
1 TBSP Honey

Total Fat-60
Total Carbs-239
Total Protein-325
Total FIber-41
Total Sugar-62
Total Calories-2796

apdunshiz
12-30-2009, 08:47 PM
So..Did legs today, and it was actually the best leg workout I ever had before. Here it is.

5 minute cardio warmup

Barbell Lunge: 4 Sets -40/15
Barbell Squat: 4 Sets -115/15
One Leg Dumbbell Bench Squat: 4 Sets -25/8 (could have done more)
Dumbbell Dead Lift: 4 Sets -120/8
Thigh Abductor: 4 Sets -205/15
Leg Extensions: 4 Sets -110/15 (4th sets I did 14 reps, due to muscle failure)
Leg Curl Seated: 4 Sets -140/15

My legs feel pretty dead now but thats alright. It's a good feeling.

My food intake is as follows:

1 Banana
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
1 Cup Egg whites
1 Piece Gum

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum

1 78g Pure Protein Bar (Peanut Marshmellow)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Protein Shake (2 Scoops Whey)
1 Pack Italian Style Chicken Breast
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)

6 Slices Turkey Breast
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
1 Can Tuna
4oz Italian Style Seasoned Chicken Breast

1 Scoop Glutamine
1 TBSP Honey

Fat- 58; Carbs- 249; Protein- 323; Fiber- 40; Sugar- 60; Calories Total- 2810

A few things. I took my update pictures on Monday, But I wish I could have taken them today. I think Monday was too soon. I look at myself in the mirror, and amazingly I am changing. More muscle/less fat is what it looks like. Also, I did really good on this workout today. I increased weight by A LOT compared to my last workout.

Seeing A LOT of nice results.

apdunshiz
12-31-2009, 03:26 PM
So, I guess I can say that I am gaining muscle, but no weight. Even though I am eating about 800 more calories/day, I still seem to be the same weight. I can see I am getting more defined (even from my last progress pics, which were taken on monday.)

Anyways..Here is my workout for the day.

Preacher Curl: 4 sets-50/15
Reverse Barbell Curl: 4 sets-50/15
Concentration Curl: 4 Sets-25/15
Barbell Curl: 4 sets-50/15

(Did that in order, one after another..like I usually do, and It did tear the **** out of my arms.)

Overhead Dumbbell Extension: 4 sets-50/15
Triceps Pushdown: 4 sets-50/15
Bench Dip: 4 Sets-BW/15
Triceps Extension: 4sets-60/15

50 Crunches, 25 Left and Right Crunches, 50 Flutter Kicks, and 50 Sit ups

5 minute warm up and 5 minute cool down.

Like I said, the workout was AMAZING once again, and I am seriously gaining strength/definition like crazy. It'll be very noticeable my next updated pics.

Thanks!

drooks10
12-31-2009, 09:05 PM
Subbed to follow along from here on out! Stick with it, man!

apdunshiz
01-01-2010, 02:03 PM
So, I became a DD for a few guys and we went out. The only thing I did bad on was I had a diet pepsi. Lol. Dont need more caffeine, but needed something.

I had no alcohol, and no food During New years Eve (night/party time).

I am pretty glad with my self for it has been the first time, in my ENTIRE LIFE (almost 20 years) since I did not kill myself with food/beer. The First time.

Didn't go to bed till 5 AM, woke up at Noon.

I had a little more Calories last night because I knew I was going to be up a little later (gotta fuel the system). And this is what I had (New YEars Eve.)

1 Banana
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
1 Cup Egg whites
1 Piece Gum

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum

1 78g Pure Protein Bar (Chewy Chocolate Chip)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Protein Shake (2 Scoops Whey)
1 Pack Italian Style Chicken Breast
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)

6 Slices Turkey Breast
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
1 Can Tuna
6oz Italian Style Seasoned Chicken Breast

1 Scoop Glutamine
1 TBSP Honey
1 78g Pure Protein Bar (Marshmellow)

Total Fat 67; Total Carbs 280; Total Protein 366; Total Fiber 42; Total Sugar 65; Total Calories 3187

apdunshiz
01-02-2010, 03:09 PM
I don't think I am losing my mind, but I seriously think my body is changing. I mean, the physique. I seem to be looking more toned (to myself at least). I am not binging (for once, this is the longest I could "stay" on my plan without breaking it). Still surprised I didn't break on Christmas or even New Years. Amazing.

Well, I've been slacking on posting my nutrition and my workout so here is New Years Stats.

Dumbbell Shrug: 4 Sets @ 120/15
Barbell Shrug: 4 Sets @ 125/15
Machine Shrug: 4 Sets @ 90/15

Calf Press: 1 Set @ 310/15; 3 Sets @ 350/15
Barbell Calf Raise: 4 Sets @ 115/15
Dumbbell Calf Raise: 4 Sets @ 150/15

(Neck) Yes/No: (I failed a lot-Couldn't get my neck up)..Set 1: 25 Yes's/22 No's; Set 2: 20/10; Set 3: 20/7; Set 4: 20/5...On all the "No's", I failed.

5 Minute Warm Up; 5 Minute Cool Down

50 Crunches, 25 Left and Right Crunches, 50 Flutter Kicks, 50 Sit Ups

My Nutrition for Yesterday was:

1 Banana
1 Cup Egg whites
1 Piece Gum

1 Cup Non Fat Cottage Cheese
1 Peanut Butter Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum

1 78g Pure Protein Bar (Choc. Peanut Butter)

1 Fish Oil
1 Protein Shake (2 Scoops Whey)
1 V8

1 78g Pure Protein Bar (Smores)
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum

Two Slices Bread
2 Pouches Albacore White Tuna with Water
2 TBSP Light Mayo
Sweet Onion Chicken Teriyaki (12inch)

Fat-70, Carbs-276, Protein-279, Fiber-36, Sugar-62; Calories- 2850

apdunshiz
01-02-2010, 03:12 PM
Seated Dumbbell Shoulder Press: 4 Sets @ 60/15
Front Dumbbell Raise: 4 Sets @ 30 (2x15)/15
Side Dumbbell Raise: 4 Sets @ 24 (2x12)/12
Standing Barbell Military Press: 2 Sets @ 60/15; 2 Sets @ 60/12
Upright Barbell Row: 4 Sets @ 50/15
Machine Shoulder Press: 4 Sets @ 50/12

50 Crunches, 25 Left and Right Crunches, 50 Flutter Kicks, 50 Sit Ups

5 Minute Cardio Warmup and 5 min. Cardio Cool Down

apdunshiz
01-02-2010, 10:45 PM
So, I did have a little more calories than what I was going to aim for, but it's the fact my sleeping schedule is all jacked and what not. Like I said, I am not ashamed for this little binge. This is what I ate today.

1 Banana
2 TBSP Peanut Butter
6 Slices Turkey

1 78g Pure Protein Bar (Peanut Marshmellow)
1 Peanut Butter Sandwich

1 Pack Grilled Chicken Breast Strips

Healthy Choice Country Vegetable Soup
---------------------------------------------------------------------------------------------------------
2 Scoops CreaDyl
2 Scoops Whey Protein
1 78g Pure Protein Bar (Smores)
---------------------------------------------------------------------------------------------------------
1 12" Oven Roasted Chicken Breast

1 TBSP Honey
1 78g Pure Protein Bar (Peanut Marshmellow)
1 50g Pure Protein Bar (Choc. Chip)
1 50g Pure Protein Bar (Smores)
1 50g Pure Protein Bar (Smores)

Fat-99,Carbs-385,Pro-342,Fiber-36,Sugar-78; Calories- 3839

I am just kind of hopeing to gain weight by Monday. I thought eating a lot more would help me gain weight, but I'm not going no where. I am seeing/feeling a difference in my body though. A Good difference.

apdunshiz
01-03-2010, 11:32 PM
So, another day down. No weight training today..this is my caloric intake today

1 Banana
2 Slices Bread
4 TBSP Peanut Butter
1 Cup Milk
3 50g Pure Protein Bars (Smores)

1 12? Turkey Sub with Cheese and Mayonnaise (light)
Salad Grilled Chicken

1 78g Peanut Marshmellow Eclipse Protein Bar

1 78g Choc. Chip Protein Bar

1 78g Smores Protein Bar
1 78g Choc. Chip Protein Bar

118 Fat, 382 Carbs, 322 Protein, 37 Fiber, 69 Sugar - 3878 Calories

I feel my metabolism increasing insanely due to the fact of my weight training a lot harder than I ever did in my entire life.

apdunshiz
01-04-2010, 10:26 AM
I updated my stats in bodyspace, but my main problem is I am losing weight.

4000 calories on my last two days of the week, and I still lose weight.

Last week I was 186.6
Today I am 183.4 (been eating a lot more too).

I am going to be eating over 2800 calories/day, with a lot of protein. I will no long post what I eat, but just my nutrition macro details.

I am going to be doing the SAME workout that I did last week for each muscle group, so I can improve on my strength.

jordansrt
01-04-2010, 10:27 AM
Looking good bro keep it up

jordansrt
01-04-2010, 10:28 AM
So..Did legs today, and it was actually the best leg workout I ever had before. Here it is.

5 minute cardio warmup

Barbell Lunge: 4 Sets -40/15
Barbell Squat: 4 Sets -115/15
One Leg Dumbbell Bench Squat: 4 Sets -25/8 (could have done more)
Dumbbell Dead Lift: 4 Sets -120/8
Thigh Abductor: 4 Sets -205/15
Leg Extensions: 4 Sets -110/15 (4th sets I did 14 reps, due to muscle failure)
Leg Curl Seated: 4 Sets -140/15

My legs feel pretty dead now but thats alright. It's a good feeling.

My food intake is as follows:

1 Banana
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
1 Cup Egg whites
1 Piece Gum

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum

1 78g Pure Protein Bar (Peanut Marshmellow)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Protein Shake (2 Scoops Whey)
1 Pack Italian Style Chicken Breast
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)

6 Slices Turkey Breast
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
1 Can Tuna
4oz Italian Style Seasoned Chicken Breast

1 Scoop Glutamine
1 TBSP Honey

Fat- 58; Carbs- 249; Protein- 323; Fiber- 40; Sugar- 60; Calories Total- 2810

A few things. I took my update pictures on Monday, But I wish I could have taken them today. I think Monday was too soon. I look at myself in the mirror, and amazingly I am changing. More muscle/less fat is what it looks like. Also, I did really good on this workout today. I increased weight by A LOT compared to my last workout.

Seeing A LOT of nice results.

very detailed in your diet, it will deff payoff in the end

apdunshiz
01-04-2010, 10:34 AM
very detailed in your diet, it will deff payoff in the end

Thanks bro.

I honestly feel a lot stronger, and to me it looks like I look like I am getting more muscle.

