Segansational's DoubleT Transformation Log!

[Segansational]

First and foremost, a big thanks to Double-T Sports for putting this transformation contest together! This is by far one of the most generous prize promotions that I've seen out there, and I've competed in a few other similar competitions before. I've been very impressed as well by Double-T's presence here on Bodybuilding.com, so I was looking forward to trying out their line of supplements. With all of that in mind, here we go...

http://www.bodybuilding.com/fun/images/2009/doublet-mainlogo.jpg

http://www.bodybuilding.com/fun/images/2009/prizesbanner.jpg

And here's the link to all of the contest information...

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

Since there are 3 main categories that are the "grand prizes," I decided to opt for the "Most Muscular" category, as I always enjoy a chance to bulk! :D I will be using Double-T Sports' following products: Creadyl, NO-Beta, and hopefully some Glutacene (still waiting on this one) during the 10 week challenge. In addition, I will also be using several staples, including whey protein, a weight gainer, a multi, etc.

You can find my starting photos on my Bodyspace account here: http://bodyspace.bodybuilding.com/Segansational

I welcome any comments/suggestions and encouragement! I will be posting updates after every workout session (currently a 3 day/week split).

[drooks10]

Subbed, bro! Glutacene tastes soooooo good! Good luck. Looks like we are competing against each other...

[The_10_2s]

Sub'd as well gotta see what the competition is doing ;-)

[longhorns_p]

Definitely in for this one :cool:

Tear **** up in here

[Segansational]

Subbed, bro! Glutacene tastes soooooo good! Good luck. Looks like we are competing against each other...


Sub'd as well gotta see what the competition is doing ;-)

Haha, nothing like a little friendly competition to get things going! BTW, Drooks, how long did it take for you to receive your Glutacene? I think I e-mailed Fitz a couple weeks back, but still nothing yet.


Definitely in for this one :cool:

Tear **** up in here

Will do!

[Segansational]

Ok, well it's a little late coming, but here's my first workout during the transformation challenge!

1/4/10 - Chest/Tri's

Starting Weight: 158.0 lbs

Cardio warm up: Elliptical, level 1, 15 mins.

Giant Sets (Supersets):
- DB Bench Press: 10/10 lbs - 15, 50/50 lbs - 10,10,4, immediately into 45/45 lbs - 3
- Rope Pressdowns: 70 lbs - 10,10, 60 lbs - 9

- Incline DB Press: 40/40 lbs - 7, 35/35 lbs - 6,5
- V-Bar Pressdowns: 110 lbs - 8, immediately into 100 lbs - 2, 100 lbs - 8, 90 lbs - 10

-Straight Arm Machine Flyes: 45 lbs - 10,10,10
-Dips: unassisted - 4, immediately into assisted dips (-40 lbs) - 6, unassisted - 5, assisted (-40 lbs) - 8

NOTES: This was my first day using Creadyl and NO-Beta. I took another user's advice and mixed 1 scoop of lemon-lime Creadyl in ~20 oz water and sipped it on the way to the gym. Once I got there, I washed down 3 tablets of NO-Beta with the Creadyl and sipped the rest throughout the workout session.

I'm actually coming off of an injury, so I haven't been able to do any chest exercises for the past few months. Needless to say, I was very worried about how my body would hold up. But I worked through with light weights and using Paul's technique of Giant Sets, I really think I gave myself a good beating. Obviously with these, I'm still trying to find the right range to use so the numbers look strange, but hopefully things will stabilize soon. Man was I sore the next day! Haha, but it's all good. I already started to see some veins in my shoulders that weren't there before! So far, I'm pretty impressed with this combo.

[droopy122]

Ok, well it's a little late coming, but here's my first workout during the transformation challenge!

1/4/10 - Chest/Tri's

Starting Weight: 158.0 lbs

Cardio warm up: Elliptical, level 1, 15 mins.

Giant Sets (Supersets):
- DB Bench Press: 10/10 lbs - 15, 50/50 lbs - 10,10,4, immediately into 45/45 lbs - 3
- Rope Pressdowns: 70 lbs - 10,10, 60 lbs - 9

- Incline DB Press: 40/40 lbs - 7, 35/35 lbs - 6,5
- V-Bar Pressdowns: 110 lbs - 8, immediately into 100 lbs - 2, 100 lbs - 8, 90 lbs - 10

-Straight Arm Machine Flyes: 45 lbs - 10,10,10
-Dips: unassisted - 4, immediately into assisted dips (-40 lbs) - 6, unassisted - 5, assisted (-40 lbs) - 8

NOTES: This was my first day using Creadyl and NO-Beta. I took another user's advice and mixed 1 scoop of lemon-lime Creadyl in ~20 oz water and sipped it on the way to the gym. Once I got there, I washed down 3 tablets of NO-Beta with the Creadyl and sipped the rest throughout the workout session.