I never weight trained this hard before. I always used to be a pussy at the gym. To me, CreaDyl and No Beta sort of gives you that concentration feeling, and the motivation to workout a lot harder.

fitlover
01-04-2010, 10:44 AM
In and subbed! Looking great so far!

I thought it funny how you counted each stick of gum in your diet - it's good, no worries! When I was cutting last year I chewed a sh!load of sugar-free gum, (a pack a day) it probably added up to over 20 carbs, haha. I was like a chain-chewer! However, during my contest prep this year I won't be able to do that. :o

longhorns_p
01-04-2010, 11:11 AM
so much determination in here, good work! :D

Keep it up man, your not far away from a total transformation :cool:

apdunshiz
01-04-2010, 12:02 PM
In and subbed! Looking great so far!

I thought it funny how you counted each stick of gum in your diet - it's good, no worries! When I was cutting last year I chewed a sh!load of sugar-free gum, (a pack a day) it probably added up to over 20 carbs, haha. I was like a chain-chewer! However, during my contest prep this year I won't be able to do that. :o

Thanks you!


so much determination in here, good work! :D

Keep it up man, your not far away from a total transformation :cool:

Thanks!

I feel determined.

apdunshiz
01-04-2010, 09:05 PM
5 Minute Warmup
Bent Over Barbell Row: 4 Sets @ 70/15
Seated Cable Row: 4 Sets @100/15
Wide Arm Lateral Pulldown: 2 Sets @ 100/15; 2 Sets @ 100/12
Close Arm Lateral Pulldown: 4 Sets @ 100/15
Barbell Shrugs: 4 Sets @ 135/15
Low Rope Cable Pull: 4 Sets @ 35/15
Barbell Row: 4 Sets @ 50/15
One Arm Dumbbell Row: 4 Sets @ 35/15
Crunches: 4 Sets @ BW/50
5 Minute Cooldown

My Food details today were as follows:

1 Banana
Cup Oatmeal (With 1 Cup Water & TSP Salt)
2 Cup Egg whites
1 Piece Gum

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum

3 TBSP Almonds
1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Protein Shake (2 Scoops Whey)
1 Pack Italian Style Chicken Breast
Cup Oatmeal (With 1 Cup Water & TSP Salt)
1 Can Java Lo Carb Monster

8 Slices Turkey Breast
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
I can Tuna
6oz Italian Style Seasoned Chicken Breast

1 Scoop Glutamine
TBSP Honey

Fat-65, Carbs-244, Protein-351, Fiber-40, sugar-67; Calories- 2965

jovinni
01-05-2010, 04:10 AM
Coming in a little late here but keep up the great job!

longhorns_p
01-05-2010, 07:58 AM
How do you like 2 scoops of Creadyl?

I usually only use 1 and if I really need an energy boost I'll go with 1.5...never used 2

Your diet is going to pay dividends :cool:

apdunshiz
01-05-2010, 08:15 AM
How do you like 2 scoops of Creadyl?

I usually only use 1 and if I really need an energy boost I'll go with 1.5...never used 2

Your diet is going to pay dividends :cool:

I tried one scoop..IT works, but two scoops is like it is. Two times the power. I honestly feel the difference in two compared to one.

apdunshiz
01-05-2010, 10:31 PM
1 Banana
Cup Oatmeal (With 1 Cup Water & TSP Salt)
1 Piece Gum
1 Fish Oil

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Piece Gum
2 Cup Egg whites


3 TBSP Almonds

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Pack Italian Style Chicken Breast
Cup Oatmeal (With 1 Cup Water & TSP Salt)

8 Slices Turkey Breast
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum
1 Apple
1 Protein Shake (2 Scoops Whey)

1 Fish Oil
I can Tuna
6oz Italian Style Seasoned Chicken Breast

1 Scoop Glutamine
TBSP Honey
1 Protein Shake (2 Scoops Whey)

Fat-62, Carbs-261, Protein-346, Fiber-45, Sugar-81, Calories- 2986

The workout was pretty good too. I started timing myself for my rest periods in between sets (wasnt at gym as long as usual and got a better workout out of it)

Pushups: 4 Sets @ 15 (45 Sec. Rest between sets)
Dumbbell Bench Press: 2 Sets @ 90/15, 1 Sets @ 90/12 (Failed), 1 Sets @ 90/6 (Failed) (60 Sec Rest between sets)
Decline Dumbbell Bench Press: 3 Sets @ 80/12, 1 Sets @ 80/11 (Failed); (60 Sec Rest between sets)
Incline Dumbbell Bench Press: 1 Sets @ 70/15, 3 Sets @ 70/12 (60 Sec Rest between sets)
Butterfly: 3 Sets @ 120/15; 1 Sets @ 120/12; (45 Sec Rest between Sets)
Machine Bench Press: 2 Sets @ 70/15; 2 Sets @ 70/12 (45 Sec Rest between sets)
Dumbbell Bench Press #2: 3 Sets @ 60/15, 1 Sets 2 60/13 (failed); (60 Sec Rest between sets)
Left Crunch (4 Sets @ 25) (30 sec rest between sets)
Right Crunch (4 Sets @ 25) (30 sec rest between sets)

5 min. cardio warmup and 5 min. cardio cooldown.

apdunshiz
01-06-2010, 06:19 AM
So, I always get these "sweats" brought to me at work. I see people eat them, and I don't go in. Today, I look in the mirror (after I take a piss; cause my belly size drops like 4 inches after I pee, lol), and I am seeing gains. The weight is staying around 186-187, but that is good. I am seeing a more toned body and a increase on my size.

I can't wait to see myself after 6 more weeks.

jordansrt
01-06-2010, 10:03 AM
So, I always get these "sweats" brought to me at work. I see people eat them, and I don't go in. Today, I look in the mirror (after I take a piss; cause my belly size drops like 4 inches after I pee, lol), and I am seeing gains. The weight is staying around 186-187, but that is good. I am seeing a more toned body and a increase on my size.

I can't wait to see myself after 6 more weeks.

Thats exactly what you want to see so good job bro, nothing better than seeing progress made

longhorns_p
01-06-2010, 11:14 AM
So, I always get these "sweats" brought to me at work. I see people eat them, and I don't go in. Today, I look in the mirror (after I take a piss; cause my belly size drops like 4 inches after I pee, lol), and I am seeing gains. The weight is staying around 186-187, but that is good. I am seeing a more toned body and a increase on my size.

I can't wait to see myself after 6 more weeks.

that a boy, eye on the prize! :cool:

How are the pumps during your workouts?

apdunshiz
01-06-2010, 07:44 PM
Thats exactly what you want to see so good job bro, nothing better than seeing progress made

haha, thanks man


that a boy, eye on the prize! :cool:

How are the pumps during your workouts?

lol, thanks..

The pumps are awesome. Like especially when I do my arms, my body just screams for more, even though how much it hurts soo goodd. haha.

apdunshiz
01-06-2010, 08:55 PM
1 Banana
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
1 Piece Gum
1 Fish Oil

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Piece Gum
2 Cup Egg whites

3 TBSP Almonds

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Pack Italian Style Chicken Breast
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)

8 Slices Turkey Breast
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum
1 Apple
1 Protein Shake (2 Scoops Whey)

1 Fish Oil
I can Tuna
6oz Italian Style Seasoned Chicken Breast

1 Scoop Glutamine
? TBSP Honey
1 Protein Shake (2 Scoops Whey)

Fat-62, Carbs-261, Protein-346, Fiber-45, Sugar-81; Calories- 2986

Not a bad leg workout. CreaDyl and No Beta did what it was supposed to..

(60 sec break between sets)
Barbell Lunge: -4 Sets @ 50/15
Barbell Squat: -4 Sets @ 115/15
Dumbbell Dead lift: -4 Sets @ 120/12
One Leg Dumbbell Squat on Bench: -4 Sets @ 30/8
Leg Extensions: -4 Sets @ 110/15
Leg Curl Seated: -4 Sets @ 145/15
Thigh Abductor: (30 sec break between sets) -4 Sets @ 215/15

5 Min warmup and 5 min cooldown like always
No abs today.

THEMANBEAST
01-06-2010, 08:58 PM
Good job tracking your journey. :)

apdunshiz
01-06-2010, 09:29 PM
Good job tracking your journey. :)

It is hard work man, but keeps me motivated. I get too it. Sometimes don't feel like posting anything lol. But, won't give up now. Almost 4 weeks done. Can't wait for these next pics.

Fitzwell
01-06-2010, 09:38 PM
Your diet looks really good man. Also MAJOR props on DDing for New years and not giving in to the temptations. CreaDyl still doing you good?

apdunshiz
01-06-2010, 09:57 PM
Your diet looks really good man. Also MAJOR props on DDing for New years and not giving in to the temptations. CreaDyl still doing you good?

Deff man. CreaDyl is the ****. The energy it gives is amazing. You have no idea (well Im sure you do lol)..it's just like I am ready to get my game on when I take it about 10 minutes before I work out.

apdunshiz
01-07-2010, 08:24 PM
So, I realized one thing today. Too much protein. I am getting A LOT of fiber (as you can see), but the protein is just like kicking it to the curb. I feel the protein in my kidneys, if that makes any sense lol.

Instead of me eating a 35%carb/45%pro/20%fat Macro ratio, I am going down to a 40/40/20 or w/e.

Anyways, I had a great workout today. Sore, but it was reallly nice. I took 6 no beta this time instead of 3 (before my workout)..I usually take 3 - 3 hours before, then the next 3 right before...I took all 6 right before the workout this time. Had good pumps. Real good pumps

apdunshiz
01-07-2010, 08:37 PM
So, this is my workout

5 Min Cardio Warmup

Biceps (Giant Sets w/90 Sec Rest between Giant Sets)
Preacher Curl 2 Sets @ 60/15; 2 Sets @ 50/15
Reverse Barbell Curl 2 Sets @ 60/15; 2 Sets @ 50/15
Concentration Curl 4 Sets @ 30/15
Barbell Curl 2 Sets @ 60/15; 2 Sets @ 50/15

Triceps (Regular sets w/60 Sec Rest between each set)
Overhead Dumbbell Extension 4 Sets @ 55/15 (except 4th sets I failed @ 13 reps)
Triceps pushdown 4 Sets @ 57.5/15 (I did this realllllll sloppy-not good-used body weight a lot)
Close grip Triceps Press 4 Sets @ 40/15
Bench Dip 4 Sets @ BW/15

Finisher
Cable Curl - 15lbs/60reps
Triceps Pushdown - 15lbs/60reps


```Nutritional Intake```

1 Banana
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
1 Piece Gum
1 Fish Oil

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Piece Gum
2 Cup Egg whites

3 TBSP Almonds

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Pack Italian Style Chicken Breast
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)

1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum
1 Apple
1 Protein Shake (2 Scoops Whey)

1 Fish Oil
2 Slices Bread
6oz Italian Style Seasoned Chicken Breast
1 TBSP light mayonnaise
1 Scoop Glutamine
1 TBSP Honey
2 TBSP Natural Peanut Butter

82fat 307carbs 262protein 51fiber 97sugar 3014calories

droopy122
01-08-2010, 09:03 AM
Subbed your log. Thanks for the advice :)

apdunshiz
01-08-2010, 11:11 PM
Workout

Dumbbell Shrug: 4Sets @ 130/15 (45 sec. Rest between Sets)
Barbell Shrug: 4 Sets @ 135/15 (30 Sec. rest between sets)
Machine Shrug: 4 Sets @ 100/15 (30 sec rest between sets)

Calf Press: 4 Sets @ 350/15 (30 sec rest)
Barbell Calf Raise 4 sets @ 170+bar/15 (30 sec rest)
Dumbbell Calf Raise: 4 sets @160/15 (30 sec rest)

Yes/No (neck): 4 Sets of 20 Yeses/1 Set 20 Nos, 3 Sets 10 No's (30 sec rest between each set)
Declined Situps: 2 Sets @ 25 (30 sec rest)
Knee Raises: 2 Sets @ 15 (30 sec rest)

5 Min warmup cardio and 5 min cooldown cardio

For my nutritional intake, I did eat a few extra calories than normally. I had a few Christmas candies lol and some extra Peanut Butter (organic). About 4000 Calories. I'll just eat a few less tomorrow. Probably wont wake up till 9 anyways.

But yea, my nutritional intake is usually the same thing..So im not going to post it anymore lol.

longhorns_p
01-09-2010, 07:08 AM
looks like a good quick workout :D

How have the pumps and vascularity been on this stack?

apdunshiz
01-09-2010, 11:55 AM
looks like a good quick workout :D

How have the pumps and vascularity been on this stack?

Dude, they are insane. The pumps are still there, but not as there as they were my first dosage. But my veins, they are seriously crazy.

I've been a fat boy my entire life and to see veins in my arms (AND MY HEAD), is kind of wicked. Sure, I am not totally ripped (yet), but whenever I lift, my arms gain like 2-3 inches (if not more), and the veins in my arms and my head pop out like crazy. Seeing a new vein every day lol.

Segansational
01-09-2010, 02:11 PM
Spying on the competition... haha, good luck man!

apdunshiz
01-09-2010, 10:21 PM
So today, I did shoulders. Was a good workout. Used my "back" for some of my last reps lol..which I know is bad on the back and aint getting full potential out of workout. But I just felt so much "power" i guess lol.

5 Min Warmup Cardio
(60 seconds between each set)
Seated dumbbell Shoulder Press: 2 Sets @ 70/15; 2 Sets @ 70 (11(FAILED)/10(FAILED))
Front Dumbbell Raise: 4 Sets @ 40/15 (2x20)
Side Dumbbell Raise: 4 Sets @ 24/15 (2x12)
Standing Barbell Military Press: 3 Sets @ 60/15; 1 Sets @ 60/11(FAILED)
Upright Barbell Row: 2 Sets @ 60/15; 2 Sets @ 60/9 (FAILED both sets)
Shoulder Press Machine: 1 Sets @ 50/15; 3 Sets @ 50/12
50 Crunches, 25 Left/RIght Crunches, 50 Flutter Kicks, 50 Situps
5 Minute Cardio Cool down

Fitzwell
01-09-2010, 10:34 PM
Looks like a killer shoulder workout! I have taken presses completely out of my shoulder workouts and my delts are growing like never before.

apdunshiz
01-09-2010, 10:44 PM
Looks like a killer shoulder workout! I have taken presses completely out of my shoulder workouts and my delts are growing like never before.

Well see, for me, every workout I do is a killer workout. I never weight trained like this before. In fact, I am kind of new to the whole weight training thing. I've been doing little pussy workouts(weight training) before this, but nothing that got me sore soo good before.

Anyways, CreaDyl and No Beta really helps a lot with the pumps. I took two Scoops CreaDyl and 6 No Beta RIGHT BEFORE workout (about 10 mins..to let it kick in)..and bam, was ready to pump some iron.

It's great..

apdunshiz
01-10-2010, 04:20 PM
Rest day today

Not too much. Still taking CreaDyl on Rest Days!

apdunshiz
01-10-2010, 05:17 PM
So, I've been trying to bulk/get a little bigger while on this transformation. After 4 weeks, I think I am going to change it and try to cut off a little more fat, just by eating 500 calories less a day. Hopefully lose a lb of fat a week. I will be keeping my workout deadly (at least for me, deadly is pretty good)..

I have a good plan planned out. Will post it tomorrow, with new pics too.

apdunshiz
01-10-2010, 05:23 PM
So, I am kind of double posting. I kept track of my calories for the weekend, but didnt wan't to post what I ate because it was kind of bad (it isn't CreaDyl or No beta; It's simply me. I have a problem That I need to get fixed)

Anyways, here are my nutrition intakes for the weekend.

**08Jan10**

1 Banana
1 Cup Oatmeal (With 2 Cup Water & 1 TSP Salt)
1 Piece Gum
1 Fish Oil

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Piece Gum
2 Cup Egg whites
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Pack Italian Style Chicken Breast
3 TBSP Almonds
1 Apple
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
2 Slices Bread
6oz Italian Style Seasoned Chicken Breast
1 TBSP light mayonnaise
1 SW Chicken Pack

1 Scoop Glutamine
1 TBSP Honey
6 TBSP Peanutbutter
1 Banana
6 Little Candies

117fat 398carbs 323protein 61fiber 141sugar 3937calories

**09Jan10**(TERRIBLE!! But kind of funny..)

1 Banana
1 Fish Oil

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak

1 Fish Oil
6" Sweet Onion Chicken Teriyaki
6" Sweet Onion Chicken Teriyaki

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
6" Oven Roasted Chicken Breast
6" Oven Roasted Chicken Breast
1 Protein Shake (2 Scoops Whey)
1 Apple

1 Scoop Glutamine
1 Peanut Butter & Jelly Sandwich
1 Peanut Butter & Jelly Sandwich
1 Peanut Butter & Jelly Sandwich
10 TBSP Peanut Butter
4 TBSP Jelly

271fat 563carbs 375protein 91fiber 200sugar 6191calories (woah!)

apdunshiz
01-11-2010, 08:43 AM
10Jan10's Nutritional Intake

1 Banana
2 Slices Bread
2 TBSP Jelly
1 Fish Oil

Turkey Breast subway Sub
Turkey Breast subway Sub
1 Pack Animal Pak

1 Fish Oil
1 Deli South Western Chicken
1 Deli South Western Chicken
1 V8 Can
1 78g Pure Protein Bar (PBM)

2 Scoops CreaDyl

2 Scoops Whey Protein Cookies n Cream

1 Fish Oil
1 78g Pure Protein Bar (S)
1 78g Pure Protein Bar (CCC)
2 Slices Bread
6 Slices Turkey
1 Slices Bread & 1Tbsp Jelly
1 Scoop Glutamine

55fat 330carbs 318protein 35fiber 85suger 3087calories

apdunshiz
01-11-2010, 08:44 AM
http://i50.tinypic.com/2ptph6p.jpg

This is four weeks into the challenge!

droopy122
01-11-2010, 08:56 PM
So, I am kind of double posting. I kept track of my calories for the weekend, but didnt wan't to post what I ate because it was kind of bad (it isn't CreaDyl or No beta; It's simply me. I have a problem That I need to get fixed)

Anyways, here are my nutrition intakes for the weekend.

**08Jan10**

1 Banana
1 Cup Oatmeal (With 2 Cup Water & 1 TSP Salt)
1 Piece Gum
1 Fish Oil

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Piece Gum
2 Cup Egg whites
1/2 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Pack Italian Style Chicken Breast
3 TBSP Almonds
1 Apple
1 Piece Gum

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
2 Slices Bread
6oz Italian Style Seasoned Chicken Breast
1 TBSP light mayonnaise
1 SW Chicken Pack

1 Scoop Glutamine
1 TBSP Honey
6 TBSP Peanutbutter
1 Banana
6 Little Candies

117fat 398carbs 323protein 61fiber 141sugar 3937calories

**09Jan10**(TERRIBLE!! But kind of funny..)

1 Banana
1 Fish Oil

1 Cup Non Fat Cottage Cheese
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak

1 Fish Oil
6" Sweet Onion Chicken Teriyaki
6" Sweet Onion Chicken Teriyaki

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey)

1 Fish Oil
6" Oven Roasted Chicken Breast
6" Oven Roasted Chicken Breast
1 Protein Shake (2 Scoops Whey)
1 Apple

1 Scoop Glutamine
1 Peanut Butter & Jelly Sandwich
1 Peanut Butter & Jelly Sandwich
1 Peanut Butter & Jelly Sandwich
10 TBSP Peanut Butter
4 TBSP Jelly

271fat 563carbs 375protein 91fiber 200sugar 6191calories (woah!)

Man thats one hell of a meal plan. I think after one PBJ I would be sick of them. Keep it up bro.

apdunshiz
01-11-2010, 08:57 PM
Man thats one hell of a meal plan. I think after one PBJ I would be sick of them. Keep it up bro.

lol, the funny thing is, after big days like this, i dont gain anything. Thanks man..

droopy122
01-11-2010, 09:02 PM