I'm actually coming off of an injury, so I haven't been able to do any chest exercises for the past few months. Needless to say, I was very worried about how my body would hold up. But I worked through with light weights and using Paul's technique of Giant Sets, I really think I gave myself a good beating. Obviously with these, I'm still trying to find the right range to use so the numbers look strange, but hopefully things will stabilize soon. Man was I sore the next day! Haha, but it's all good. I already started to see some veins in my shoulders that weren't there before! So far, I'm pretty impressed with this combo.

I've subbed this log. Also I'm kinda confused with the way you're documenting your workout. With the "DB Bench Press 10/10lbs - 15", does that mean you had 10 pounds in each hand and did 15 reps (Left hand/Right hand - reps)?

[marcodeniro]

subd

[apdunshiz]

sub'd..

Good luck on this. For we are competing :)

[Segansational]

I've subbed this log. Also I'm kinda confused with the way you're documenting your workout. With the "DB Bench Press 10/10lbs - 15", does that mean you had 10 pounds in each hand and did 15 reps (Left hand/Right hand - reps)?

Thanks for following! Yes, I apologize if my format is confusing. You are correct, for the DB routines I have it listed as DB R/ DB L - reps. So for that particular exercise, I did a warm up with two 10 lbers for 15 reps.

[drooks10]

Thanks for following! Yes, I apologize if my format is confusing. You are correct, for the DB routines I have it listed as DB R/ DB L - reps. So for that particular exercise, I did a warm up with two 10 lbers for 15 reps.

I hope you don't use different weights on your db presses for each hand! Please tell me you don't. I have never heard of anyone doing that and would definitely lead to an imbalance.

[Segansational]

I hope you don't use different weights on your db presses for each hand! Please tell me you don't. I have never heard of anyone doing that and would definitely lead to an imbalance.

Haha, no. I don't know if it's standardized that if I were to list a DB exercise that you would know I'm listing the weight of the DB vs. total weight. In the future I'll keep it simpler like your format.

[drooks10]

Haha, no. I don't know if it's standardized that if I were to list a DB exercise that you would know I'm listing the weight of the DB vs. total weight. In the future I'll keep it simpler like your format.

Haha. Got ya, bro! I'm looking forward to seeing your progress!

[Segansational]

subd

Marco, what's up my man? Are you entering this contest as well?


sub'd..

Good luck on this. For we are competing :)

I'll definitely check in on your progress as well!

A few things I forgot to mention about the Creadyl/NO-Beta stack so far... I don't think I can handle more than the 1 scoop of Creadyl and 3 tablets of NO-Beta pre-WO. For starters, I felt the tingles pretty strong in my lips and my nose. I've used some other beta-alanine products before and I'd say it's half and half between products where I've felt tingles and where I haven't. Second, I work out in the afternoon after work around 5:30ish... and for some reason, this stuff makes it hard for me to sleep. I'll actually fall asleep, but then wake up in the middle of the night and be wide awake. Usually I'm pretty tolerant to stims too. Anyone else experiencing this?

[THEMANBEAST]

In to see progress! Goodluck :)

[Segansational]

In to see progress! Goodluck :)

Nice, now we're starting to get a party up in here!

1/6/10 - Legs and Shoulders

Squats: 45 lbs - 12, 175 lbs - 10,10,10
Lying Leg Curls: 85 lbs - 10,10,6
Seated Calf Raises: 70 lbs - 10,10,10
DB Shrugs: 55 lbs - 10, 60 lbs - 10, 65 lbs - 10

Giant Sets:
-DB Side Raises: 12.5 lbs - 10,10,10
-DB Front Raises: 12.5 lbs - 10,10,7

Swiss Ball Crunches: 20,15,10

NOTES: Squats felt pretty good at 175, which is the highest I've gone so far at 3x10 reps. Hopefully next week I can bump it up a few pounds. Shrugs felt good too, although I meant to just start with the 65 lbers and couldn't count. Haha, but it wasn't totally my fault because someone mislabeled them with the wrong sticker. Oh, and as you can see, I dropped the format of #/# for DB exercises and will list just the weight of a single DB from now on.