lol, the funny thing is, after big days like this, i dont gain anything. Thanks man..

Damn those genetics of yours :)

apdunshiz
01-11-2010, 09:04 PM
Damn those genetics of yours :)

genetics? lol, na man..My genes are terrible.

Dad's side of family = Heart disease/overweight
Mom's side of family = Overweight (out of 5 sisters and 1 brother, her brother and herself are in very good shape)..

I used to be 260 lbs bro.

I think I've just increased my metabolism over the years.

droopy122
01-11-2010, 09:08 PM
genetics? lol, na man..My genes are terrible.

Dad's side of family = Heart disease/overweight
Mom's side of family = Overweight (out of 5 sisters and 1 brother, her brother and herself are in very good shape)..

I used to be 260 lbs bro.

I think I've just increased my metabolism over the years.

Heh we are in the same boat then. My mom and dad are overweight with high blood pressures and taking tons our meds. My brother used to be skinny as pencil, but he got extremely lazy and is the same size as my parents. And my oldest brother who is deceased, he was extreme big. So I am trying to defy my genetics as well. Plus I dont want to be on meds when I get older.

apdunshiz
01-11-2010, 09:16 PM
Heh we are in the same boat then. My mom and dad are overweight with high blood pressures and taking tons our meds. My brother used to be skinny as pencil, but he got extremely lazy and is the same size as my parents. And my oldest brother who is deceased, he was extreme big. So I am trying to defy my genetics as well. Plus I dont want to be on meds when I get older.

Dude, for a little inspiration maybe..

My very first African American friend, that I met when I joined the military, was 253 lbs. I seen one night he at basic training he was running around our "area" or whatever you want to call it. I asked him if he wanted me to workout with him, cause I was trying to get better at my pushups, situps, and my 2 mile run.

We would do situps, pushups, and run DAILY through basic training. I then went to AIT with him, and spent 4 more months working out with him.

I remember the first time we ran together, his two mile run was like a 18min something. He was SLOOWWWWW. He could barely do situps and pushups too. At the end of 6 months together, he was faster then me (and we ran all the time together). We both went out ways, and he texted me telling me what his PT score was. He actually kicked my ass out of the park. His two mile is now easily 14 minutes (which is AWESOME).

This dude actually used to be 350 lbs he told me. 350, to 250 in basic. Then, at the end of AIT, he was 215. We were great inspirations to eachother. He never quit, though I wanted to, and when I seen he wouldnt, I kept at it.

Anything is possible bro. You just have to be dedicated. If you don't see results, they are there. It just takes a while to actually see them.

apdunshiz
01-11-2010, 09:54 PM
Took 6 No Beta and 2 Scoops CreaDyl Immediately before workout.

This is my Nutritional intake

1 Banana
0.5 Cup Oatmeal (With 1 Cup Water & TSP Salt)
4 Slices Turkey Breast
1 Piece Gum
1 Cup Non Fat Cottage Cheese (commissary)
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum

1 Pure Protein Bar (CPB)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Deli Oven Roasted Chicken
4 Slices Turkey Breast
1 Piece Gum
1 Protein Shake (2 Scoops Whey) Cookies n Cream

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey) Chocolate

1 Fish Oil
I can Tuna
4oz Italian Style Seasoned Chicken Breast
1 Protein Shake (2 Scoops Whey) Cookies n Cream
1 Scoop Glutamine
1 V8
1 TBSP Honey

59fat 247carbs 357protein 37fiber 82sugar 2947calories

Workout Was Back..I made sure I did these reps completely and fully, for most benefit.

5 Minute Warmup
One Arm Dumbbell: Set 1-4 @ 40/15 (45Sec Rest)
Bent Over Barbell Row: Set 1-2 @ 85/15, Set 3 @ 85/12, Set 4 @ 85/8 (45Sec Rest)
Wide Arm Lateral Pulldown: Set 1 @ 100/15, Set 2 @ 100/8, Set 3 @ 100/12, Set 4 @ 100/9 (45Sec Rest)
Seated Cable Row: Set 1-2 @ 100/15, Set 3 @ 100/12, Set 4 @ 100/10 (45Sec Rest)
Close Arm Lateral Pulldown: Set 1-4 @ 100/15 (45Sec Rest)
Barbell Shrugs: 4 Sets @ 155/15 (45Sec Rest)
Low Rope Cable Row: Set 1 @ 42.5/15, Set 2 @ 42.5/12, Set 3 @ 42.5/10, Set 4 @ 42.5/9 (45Sec Rest)
Barbell Row: Set 1 @ 50/15, Set 2-4 @ 50/10
Crunches: Set 1-4 @ BW/50
5 Minute Cooldown

apdunshiz
01-12-2010, 08:32 AM
It's been pretty good so far. Everyday I wake up, I want to go workout, but I can't in the morning. I have to wait until after work. All I can think about is CreaDyl and getting that energy blast from it. I do my workout, come back eat some chicken breast and a shake, etc..And after that I am about passed out lol.

It's crazy. I feel tired and weak after lunch until I take that CreaDyl, I just shoot right up. I love it.

Segansational
01-12-2010, 10:18 AM
It's been pretty good so far. Everyday I wake up, I want to go workout, but I can't in the morning. I have to wait until after work. All I can think about is CreaDyl and getting that energy blast from it. I do my workout, come back eat some chicken breast and a shake, etc..And after that I am about passed out lol.

It's crazy. I feel tired and weak after lunch until I take that CreaDyl, I just shoot right up. I love it.

I always get tired after a big meal.

apdunshiz
01-12-2010, 08:20 PM
Another awesome workout...

Workout was:

5 Min Cardio Warm up
Pushups: 4 Sets @ 15 Reps (60Sec. Rest)
Dumbbell Incline Bench Press: 2 Sets @ 80/15, 1 Set @ 80/11, 1 Set @ 80/8 (60Sec. Rest)
Dumbbell Bench Press: 1 Set @ 90/12, 1 Set @ 90/9, 1 Set @ 90/7, 1 Set @ 90/8 (60Sec. Rest)
Machine Bench Press: 4 Sets @ 70/15 (45 Sec Rest)
Dumbbell Decline Bench Press: 1 Set @ 80/15, 3 Sets @ 80/10 (60Sec. Rest)
Butterfly: 2 Sets @ 120/15, 1 Set @ 120/12, 1 Set @ 120/10 (45Sec. Rest)
Dumbbell Bench Press 2:1 Set @ 70/15, 3 Sets @ 70/12
Left Crunch: 4 Sets @ 25 Reps (30 sec rest)
Right Crunch: 4 Sets @ 25 Reps (30 sec rest)
5 Min Cardio Cool Down

Nutritional Intake was

1 Banana
0.5 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
4 Slices Turkey Breast
1 Piece Gum
1 Cup Non Fat Cottage Cheese (commissary)
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum

1 78g Pure Protein Bar (PBM)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Deli Oven Roasted Chicken
4 Slices Turkey Breast
1 Piece Gum
1 Protein Shake (2 Scoops Whey) Cookies n Cream

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey) Chocolate

1 Fish Oil
I can Tuna
4oz Italian Style Seasoned Chicken Breast
1 Protein Shake (2 Scoops Whey) Cookies n Cream
1 Scoop Glutamine
1 V8
1 TBSP Honey

58fat 251carbs 355protein 36fiber 82sugar 2946calories

fitlover
01-13-2010, 04:18 AM
Wow, that's a lot of protein!! Your diet sounds delicious though! :D

apdunshiz
01-13-2010, 06:59 AM
Wow, that's a lot of protein!! Your diet sounds delicious though! :D

I think I am getting just a little bit too much protein and a little bit too much sugar. It's hard finding foods to replace other foods, but I am going to have to change it up a bit to get those down just a little more.

Thanks though. It is very delicious.

apdunshiz
01-13-2010, 01:37 PM
Been doing some physical activities in the morning, and not only that, I've been really hungry lately. I honestly think my body is using up most the calories just for the energy on the workout/throughout the day. I wasn't gaining weight over the last month, so I might actually increase my calories on days I feel I need more (like today)

apdunshiz
01-13-2010, 09:47 PM
So, today I had to work pretty late. Didn't get out of there until 830pm. Could not workout. As bad as it sounds, I might throw in my leg work out tomorrow. I have Arms tomorrow, so I might do both Arms and Legs. I really won't want to workout Sunday to make up for my Leg day (today). I'll probably be out of energy tomorrow. We'll see how it goes. I am not gonna skip this workout.

But yeah, hope everyone is doing good. I know other than me missing my workout today, I am doing pretty alright.

apdunshiz
01-13-2010, 10:39 PM
Rough Day

1 Banana
0.5 Cup Oatmeal (With 1 Cup Water & ? TSP Salt)
2 Slices Turkey Breast
1 Piece Gum
1 Cup Non Fat Cottage Cheese (commissary)
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum
1 Scoop Glutamine

1 78g Pure Protein Bar (PBM)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Deli South Western Chicken
4 Slices Turkey Breast and Two Slices Bread
1 Piece Gum
1 Protein Shake (2 Scoops Whey) Cookies n Cream
2 TBSP Organic Peanut Butter

2 Scoops CreaDyl
1 Piece Gum

1 78g Pure Protein Bar (CCC)

1 Fish Oil

4oz Italian Style Seasoned Chicken Breast
2 TBSP Organic Peanut Butter
1 Scoop Glutamine
1 V8
2 TBSP Organic Peanut Butter
2 TBSP Organic Peanut Butter
2 TBSP Organic Peanut Butter
2 TBSP Organic Peanut Butter

156fat 310carbs 319protein 58fiber 72sugar 3920calories

fitlover
01-14-2010, 03:45 AM
10 tbsp of peanut butter? :eek:

At least I know I'm not the only crazed PB lover, haha.

apdunshiz
01-14-2010, 06:03 AM
10 tbsp of peanut butter? :eek:

At least I know I'm not the only crazed PB lover, haha.

It is very addicting lol.

I used to eat BIG jars of it plain on the weekends lol. It's kind of like smoking. I guess that is worse? lol. At least I am not doing that.

Discov3ry
01-14-2010, 08:42 AM
Good luck with the challenge! I subbed.

How is the CreaDyl working for you when you take it in PM? Any trouble sleeping?

apdunshiz
01-14-2010, 09:04 AM
Good luck with the challenge! I subbed.