[apdunshiz]

Marco, what's up my man? Are you entering this contest as well?



I'll definitely check in on your progress as well!

A few things I forgot to mention about the Creadyl/NO-Beta stack so far... I don't think I can handle more than the 1 scoop of Creadyl and 3 tablets of NO-Beta pre-WO. For starters, I felt the tingles pretty strong in my lips and my nose. I've used some other beta-alanine products before and I'd say it's half and half between products where I've felt tingles and where I haven't. Second, I work out in the afternoon after work around 5:30ish... and for some reason, this stuff makes it hard for me to sleep. I'll actually fall asleep, but then wake up in the middle of the night and be wide awake. Usually I'm pretty tolerant to stims too. Anyone else experiencing this?

To this, I take two scoops of CreaDyl around 5:00ish (pm), and today I took 3 no beta. I can sleep pretty easily by 10:00, and I usually do wake up in the night, but it's because I have to piss or someone is knocking at another person's door down the hall. Other than that, I DO infact get REALLLLYYY tingly and really energetic like I want to stab someone (not serious), but it gives me a good rush, and my entire body feels it. It's great. Was scared at first, but now I know it's just wickidly awesome. lol

[Segansational]

To this, I take two scoops of CreaDyl around 5:00ish (pm), and today I took 3 no beta. I can sleep pretty easily by 10:00, and I usually do wake up in the night, but it's because I have to piss or someone is knocking at another person's door down the hall. Other than that, I DO infact get REALLLLYYY tingly and really energetic like I want to stab someone (not serious), but it gives me a good rush, and my entire body feels it. It's great. Was scared at first, but now I know it's just wickidly awesome. lol

Haha, just make sure you throw that energy into the iron!

[longhorns_p]

doin work in here :cool:

How are you liking our products?

The sleep issue I've never experienced. But the most I have ever tried is a scoop and a half. I normally stick to just one scoop of Creadyl and 3-6 NO-Beta, works perfect every time. Just keep at it, the tingles will start to subside once you've been using them for a little while. You want to try to get at least 6 a day though to take advantage of the NO-Beta benefits

[Segansational]

doin work in here :cool:

How are you liking our products?

The sleep issue I've never experienced. But the most I have ever tried is a scoop and a half. I normally stick to just one scoop of Creadyl and 3-6 NO-Beta, works perfect every time. Just keep at it, the tingles will start to subside once you've been using them for a little while. You want to try to get at least 6 a day though to take advantage of the NO-Beta benefits

Really liking the combo of Creadyl and NO-Beta so far. Just re-emailed Fitzwell about the Glutacene. I definitely do feel the focus during my workouts, nothing crazy like I'm hyped up on caffeine or anything, but it definitely does give me a mental boost. Anyways, off to the gym now! I will eventually try to work my way up to 6 tablets of NO-Beta, but because of the sleep issues at night, I may slowly increase the dosage. Honestly though, the only thing that I can think is that it's the large amount of B-vitamins I'm getting from both products (mainly Creadyl) and the stim blend that's waking me up.

[apdunshiz]

Really liking the combo of Creadyl and NO-Beta so far. Just re-emailed Fitzwell about the Glutacene. I definitely do feel the focus during my workouts, nothing crazy like I'm hyped up on caffeine or anything, but it definitely does give me a mental boost. Anyways, off to the gym now! I will eventually try to work my way up to 6 tablets of NO-Beta, but because of the sleep issues at night, I may slowly increase the dosage. Honestly though, the only thing that I can think is that it's the large amount of B-vitamins I'm getting from both products (mainly Creadyl) and the stim blend that's waking me up.

I have no problem getting to bed at 10pm, when I take 2 scoops CreaDyl and 6 Tabs of No Beta at 5pm..

Maybe try taking the creaDyl/nobeta a little earlier?

I am kind of used to caffeine too, so that might be different.

[Segansational]

I have no problem getting to bed at 10pm, when I take 2 scoops CreaDyl and 6 Tabs of No Beta at 5pm..

Maybe try taking the creaDyl/nobeta a little earlier?

I am kind of used to caffeine too, so that might be different.

Yeah, well that's the strange thing... generally I'm pretty tolerant to caffeine. I drink 2 cups of coffee a day, have tried just about every stim under the sun...

Just got back from a workout though and I'm amped up! Back and biceps day.

1/9/10 - Back and Biceps

Took 3 NO-Beta tablets with Creadyl before leaving my house for the gym. Usually I take the tablets once I arrive at the gym.

Cardio warm up: elliptical, level 6, incline 6, 20 mins.

Giant Sets:
- BB Rows: 95 lbs - 12; 135 lbs - 10,10,8
- BB Curls: 20 lbs - 12; 50 lbs - 10,10; 40 lbs - 10

- Wide Grip Lat Pulldowns: 120 lbs - 10,10,8
- Rope Cable Curls: 60 lbs - 10; 50 lbs - 10,10

- Seated Cable Rows: 135 lbs - 10,8, immediately into 120 lbs - 2, 10
- DB Hammer Curls: 15 lbs - 10,10,10

Abs: leg lifts - 20,12,16

NOTES: This workout felt great! I felt pumped the entire time, and although I had to lower some of the weights in order to perform the supersets, it really worked my muscles hard. I think taking the NO-Beta with the Creadyl pre-WO instead of waiting until I get to the gym helps give me the desired effects better. Felt tingles in my entire back after finishing the workout. Veins were definitely apparent as well in my biceps and one on my forehead. :eek: :D

[drooks10]

Great workout! Dude you are going to dominate the competition with your dominant forehead pose! Such vascularity! Haha!

[apdunshiz]

Good Luck to you too bro!

lol

[jovinni]

Sub'd! Good luck!

[Segansational]

Great workout! Dude you are going to dominate the competition with your dominant forehead pose! Such vascularity! Haha!

Haha, not sure they have that category, but if they do... watch out!


Sub'd! Good luck!

Thanks!

[THEMANBEAST]

Yeah, well that's the strange thing... generally I'm pretty tolerant to caffeine. I drink 2 cups of coffee a day, have tried just about every stim under the sun...

Just got back from a workout though and I'm amped up! Back and biceps day.

1/9/10 - Back and Biceps

Took 3 NO-Beta tablets with Creadyl before leaving my house for the gym. Usually I take the tablets once I arrive at the gym.

Cardio warm up: elliptical, level 6, incline 6, 20 mins.

Giant Sets:
- BB Rows: 95 lbs - 12; 135 lbs - 10,10,8
- BB Curls: 20 lbs - 12; 50 lbs - 10,10; 40 lbs - 10

- Wide Grip Lat Pulldowns: 120 lbs - 10,10,8
- Rope Cable Curls: 60 lbs - 10; 50 lbs - 10,10

- Seated Cable Rows: 135 lbs - 10,8, immediately into 120 lbs - 2, 10
- DB Hammer Curls: 15 lbs - 10,10,10

Abs: leg lifts - 20,12,16

NOTES: This workout felt great! I felt pumped the entire time, and although I had to lower some of the weights in order to perform the supersets, it really worked my muscles hard. I think taking the NO-Beta with the Creadyl pre-WO instead of waiting until I get to the gym helps give me the desired effects better. Felt tingles in my entire back after finishing the workout. Veins were definitely apparent as well in my biceps and one on my forehead. :eek: :D

CreaDyl/No Beta stack is serious win!

[Fitzwell]

Log looks great man. Sorry again about the glutacene delays, I will make sure to get some in your hands as soon as I can.

[Segansational]

Log looks great man. Sorry again about the glutacene delays, I will make sure to get some in your hands as soon as I can.

Not a problem, looking forward to it!

[fitlover]

Subbed! Looks awesome!

[Segansational]

Subbed! Looks awesome!

Thanks! Glad to have you here. :)

Week 1 results and another workout to come later.

[Segansational]

Well, I've got some good news and some not so good news... but, either way one week has already come and gone. So without further ado, here's the summary of my first week on the Creadyl/NO-Beta stack!

The Good:

This morning I weighed myself and I came in at 160 lbs. That's up 2.0 lbs since the start! Now, although I know that much of this is likely water weight due to retention from the creatine, I'm certainly hoping that at least some of it is lean muscle. I've read that ~0.5 lbs per week is achievable. So far I've been taking 3 NO-Beta with 1 scoop of Creadyl prior to my workouts. To help step up my game, this week I decided to give the full NO-Beta dose a try...

This morning I took 3 tablets of NO-Beta on an empty stomach and then another 3 tablets prior to my workout along with 1 scoop NO-Beta. Here's hoping that I'm able to sleep tonight! :cool:

1/11/10 - Chest/Tris

Cardio warm up: bike, level 1, 15 mins.