How is the CreaDyl working for you when you take it in PM? Any trouble sleeping?

I took CreaDyl at 6:30 pm last night (2 scoops), and was in bed and sleeping at 1030.

I wake up about once or twice in the middle of the night because I have to urinate. I usually take CreaDyl about 4:45 or 5:00. Last night I couldn't get a workout in because I had to work late, but I was still able to get two scoops of CreaDyl in.

Other than that, no other problems. The amazing boost is still there. Which is great.

I've tried orange and lime, and I kind of like them both the same.

apdunshiz
01-15-2010, 12:35 AM
Nutritional Intake

1 Banana
1 Cup Oatmeal (With 2 Cup Water & ? TSP Salt)
4 Slices Turkey Breast
1 Piece Gum
1 Cup Non Fat Cottage Cheese (commissary)
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Fish Oil
1 Piece Gum
1 Scoop Glutamine

1 Pure Protein Bar (CPB)

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Deli Grilled Chicken
4 Slices Turkey Breast
1 Piece Gum
1 Protein Shake (2 Scoops Whey) Cookies n Cream
2 TBSP Organic Peanut Butter
1 Slice Bread
1 Smores Pure Protein Bar

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey) Chocolate

1 Fish Oil
4oz Italian Style Seasoned Chicken Breast
2 TBSP Organic Peanut Butter
1 Scoop Glutamine
1 V8
1 78g Pure Protein Bar (PBM)
2 TBSP Organic Peanut Butter
1 78g Pure Protein Bar (S)
1 Pure Protein Bar (CPB)

142fat 403carbs 443protein 61Fiber 79sugar 4642calories

As you can all see, I ate a lot of food today too. Hopefully will be 190lbs on Monday. Then, Starting monday, I am going to add cardio to my diet and eat less, trying to cut up around the muscle. I have a plan, and hopefully this will be successful. Only thing now is I am extremely warm and my face will break out in acne due to those damn protein bars.

My workout was amazing. My arms are still huge from it. I was feeling it all night. Only did arms, legs and other small muscles will be worked tomorrow. Might be at the gym for 3 hours due to the fact I missed legs yesterday.

But yeah, hope the best for everyone..

This was my workout

1. Preacher Curl(60/15), Reverse Barbell Curl(60/15), Concentration Curl(35/15), Barbell Curl(60/15)
2. Preacher Curl(60/15), Reverse Barbell Curl(60/15), Concentration Curl(35/8), Barbell Curl(60/15)
3. Preacher Curl(60/15), Reverse Barbell Curl(60/15), Concentration Curl(35/8), Barbell Curl(60/15)
4. Preacher Curl(60/12), Reverse Barbell Curl(60/8), Concentration Curl(35/8), Barbell Curl(60/12)
5. Overhead Dumbbell Extension (4 Sets @ 55/15)
6. Triceps Pushdown (3 Sets @ 50/15, 1 Set @ 50/12)
7. Close Grip Triceps Press (4 Sets @ 40/12)
8. Bench Dip (4 Sets @ BW/15)
9. Barbell Curl 2 (4 Sets @ 60/15 - Nice and Slow)
10. Standing Overhead Dumbbell Extension (4 Sets @ 60/8)
11. 4 Sets 50 Flutterkicks
5 Min Warmup/5 Min cooldown

apdunshiz
01-15-2010, 12:52 PM
So, I've decided that I'll try to be 190 by Monday, eating a lot because I ate a LOAD of a food in the past few days and Still only 188. It's crazy because I've stopped all cardio too for this transformation.

Anyways, I am going to be setting goals. Trying to lose 3 lbs a week, anything more it's going to be a bad week. If I am not 190 by Monday, I'll start with whatever weight I am Monday. 3 lbs a week until I am done. I am also including 250 calories of cardio/5 days a week in there (I have a heart rate monitor that connects with the gym's treadmills and it tracks my heart rate to find how many calories I am REALLY burning. Pretty cool.)

Goal by Feb. 22nd (5 weeks) - 175lbs, cut up. We'll See. It's gonna be a kick in the ass.

apdunshiz
01-15-2010, 08:14 PM
So, I had to do twice the work today, but i know It'll pay off.

Started with what I was going to do on Wednesday (legs), and this time I didn't rush it. I had time, and I did each rep slow and steady. This is what I did Today..

5 Min Warmup Cardio
Barbell Lunge: 4 Sets @ 60/15
Barbell Squat: 4 Sets @ 135/12
Dumbbell Dead Lift: 4 Sets @ 130/12
One Legged Dumbbell Squat (bench): 4 Sets @ 30/12
Leg Extensions: 4 Sets @ 120/12
Seated Leg Curl: 4 Sets @ 155/12
Thigh Abductor: 4 Sets @ 255/15

Then I went to this..

Dumbbell Shrug: 4 Sets @ 150/12
Barbell Shrug: 4 Sets @ 150/12
Machine Shrug: 4 Sets @ 125/12
Calf Press: 4 Sets @ 375/12
Barbell Calf Raise: 4 Sets @ 225/12
Dumbbell Calf Raise: 4 Sets @ 180/12
Yes/Nos: 20/20, 20/12, 20/12, 20/12
Dumbbell Side Bend: 4 Sets @ 40/12
5 Min Cooldown Cardio

Felt it today. I felt amazing. Like, after my leg workout, it finally for the first time felt like I belonged in a gym. Very strange.

Segansational
01-16-2010, 11:35 AM
That's some serious work there. What are yes/no's?

fitlover
01-16-2010, 12:09 PM
WOW. That is a really long workout...How do you manage fitting that into an hour?!

apdunshiz
01-16-2010, 02:47 PM
That's some serious work there. What are yes/no's?

Yes's and No's are a neck exercise. I feel they are very effective. And it's really hard to do a lot of them.

You sit on a flat bench, and lean your neck (and up to your head) off the bench, so nothing is supporting it. You simply just "nod" your head yes or twist your head left to right, pretty much like you are saying "no" to someone. It's hard. Try it.

apdunshiz
01-16-2010, 02:48 PM
WOW. That is a really long workout...How do you manage fitting that into an hour?!

I guess I sometimes have the time. I love working out on day I have time. But other days I like seem to rush it. It's long but it's what I call dedication.

apdunshiz
01-16-2010, 11:17 PM
15Jan10 (Nutrition)

1 Banana
1 Pure Protein Bar (CPB)
1 Peanut Butter & Jelly Sandwich
1 Pack Animal Pak
1 Scoop Glutamine
1 Fish Oil
1 Smores Pure Protein Bar

1 Fish Oil
1 Salad (Lettuce, Spinach, 3Tbsp Almonds, 2Tbsp Non Fat Ranch Dressing)
1 Deli Grilled Chicken
4 Slices Turkey Breast
1 Piece Gum
1 Protein Shake (2 Scoops Whey) Cookies n Cream
1 Cup Beets (Canned)
2 TBSP Organic Peanut Butter

2 Scoops CreaDyl
1 Piece Gum

1 Protein Shake (2 Scoops Whey) Chocolate

1 Fish Oil
4oz Italian Style Seasoned Chicken Breast
2 TBSP Organic Peanut Butter
1 Scoop Glutamine
1 V8
1 Deli South Western Chicken
4 Slices Turkey Breast
4 Slices Turkey Breast

95g Fat 249g Carbs 366g protein 40g fiber 68g sugar 3315calories

So, I went out Last night, and this is what I had today and well, last night..I couldn't count the macros but here is what I kept track of...

7 Coors Light
2 Sugar Free/Fat Free Latte Coffee's at Starbucks
2 Bagels
1 Jelly Packet
Fish and Chips @ Seattle
Peanut butter & Jelly Sandwich
2 Tbsp Peanut butter
1 Tbsp Jelly
1 Deli South Western Chicken

8 oz Chicken Breast

2 Scoops CreaDyl
2 Scoops Whey Cookies n Cream Protein
1 Apple
4 slices turkey
1 Cup oats
1 TBSP Honey
1 Animal Pak
1 Cup sliced strawberries
1 Apple
1 Sausage Egg cheese Muffin
1 Bacon Egg cheese Muffin

I think this might be the trick for me to make my "goal weight" on monday. I might be a little more than expected, but we'll see.

Going to hit the sack early tonight. Need some sleep, barely got any last night. I also did work out today. This was what I did

Seated Dumbbell Shoulder Press: 4 Sets @ 80lbs (12,12,9(f),9(f))
Front Dumbbell Raise: 4 Sets @ 50/12
Side Dumbbell Raise: 4 Sets @ 30/12
Standing Military Barbell Press: 4 Sets @ 70 (12,12,12,7(f))
Upright Barbell Row: 4 Sets @ 60/12
Shoulder Machine Press: 4 Sets @ 55/12
Situps: 2 Sets @ 100 reps

5 min warm up and 5 min cool down cardio

Tomorrow I will be starting to cut back on my calories and well, going to get a tanning membership (i am not a tanner, but I really need to).

Anyways, creaDyl and No beta are working alright. Same as usual. Not getting the full effect that I felt the first time I took it (meaning I think my body is getting immune to it). But we'll see how it goes the rest of the way. Almost half way!

Thanks for reading!

apdunshiz
01-17-2010, 07:56 PM
Nutritional Facts

1 Cup Non Fat Cottage Cheese (commissary)
1 Cup Old Fashioned Oatmeal
1 Fish Oil
2 TBSP Organic Fruit Spread
2 Slices Bread
1 Scoop Glutamine
2 Scoops Whey Protein Cookies n Cream

1 Deli South Western Chicken

5 turkey Breast
1/2 Cup Beets (Canned)
1/2 Cup Beets (Canned)

7 turkey breast
1 slice bread

5oz Chicken Breast

Sweet Onion Chicken Teriyaki
Sweet Onion Chicken Teriyaki
2 Scoops CreaDyl
1 Scoop Glutamine

34.5g fat 298.75g carbs 272.5g protein 28.25g fiber 85.5g sugar 2595.5calories

fitlover
01-18-2010, 06:47 AM
"1 deli south western chicken"


....the whole chicken? :o

Haha. Every time I read "cookies and cream" I automatically think "ice cream" and wonder why you're eating it, LOL.

Looks good though!

Segansational
01-18-2010, 09:20 AM
Going for the tan? I'm still undecided about that, i'm not a huge proponent of tanning for health reasons, but I understand obviously why it's done for bb purposes. So yeah, I'm still on the fence.

apdunshiz
01-18-2010, 10:22 AM
"1 deli south western chicken"


....the whole chicken? :o

Haha. Every time I read "cookies and cream" I automatically think "ice cream" and wonder why you're eating it, LOL.

Looks good though!

lol, the deli south western chicken is just some cut up pieces in a package. And the cookies n cream is whey protein lol. Not actual ice cream.


Going for the tan? I'm still undecided about that, i'm not a huge proponent of tanning for health reasons, but I understand obviously why it's done for bb purposes. So yeah, I'm still on the fence.