Giant Sets:
- DB Bench Press: 15 lbs - 15; 50 lbs - 10,6, immediately into 45 lbs - 3,5
- Rope Pressdowns: 50 lbs - 12; 60 lbs - 10,10; 50 lbs - 10

- Incline DB Press: 35 lbs - 10,8,5 immediately into 30 lbs - 3
- V Bar Pressdowns: 100 lbs - 10,9,8

- Straight Arm Machine Flyes: 45 lbs - 10,10,10
- Assisted Dips: - 40 lbs - 8; - 50 lbs - 10,8

NOTES: This was the "not so good." Tonight's workout was tough. I just wasn't feeling it. To start off, the gym was really crowded. I was hot, tired, and just not lifting well. Not sure what it was. Didn't really feel the tingling either until after I got home, so I don't know if maybe it didn't kick in quick enough? Anyways, next week I will probably look to try performing supersets using back to back chest exercises instead of doing chest-triceps sets.

[drooks10]

Shake it off, man. Don't let one sub-par workout lead to another.

I take all 6 of my NO-Beta together pre-wo. I don't split the dosage. Give that a try! You'll like it.

[apdunshiz]

Well, I've got some good news and some not so good news... but, either way one week has already come and gone. So without further ado, here's the summary of my first week on the Creadyl/NO-Beta stack!

The Good:

This morning I weighed myself and I came in at 160 lbs. That's up 2.0 lbs since the start! Now, although I know that much of this is likely water weight due to retention from the creatine, I'm certainly hoping that at least some of it is lean muscle. I've read that ~0.5 lbs per week is achievable. So far I've been taking 3 NO-Beta with 1 scoop of Creadyl prior to my workouts. To help step up my game, this week I decided to give the full NO-Beta dose a try...

This morning I took 3 tablets of NO-Beta on an empty stomach and then another 3 tablets prior to my workout along with 1 scoop NO-Beta. Here's hoping that I'm able to sleep tonight! :cool:

1/11/10 - Chest/Tris

Cardio warm up: bike, level 1, 15 mins.

Giant Sets:
- DB Bench Press: 15 lbs - 15; 50 lbs - 10,6, immediately into 45 lbs - 3,5
- Rope Pressdowns: 50 lbs - 12; 60 lbs - 10,10; 50 lbs - 10

- Incline DB Press: 35 lbs - 10,8,5 immediately into 30 lbs - 3
- V Bar Pressdowns: 100 lbs - 10,9,8

- Straight Arm Machine Flyes: 45 lbs - 10,10,10
- Assisted Dips: - 40 lbs - 8; - 50 lbs - 10,8

NOTES: This was the "not so good." Tonight's workout was tough. I just wasn't feeling it. To start off, the gym was really crowded. I was hot, tired, and just not lifting well. Not sure what it was. Didn't really feel the tingling either until after I got home, so I don't know if maybe it didn't kick in quick enough? Anyways, next week I will probably look to try performing supersets using back to back chest exercises instead of doing chest-triceps sets.

You are only on the first week, correct?

If so, I want to say I've had the same problem. Been hitting the gym almost every day since day one (some saturdays off, and all sundays off...) but some days I wasn't feeling it. I actually felt like **** on my Leg days, I think the blood in my legs didn't like the CreaDyl, but I showed them. I am stuck to CreaDyl and No Beta now, lol. Funny to me. I was scared when my first week of taking CreaDyl, Like I had so much energy it was amazing. But, been having great workout days since after my first week (I think it might be a tolerance issue)..

anyways man, keep it work. Good luck.

[apdunshiz]

Shake it off, man. Don't let one sub-par workout lead to another.

I take all 6 of my NO-Beta together pre-wo. I don't split the dosage. Give that a try! You'll like it.

I do this too..Very amazing and concentrated workout for me. I kind of imagine the gym as being mine/empty. My arms get insanely huge, its crazy. The sad thing is, they arent that big when I dont workout/after my workout :(

[Segansational]

Shake it off, man. Don't let one sub-par workout lead to another.

I take all 6 of my NO-Beta together pre-wo. I don't split the dosage. Give that a try! You'll like it.

Yeah, I was talking to a guy I know at the gym and he said that training basically is just about getting through the hard days. So, it may not have been pretty, but I got through it.

[fitlover]

Don't worry about the weight too much! Your weight can fluctuate anywhere from 1-5 lbs in a given day from water weight :) Just go by what you're seeing in the mirror - if you're looking better, you're progressing!!

Good job so far!

[TehMan]

subbed!

[Segansational]

Don't worry about the weight too much! Your weight can fluctuate anywhere from 1-5 lbs in a given day from water weight :) Just go by what you're seeing in the mirror - if you're looking better, you're progressing!!