I am going to have to. I am whiter then white. (I just shaved my entire upper body lol)..I have to tan. I am 5 weeks in, and I might start this week and go for 5 weeks or start next week. Gotta find the tanning salon. I dont usually go tanning, so it's going to be a little weird lol

apdunshiz
01-18-2010, 10:49 AM
So, I've decided to start up cardio again, while still training the insane amount I am already traning. Now, I will be at the gym for about a good 2 hours. I know it's a long time, but We'll see how I end up :) lol.

Only going to be jogging off 250 calories at a light intensity, 5days/week. Each week I'll increase speed. I have 5 weeks left, (half way there), and I can feel It's going to be a very nice 5 weeks.

Weight now - 190 lbs @ 24@bf (made it, right on the dot too!)
**Weight goal**
1 week - 187 lbs
2 weeks - 184 lbs
3 weeks - 181 lbs
4 weeks - 178 lbs
5 weeks - 175 lbs

That's right, 3 lbs a week and hopefully I don't lose much muscle. Anyways, that's about it. Hope everyone is doing good on their transformations.

longhorns_p
01-18-2010, 10:55 AM
Keep on killin' it man!

The stack still working effectively for you?

apdunshiz
01-18-2010, 11:28 AM
Keep on killin' it man!

The stack still working effectively for you?

It's still working effectively, yes..But I think I am getting a little bit immune to it. Which is likely for any product. I can still feel it though. I love it.

longhorns_p
01-18-2010, 03:00 PM
It's still working effectively, yes..But I think I am getting a little bit immune to it. Which is likely for any product. I can still feel it though. I love it.

What are you getting immune to, the energy aspect?

Could be that you'll need a break from all stimulants after this 10 weeks, depending on how long you've been using anything with stims (fat burners, pre-workouts, etc)

apdunshiz
01-18-2010, 03:04 PM
What are you getting immune to, the energy aspect?

Could be that you'll need a break from all stimulants after this 10 weeks, depending on how long you've been using anything with stims (fat burners, pre-workouts, etc)

Na man, the energy is still completely there. The tingly feeling is what I think is kind of going away. But I am usually tired all day from work, come back looking forward to CreaDyl and my energy jumps from a 2 to a 10 instantly like that.

It's still working amazing.

apdunshiz
01-18-2010, 03:19 PM
So, here is my Half Way Transformation pic.

How do you guys like?

http://i46.tinypic.com/14lt650.jpg

longhorns_p
01-18-2010, 03:22 PM
Na man, the energy is still completely there. The tingly feeling is what I think is kind of going away. But I am usually tired all day from work, come back looking forward to CreaDyl and my energy jumps from a 2 to a 10 instantly like that.

It's still working amazing.

That's perfect man, supposed to happen. I was more worried for the tolerance of energy, you actually want the tingling to go away eventually....unless your really into that feeling. Their beta alanine is still working whether you get the tingles or not

Awesome progress man! Your doing great :D

apdunshiz
01-18-2010, 03:26 PM
That's perfect man, supposed to happen. I was more worried for the tolerance of energy, you actually want the tingling to go away eventually....unless your really into that feeling. Their beta alanine is still working whether you get the tingles or not

Awesome progress man! Your doing great :D

Thanks bro.

phoenixld
01-18-2010, 06:24 PM
Looking good. Not sure about dumping the cardio though. I've been doing swimming about 5 days a week and I'm still gaining muscle.

Segansational
01-18-2010, 07:58 PM
Nice job getting to 190! Good luck with the cut!

apdunshiz
01-18-2010, 08:08 PM
Nice job getting to 190! Good luck with the cut!

Thanks man!


Looking good. Not sure about dumping the cardio though. I've been doing swimming about 5 days a week and I'm still gaining muscle.

I just started cardio again today. Going to be doing it 5 days out of the week.

Anyways, this is what I did today..

5 Minute Warm Up

One Arm Dumbbell Row 4 Sets @ 50/12
Bent Over Barbell Row 4 Sets @ 90/12
Wide-Arm Lateral Pull Down 3 Sets @ 100/12, 1 Set @ 90/8
Seated Cable Row 4 Sets @ 120/12
Close-Arm Lateral Pull Down 120lbs @ 12, 10, 8, 7
Barbell Shrugs 4 Sets @ 160/12
Low Rope Cable Row 3 Sets @ 50/12, 1set @ 50/10
Barbell Row 4 Sets @ 60/12
Crunches 4 Sets @ BW/50

250 Calorie Treadmill Jog

CreaDyl and No beta - Amazing Today. I really felt it

**Nutritional Intake**

1 Cup Old Fashioned Oatmeal (100% Whole Grain)
1 Organic Peanut Butter & Jelly (2 TBSP PB/1 TBSP Jelly/2 Slices Sara Lee Bread
1 Cup Egg Whites
1 Cup Non Fat Cottage Cheese (commissary)
1 Scoop Glutamine
1 Universal Animal Pak
1 Fish Oil

1 Banana

1 Fish Oil
6oz Chicken Breast Cut Up
1/2 Cup Mixed Vegetables (Canned)
1/2 Cup Dry (1 Cup Cooked) Brown Rice
1 TBSP Olive Oil

3 TBSP Almonds (27 Grams)

2 Scoops CreaDyl

2 Scoops Whey Protein (Chocolate)

1 V8 Can
1 Can Tuna (In Water)
1 Slice Bread (Sara Lee 100% Multi-Grain)
3 Slices Oscar Mayer Oven Roasted Turkey Breast

2 Scoops Whey Protein (Cookies n Cream)
1 Scoop MHP Glutamine

62g Fat (21%) 252g Carbs (39%) 258g Protein (40%) 37g Fiber 61g Sugar 2598Calories

One More thing..

I just got my tanning membership. I feel really weird going tanning. Gay guys and hot chicks. That's about it lol.

fitlover
01-19-2010, 04:40 AM
Wow, great progress! You're doing something right! You're growing yourself some wings :D

apdunshiz
01-19-2010, 09:55 PM
So, I tanned today. First time in my life. Seriously. Going to be going every other day, for 10 minutes a day.

Here is my training I conducted..

Took 2 Scoops CreaDyl and 6 No Beta 15 minutes before training..Worked insanely great!

5 Min Cardio Warm Up
Pushups @ 4 Sets - BW/12 (60 sec rest between set)
Dumbbell Bench Press @ 4 Sets - 90/12 (60 sec rest between set)
Dumbbell Incline Press @ 4 Sets - 80/12 (60 sec rest between set)
Dumbbell Decline Press @ 4 Sets - 80/12 (60 sec rest between set)
Butterfly @ 4 Sets - 125/12 (45 sec rest between set)
Machine Bench Press @ 4 Sets - 80/12 (45 sec rest between set)
Dumbbell Bench Press 2 @ 2 Sets - 80/12; 1 Set 80/10; 1 Set 80/9 (60 sec rest between set)
Left Crunch/Right Crunch @ 4 Sets - BW/25 (30 Sec Rest Between Set)
250 Calories Treadmill @ 18 minutes

So, I am not sure what it is, but I thought 37g fiber/day was plenty with the amount of protein. But, I was wrong. I felt it in my kidneys all day. So, I dosed up a bit with some fiber laxitives. Here is my nutritional intake today.

1 Cup Old Fashioned Oatmeal (100% Whole Grain)
1 Organic Peanut Butter & Jelly (2 TBSP PB/1 TBSP Jelly/2 Slices Sara Lee Bread
1 Cup Egg Whites
1 Cup Non Fat Cottage Cheese (commissary)
1 Scoop Glutamine
1 Universal Animal Pak
1 Fish Oil

1 Banana

1 Fish Oil
6oz Chicken Breast Cut Up
1/2 Cup Mixed Vegetables (Canned)
1/2 Cup Dry (1 Cup Cooked) Brown Rice
1 TBSP Olive Oil
1 TSP Fiber Lax.

3 TBSP Almonds (27 Grams)

2 Scoops CreaDyl

2 Scoops Whey Protein (Chocolate)

1 V8 Can
1 Can Tuna (In Water)
1 Slice Bread (Sara Lee 100% Multi-Grain)
3 Slices Oscar Mayer Oven Roasted Turkey Breast
1 TSP Fiber Lax.

2 Scoops Whey Protein (Cookies n Cream)
1 Scoop MHP Glutamine
1 TSP Fiber Lax.

62g Fat 267g Carbs 258g Protein 52g Fiber 61g Sugar 2658 Calories

So far, it's going great!. . 33 Days left!

droopy122
01-20-2010, 11:31 AM
Looking good bro. I can tell that you tummy is shrinking. You'll have those "turtle shells" in no time.

Fitzwell
01-20-2010, 06:02 PM
Diet is looking spot on bro, keep working your tail off!

apdunshiz
01-20-2010, 08:49 PM
Diet is looking spot on bro, keep working your tail off!

Thanks man.


Looking good bro. I can tell that you tummy is shrinking. You'll have those "turtle shells" in no time.

Yeah, Every day I wake up, and look at my mirror on the wall, and I see it smaller and smaller every day.

Thanks!

apdunshiz
01-20-2010, 08:58 PM
So I am really feeling a sensational feeling in my kidneys lol. I am almost 100% sure its from all the "hard-proteined" foods I am eating. I mean, really, my diet doesnt have that many "easily-processed" foods at all. So, I've decided to cut even a little more protein off the diet. I am going to aim for 35% protein, 45% carbs and 20% fats. This is what I did today.

1 Cup Old Fashioned Oatmeal (100% Whole Grain)
1 Organic Peanut Butter & Jelly (2 TBSP PB/1 TBSP Jelly/2 Slices Sara Lee Bread
1 Cup Egg Whites
1 Cup Non Fat Cottage Cheese (commissary)
1 Scoop Glutamine
1 Universal Animal Pak
1 Fish Oil
1 Banana

1 Fish Oil
6oz Chicken Breast Cut Up
1/2 Cup Mixed Vegetables (Canned)
1/2 Cup Dry (1 Cup Cooked) Brown Rice
1 TBSP Olive Oil
1 TSP Fiber Lax.
3 TBSP Almonds (27 Grams)

1 TSP Fiber Lax.
2 Scoops CreaDyl

1 Pack Grilled Chicken
1 V8 Can
3oz Carrots
2 Slice Bread (Sara Lee 100% Multi-Grain)
2 Slices Oscar Mayer Oven Roasted Turkey Breast

2 Scoops Whey Protein (Cookies n Cream)
1 Scoop MHP Glutamine
1 TSP Fiber Lax.

63g fat 277g carbs 232g protein 55g fiber 65g sugar 2603 calories

**My workout I did was the following**
5 Min Cardio Warmup
Barbell Lunge: 4 Sets @ 80/12
Barbell Squat: 4 Sets @ 140/12
Dumbbell Dead Lift: 4 Sets @ 140/12
One-Leg Dumbbell Squat on Bench: 4 Sets @ 35/12
Leg Extensions: 4 Sets @ 125/12
Seated Leg Curl: 4 Sets @ 160/12
Thigh Abductor: 4 Sets @ 260/12
(No Abs)
250 Calorie Cardio on Treadmill (Had the protein farts..I can't believe I am not having the fiber farts from all the fiber I am eating. Damn..)

Anyways, another Great day. I am satisfied with CreaDyl/No Beta (like always), and satisfied with my nutrition (other than I have to change it..again)

Thanks for reading this log!

(Oh yeah, I am feeling pretty confident about the next 4.5 weeks <--the end of my transformation..I am just saying. This is going pretty good since I added cardio back in and started cutting, lol)

Wish everyone luck!

*EDIT*

I just had to say, I really LOVE seeing people at the gym that are HUGE and RIPPED upper body, but then you look at the lower body, and they have toothpick legs. It's so funny. I see this guy there every day I am there, working his upper body. I am like "he is ripped, but something looks wrong"..his lower body is smaller then ****.

Some advice..I'd suggest working out your entire body, not just a few parts..

fitlover
01-21-2010, 03:34 AM
Lol I know, those guys are hilarious to look at. I have a whole gym filled with them :p

apdunshiz
01-21-2010, 07:26 AM
Lol I know, those guys are hilarious to look at. I have a whole gym filled with them :p

I mean really. These guys are huge (in the upper body), but I would HATE to look like that. It just looks so bad lol. I was looking at this dude, and then I turned in the mirror and looked at myself. And he was bigger then me (curling 95 lb dumbbells), and I would certainly stay with my body then his anyday lol. Even though I am not ripped. I at least have a "normal" physique.

apdunshiz
01-21-2010, 09:22 PM
So, today I had a really good workout, in a way.

CreaDyl, and No Beta worked like a charm during my entire workout (like always) and I workout 2 hours a night. But I just wanted to say 1. I believe I am "cheating" myself on some of these reps I do, by using my body to complete them (instead of that particular muscle - to failure)..I am not sure why, but I really felt the "after-workout-soreness" on this arm workout (and I do the SAME thing every week for my arms. - weird)..

Anyways, this is what I did..

-5 min cardio warmup-
-4 GIANT Sets of-(90 Sec "rest" between giant sets)
1. Preacher Curl (2 Sets @ 70/12;2 Sets @ 60/12)
2. Reverse Barbell Curls (2 Sets @ 70/12;2 Sets @ 60/12)
3. Concentration Curl (4 Sets @ 35/12)
4. Barbell Curl (2 Sets @ 70/12;2 Sets @ 60/12)
-Single Sets of-(60 Sec "rest" between each set)
1. Overhead Dumbbell Extension (4 Sets @ 60/12)
2. Triceps Pushdown (4 Sets @ 57.5/12)
3. Close Grip Triceps Press (4 Sets @ 50/12)
4. Bench Dip (4 Sets @ BW/15<---Getting A LOT easier from when I first did these)
-Single Sets of-(<=60 Sec "rest" Between each set)
1. Cable Curl (4 Sets @ 57.5/12 <--A lot harder with then then the original barbell)
2. Triceps Pushdown 2 (4 Sets @ 50/12)
-4 Sets @ 50 Flutter Kicks for Abs)-
-250 Calorie Burn Cool down on Treadmill-

Nutritional Intake

1 Cup Old Fashioned Oatmeal (100% Whole Grain)
1 Organic Peanut Butter & Jelly (2 TBSP PB/1 TBSP Jelly/2 Slices Sara Lee Bread
1 Cup Egg Whites
1 Cup Non Fat Cottage Cheese
1 Scoop Glutamine
1 Universal Animal Pak
1 Fish Oil
1 Banana

1 Fish Oil
6oz Chicken Breast Cut Up
1/2 Cup Mixed Vegetables (Canned)
1/2 Cup Dry (1 Cup Cooked) Brown Rice
1 TBSP Olive Oil
1 TSP Fiber Flax
3 TBSP Almonds (27 Grams)

2 Scoops CreaDyl

2 Scoops Whey Protein (Chocolate)
1 V8 Can
1 Can Tuna (In Water)
2 Slice Bread (Sara Lee 100% Multi-Grain)

2 Scoops Whey Protein (Cookies n Cream)
1 Scoop MHP Glutamine

63g Fat (22%) 261g Carbs (40%) 251g Protein (38%) 45g Fiber 62g Sugar 2615 Calories

Alright..

Note: I've been noticing the ladies checking me out a little more. I am not sure if it's because I am "weird" when I workout or because I am started to look good?

Also, 2nd Day of tanning today. (Feeling a little "burnt" from the first day..only did 10 minutes on their lowest machine..but I think it's working)

Thanks for reading everyone!

apdunshiz
01-22-2010, 09:13 PM
So, I got my ass kicked today..literally...I got promoted and my "congratulations" was a little ass beating lol. On top of that, I am "burned" from tanning. I kind of hurt all over. And plus the soreness from my weight training. So, Tonight was kind of rough. I did not do 250 calories of cardio (like I was planning on doing - I got kneed several times in the legs)..But tomorrow, I will do that for I only wanted to do cardio 5 days a week anyways.

This is what I did tonight for weight training..

5 min cardio warmup
Dumbbell Shrug (45 sec rest between sets): 4 Sets @ 160/12
Barbell Shrug (30 sec rest between sets): 4 Sets @ 160/12
Machine Shrug (30 sec rest between sets): 4 sets @ 135/12
Seated Calf Raise (30 sec rest between sets): 4 sets @ 90/12
Dumbbell Calf Raise on Wood (0 sec rest): 4 sets @ 80/12
Dumbbell Seated one-leg calf raise (0 sec rest): 4 Sets @ 80/12
Yes/No's (30 sec rest): 20/20, 20/12, 20/12, 20/12
Left/Right Dumbbell Side Bend Abs (0 sec rest): 4 Sets @ 50/12
5 min cardio cooldown

Nutritional Intake:

1 Universal Animal Cuts
1 Cup Old Fashioned Oatmeal
1 Organic Peanut Butter & Jelly
1 Cup Egg Whites
1 Cup Non Fat Cottage Cheese
1 Scoop Glutamine
1 Universal Animal Pak
1 Fish Oil
1 Green Tea Extract
1 Banana

1 Fish Oil
6oz Chicken Breast Cut Up
1/2 Cup Mixed Vegetables (Canned)
1/2 Cup Dry (1 Cup Cooked) Brown Rice
1 TBSP Olive Oil
1 TSP Fiber Flax
1 Universal Animal Cuts
3 TBSP Almonds (27 Grams)

2 Scoops CreaDyl
6 No-Beta

2 Scoops Whey Protein (Chocolate)
1 TSP Instantized BCAA 5000 Powder

6oz Chicken Breast Cut Up
1/2 Cup Mixed Vegetables (Canned)
1/2 Cup Dry (1 Cup Cooked) Brown Rice
1 TBSP Olive Oil
1 V8 juice
1 Scoop MHP Glutamine

75g fat 279g carbs 213g protein 43g fiber 63g sugar 2643 calories

Seriously, tonight I was in so much pain I had no motivation to workout. I can barely walk just to take a piss lol. Going to try to get a lot of sleep tonight and possibly tomorrow during the day.

Anyways, almost only 4 weeks left.

Does anybody have any tips on tanning? I went only twice/10 minutes each time, and I am pretty burned up. Thanks

fitlover
01-23-2010, 12:52 PM
I have no tips on tanning, since I never advocate it. It's horrible for your skin.

Sorry you had a rough day though! :( They come on occasion. Hope this weekend is better for you :)

apdunshiz
01-23-2010, 01:43 PM
I have no tips on tanning, since I never advocate it. It's horrible for your skin.

Sorry you had a rough day though! :( They come on occasion. Hope this weekend is better for you :)

lol, thanks..

I heard that tanning is bad for the skin as well, but in some cases it could be good for the skin. Like it would clear up "bad" skin. I also have psoriasis so in that case I heard it would be good for it.

I just talked to my brother and he said I should take it down to 5-7 mins/day for the first few weeks, and only like every other day. So, I am going to try that.

Thanks again. Hope you have a great weekend as well! :)

apdunshiz
01-24-2010, 03:24 PM
So, I kind of lazed out and didn't post this yesterday. So, here I am posting it now.

Workout consists of

(60 sec rests between sets)..
-5 min warmup cardio
Seated Dumbbell Shoulder Press (2 sets @ 80/12, 1 sets @ 80/10 (F), 1 sets @ 80/7 (F)
Front Dumbbell Raise (4 Sets @ 50/12)
Side Dumbbell Raise (4 Sets @ 40/12)
Standing Military Press (4 sets @ 70/12)
Upright Barbell Row (4 Sets @ 70/12)
Shoulder Machine Press (3 Sets @ 60/12, 1 Sets @ 60/7 (F)
Air Bike (ABS) (2 Sets @ 50reps; 2 Sets @ 25 Reps)
250 Cardio Burn on treadmill

**NUTRITIONAL INTAKE**

2 Slices Bread
5 TBSP Organic Jelly
2 TBSP Organic Peanut Butter
1 Deli Grilled Chicken Slices

2 Scoops CreaDyl
2 Scoops Cookies n Cream Whey Protein
1 cup Oats

Mexican Food
Lo Carb Monster Java Drink
Coffee Mocha
Strawberries

2 tBSP Peanut butter

The Macro's are unknown. But I know that Mexican food, though it was good, it was surely high in calories. Now ashamed though. Will be happy as long as I am <=187lbs tomorrow morning (Monday)..

apdunshiz
01-24-2010, 08:25 PM
I feel a little "stuffed"..

Had about 3500 calories today, and i dont know why. It's not that bad because I am sure my body could use it, but Im not sure if I will make my weight goal tomorrow morn. I guess we'll see.

This is what I ate today.

1 Cup Old Fashioned Oatmeal (100% Whole Grain)
1 Organic Peanut Butter & Jelly (2 TBSP PB/1 TBSP Jelly/2 Slices Sara Lee Bread
1 Cup Egg Whites
1 Cup Non Fat Cottage Cheese
1 Scoop Glutamine
1 Universal Animal Pak
1 Fish Oil
2 Scoops Whey Protein Cookies n Cream

Sweet Onion Chicken Teriyaki
Sweet Onion Chicken Teriyaki

1 Cup Baked Beans
1 Organic Peanut Butter & Jelly (2 TBSP PB/1 TBSP Jelly/2 Slices Sara Lee Bread
2 TBSP Peanut Butter
1 Organic Peanut Butter & Jelly (2 TBSP PB/1 TBSP Jelly/2 Slices Sara Lee Bread
Some Chicken

2 Scoops CreaDyl

104g fat 370g carbs 268g protein 56g fiber 82g sugar 3488 calories..

Goal weight for the 1st of FEB is 184 lbs...i think I can do it, no matter where I am at tomorrow.

Thanks!

apdunshiz
01-25-2010, 06:52 AM
So, today I took my new progress pics, not bad..but could be better. I think next weeks will be much better due to the fact of all the food I ate yesterday, which caused a little u "bloat" in my stomach.

I was 188.4lbs this morning. Which means, I did not reach my goal weight. My goal weight for next monday is 184 lbs, which I think I can achieve even though this week was messed up (because of the weekend).

I have a bf % tester on my scale as well, but I really think it's wrong, which I also updated in my bodyspace. My other stats are not really changing much. Though, I know I am losing fat because I am seeing a much better definition in a lot of areas throughout the day.

Anyways, that's about it. Will try to do a Week 1 to Week 6 before/after pic.

Only 4 weeks left!!

fitlover
01-25-2010, 11:27 AM
Have you considered doing carb and calorie cycling?

apdunshiz
01-25-2010, 01:02 PM
Have you considered doing carb and calorie cycling?

I have not..

In fact, I am not too familiar with what it is exactly.

apdunshiz
01-25-2010, 09:28 PM
Alright, so CreaDyl and No beta worked great just as usual. I did back today, like every Monday and I did this a little different.

Instead of "rushing" through the workout and sweating like crazy, I actually took it slow, each rep at a time, with still short periods of rest between sets (45 seconds), and I believe I got a more benefit out of it this way than going fast like I usually done in the past. Though, I don't think I burned as many calories (cause I didn't sweat much from weight training), I still think I got a more benefit from it doing each rep slow and steady/individually.

This is what I did..

5 minute cardio warm up
One Arm Dumbbell Row: 4 Sets @ 50/12
Wide Arm Lat Pull down: 4 Sets @ 85/12
Seated Cable Row: 4 Sets @ 100/12
Barbell Row: 4 Sets @ 60/12
Barbell Shrugs: 4 sets @ 160/12
Low Rope Cable Row: 4 Sets @ 50/12
Bent over barbell row: 4 sets @ 90/12
MTS ROW: 4 Sets @ 80/12
Crunches: 4 Sets @ BW/50
250 Calorie Burn on treadmill..

Nutrition consists of..

1 Universal Animal Cuts
1 Cup Non Fat Cottage Cheese
1 Cup Egg Whites
1 Universal Animal Pak
1 Scoop Glutamine
1 Fish Oil
1 Cup Old Fashioned Oatmeal
2 TBSP Organic Peanut Butter
1 TBSP Preserves Jelly
2 Slices Bread

1 Banana
1 Universal Animal Cuts
1 Fish Oil
1/2 Cup Mixed Vegetables (Canned)
3 TBSP Almonds
2 TBSP No Fat Ranch Dressing
1 Salad
4oz Chicken Breast

3 TBSP Almonds

2 Scoops CreaDyl & 6 No Beta

2 Scoops Whey Protein Chocolate With BCAA's

1 Fish Oil
1 V8 Can
1 Can Tuna
2 Slices Bread
1 TBSP Preserves Jelly Sugar Free
1/2 Cup Mixed Vegetables (Canned)

2 Scoops Whey Protein Cookies n Cream
1 Scoop Glutamine

59g fat 255g carbs 244g protein 44g fiber 58g sugar 2527calories

21% fat, 40% carbs, 39% protein..Pretty good if you ask me

Note: My veins in my biceps are clearly showing up when I work out. It's amazing. First time in my life since I've seen a vein in my bicep.

apdunshiz
01-27-2010, 06:13 AM
CreaDyl and No BEta worked as they should. Felt pretty good during workout.

This is what I did

5min warmup on cardio
4 sets 15 pushups (60 sec rest)
4 sets 90/12 Dumbbell Bench Press (60 sec rest)
4 sets 80/12 Dumbbell Incline Bench Press (60 sec rest)
4 sets 70/12 Dumbbell Decline Bench Press (60 sec rest)
4 sets 125/12 Butterfly (45 sec rest)
4 sets 80/12 Machine Bench Press (45 sec rest)
4 sets 40/12 Dumbbell Flyes (60 sec rest)
4 sets 70/12 Dumbbell Bench Press 2 (60 sec rest)
4 sets 25 Left Crunch (ABs..15 sec rest)
4 sets 25 Right Crunch (ABs..15 sec rest)
250 cardio treadmill burn

Then this is my nutritional intake..

1 Universal Animal Cuts
1 Cup Non Fat Cottage Cheese
1 Cup Egg Whites
1 Universal Animal Pak
1 Scoop Glutamine
1 Fish Oil
1 Cup Old Fashioned Oatmeal
2 TBSP Organic Peanut Butter
1 TBSP Preserves Jelly
2 Slices Bread

1 Banana
1 Universal Animal Cuts
1 Fish Oil
1/2 Cup Mixed Vegetables (Canned)
3 TBSP Almonds
2 TBSP No Fat Ranch Dressing
1 Salad
4oz Chicken Breast

3 TBSP Almonds

2 Scoops CreaDyl & 6 No Beta

2 Scoops Whey Protein Chocolate With BCAA's

1 Fish Oil
1 V8 Can
1 Can Tuna
2 Slices Bread
1 TBSP Preserves Jelly Sugar Free
1/2 Cup Mixed Vegetables (Canned)

2 Scoops Whey Protein Cookies n Cream
1 Scoop Glutamine

59g fat 255g carbs 244g protein 44g fiber 58g sugar 2527calories

Wasn't a bad workout, and my nutrition went pretty good. Just hoping I can be 184 by Monday..We'll see.

jovinni
01-27-2010, 06:20 AM
Carb cycling is how I like to eat. You just rotate lower and higher carb days. For me I will go two or three days of low carbs and then you have a high carb day, usually on a leg day or a higher intensity workout day. For me it's leg days. Then the next day you drop back down to the lower carbs. Rinse and repeat.

You've been kicking butt in here, nice job!

apdunshiz
01-27-2010, 06:29 AM
Carb cycling is how I like to eat. You just rotate lower and higher carb days. For me I will go two or three days of low carbs and then you have a high carb day, usually on a leg day or a higher intensity workout day. For me it's leg days. Then the next day you drop back down to the lower carbs. Rinse and repeat.

You've been kicking butt in here, nice job!

Thanks for your response and info on carb cycling. That's awesome. I think I might try it in the future. Right now, I have a steady plan and since I have <4 weeks left, Ill just try it out in the future.

Thanks again!

Good luck :)

apdunshiz
01-27-2010, 10:04 PM
Nutritional Intake

1 Universal Animal Cuts
1 Cup Non Fat Cottage Cheese
1 Cup Egg Whites
1 Universal Animal Pak
1 Scoop Glutamine
1 Fish Oil
1 Cup Old Fashioned Oatmeal
2 TBSP Organic Peanut Butter
1 TBSP Preserves Jelly
2 Slices Bread

1 Banana
1 Universal Animal Cuts
1 Fish Oil
1/2 Cup Mixed Vegetables (Canned)
3 TBSP Almonds
2 TBSP No Fat Ranch Dressing
1 Salad
4oz Chicken Breast

3 TBSP Almonds

2 Scoops CreaDyl & 6 No Beta

2 Scoops Whey Protein Chocolate With BCAA's

1 Fish Oil
1 V8 Can
1 Can Tuna
2 Slices Bread
1 TBSP Preserves Jelly Sugar Free
1/2 Cup Mixed Vegetables (Canned)

2 Scoops Whey Protein Cookies n Cream
1 Scoop Glutamine
2 TBSP Organic Peanut Butter

75g fat 262g carbs 252g pro 47g fiber 59g sugar 2731calories

A little something new..

I am having a lot of gas.

I think I might try last weeks diet again which was rice for lunch instead of a salad..tho salad sounds healthier, but I dont think I really need it all too much.

Weight training

CreaDyl and No beta was not feeling it tonight. I kind of slacked this workout.

Did
5 min warmup cardio
4 sets 70/12 Barbell lunges
4 sets 30/12 One Leg dumbbell squat bench
4 sets 120/12 Leg extensions
4 sets 150/12 seated leg curls
4 sets 260/12 thigh abductors

No cardio/No abs

I might stick off salads for lunch because I think I am getting a lot fiber from them, which isnt bad, but i smell pretty bad lol

fitlover
01-28-2010, 03:51 AM
I answered your Q in the transformation group :)

apdunshiz
01-28-2010, 12:58 PM
I answered your Q in the transformation group :)

Thanks Fit!

Great advice!

apdunshiz
01-28-2010, 08:44 PM
I totally lost control today. Like I seriously have a problem. I think it's called "loneliness", and food comforts me.

So, Once again, I did no cardio today..which is ok for me, not ashamed of that. But when it comes to my nutritional intake, I am kind of "worried" I guess

1 Cup Non Fat Cottage Cheese
1 Cup Egg Whites
1 Universal Animal Pak
1 Scoop Glutamine
1 Fish Oil
1 Cup Old Fashioned Oatmeal
2 TBSP Organic Peanut Butter
1 TBSP Preserves Jelly
2 Slices Bread
2 Scoops Whey Protein Cookies n Cream
2 TBSP Organic Peanut Butter
1 Banana

1 Fish Oil
1/2 Cup Mixed Vegetables (Canned)
3 TBSP Almonds
2 TBSP No Fat Ranch Dressing
1 Salad
4oz Chicken Breast
2 TBSP Organic Peanut Butter
1 TBSP Preserves Jelly
2 Slices Bread
2 Scoops Whey Protein Cookies n Cream
2 TBSP Organic Peanut Butter
1 Banana
3oz Chicken Breast
2 Scoops Whey Protein Cookies n Cream
2 Scoops CreaDyl & 6 No Beta

2 Scoops Whey Protein Chocolate With BCAA's

1 Fish Oil
1 V8 Can
1 Can Tuna
2 Slices Bread
1 TBSP Preserves Jelly Sugar Free

2 Scoops Whey Protein Cookies n Cream
1 Scoop Glutamine
2 TBSP Peanut Butter Organic
2 TBSP Peanut Butter Organic
4oz Chicken Breast
4oz Chicken Breast

140g fat 357g carbs 487g protein 63g fiber 88g sugar 4636calories

I think the issue is, I am not getting enough calories daily (though I am), but my body desires more, which if I hold off for a few days, this happens. I've noticed when I was eating 3000+ calories a day, I wouldn't have these big calorie days like today.

Anyways, Gotta work on this..

My workout was the following..

5 min warmup cardio
Barbell Curls (4 sets @ 60/12)45sec rest
Concentration curls (4 sets @ 40/12..last set = 11)45sec res
Barbell preacher curl (4 sets @ 50/12)30sec rest
Wide Arm EZ bar reverse curl (4 sets @ 50/12)45sec rest
Standing Overhead Dumbbell Extension (4 Sets @ 55/12) 45sec rest
Triceps Pushdown (4 sets @ 57.5/12)45 sec rest
Lying Close Grip Barbell Triceps Press to Chin (4 sets @ 40/12) 30 sec rest
Bench Dip (4 Sets @ BW/15)30 sec rest
2 Sets of 50 Situps
2 Sets of 50 Alternate Heal Touchers
5 min cooldown cardio

Had a better workout today, but the food portion was kind of "wrong"..eating that much

Anyways, going to change it up AGAIN on monday..

fitlover
01-29-2010, 05:24 AM
Don't feel bad, those days happen to all of us. (Myself included). Keep your head up and start fresh today, you'll be fine!

apdunshiz
01-30-2010, 09:18 AM
http://i47.tinypic.com/f3cdx1.jpg

apdunshiz
01-30-2010, 09:19 AM
So I started using MYFITNESSPAL...works pretty good, and its even nice.

Anyways, Yesterday was a horrible day. Ate bad and did not do my workout. Going to workout today, and finish what I was going to do yesterday.

fitlover
02-01-2010, 01:29 PM
That's quite a lot of protein...I would venture to say that it's not all going to be used. Is there a reason you eat that much protein?

droopy122
03-04-2010, 03:46 AM
Hey apdunshiz, haven't seen and update from you in a while. Hope everything is going well.

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