Good job so far!

Thanks! Yeah, I'm not too worried about the weight coming on too quick at this point since it's still early in the game. It comes along with the territory when trying to gain mass anyways. I'll probably try to eat cleaner towards the 2nd half of my 10 weeks.


subbed!

thanks for following!

[Segansational]

I actually had a great day yesterday from a workout and nutritional standpoint. Here was the breakdown. First up, the workout.

1/13/10 - Legs and Shoulders

Squats: 45 lbs - 12; 185 lbs - 10,10,10 (this is a personal best)
Lying Leg Curls: 85 lbs - 10,10,7; immediately into 65 lbs - 4
Standing Calf Raises: 90 lbs - 10,10,10

Giant Sets:
-DB Side Raises: 12.5 lbs - 10,10,10
-DB Front Raises: 12.5 lbs - 10,10,10

DB Shoulder Press: 35 lbs - 10,10,10

Incline Crunches: 22,15,12

NOTES: WOW. This stuff is strong! I decided I'd try to take 4 NO-Beta all at once, pre-WO along with 1 scoop of Creadyl... I finally understand what people mean about the niacin flush! My ears turned bright red, and man, were they tingling! My usual facial extremities felt it as well (nose, lips) but nothing compared to my ears. It was actually a little bit distracting at first when I was trying to do my squats. However, I was able to power through a new weight for me. I also want to note that today I had absolutely NO soreness at all in my legs. This is amazing to me. My legs felt a little heavy climbing stairs, but other than that, I feel I'd be ready to work them again. So I think from a recovery standpoint, I've found my sweet spot with this combo!

Next up, nutrition.

Here's what my diet looked like yesterday. The main premise of my diet is generally low-fat, whole grain foods, while trying to get enough protein. From reading other people's nutrition logs though, I'm probably just not eating enough to gain, especially in the protein area. So I will be working on that specifically. I should comment that I don't count calories or add up my macros, even though I know I should...

Nutrition 1/13/10

Meal 1: 2 scoops Real Gains in 16 oz. skim milk, 1 whole grain english muffin with jelly
Meal 2: Roasted red pepper and tofu lasagna (it tastes better than it sounds), 1 whole orange, 1/2 cup 1% cottage cheese
Meal 3: Handful of almonds, handful of dried banana chips
Meal 4 (post-WO): 2 scoops c&c whey protein + 1/2 cup ground oats in 16 oz skim milk
Meal 5: Chicken and broccoli curry over brown rice
Meal 6: 2 scoops Real Gains in 16 oz. skim milk

[Segansational]

Had another GREAT workout today. Here it is!

1/15/10 - Back and Biceps

Cardio warm up: treadmill, level 2.0, 2 mins, level 5.5 12 mins., level 2.0 2 mins. = 16 mins.

Giant Sets:
- Single Arm DB Rows: 60 lbs - 10,10,10
- BB Curls: 50 lbs - 10,10,6, immediately into 40 lbs - 6

- Seated Cable Rows: 135 lbs - 10; 120 lbs - 10,10
- DB Hammer Curls: 15 lbs - 10,10,10

- Wide Grip Lat Pulldowns: 120 lbs - 6, immediately into 105 lbs - 4,10,10
- Single Arm Cable Curls: 10 lbs - 10,10,10

NOTES: So again I took 4 NO-Beta pre-WO along with 1 scoop of Creadyl. I was actually expecting to feel the intense tingles again... but, I had absolutely none. It was strange. Anyways, I jumped right into my workout and hit the weights hard. The supersets again really worked my biceps and forearms. By the end of my workout, I was straining to complete my last sets with light weights. I caught my reflection in the mirror and was stunned. My arms looked huge! I never use this word, but my arms looked swole! Haha, seriously though. I took a picture of me flexing on my phone, so if I can figure out how to upload it, I'll post it up. Honestly, this was the best I felt I've ever looked after a biceps workout. Double-T so far is really impressing me.

[apdunshiz]

Had another GREAT workout today. Here it is!

1/15/10 - Back and Biceps

Cardio warm up: treadmill, level 2.0, 2 mins, level 5.5 12 mins., level 2.0 2 mins. = 16 mins.

Giant Sets:
- Single Arm DB Rows: 60 lbs - 10,10,10
- BB Curls: 50 lbs - 10,10,6, immediately into 40 lbs - 6

- Seated Cable Rows: 135 lbs - 10; 120 lbs - 10,10
- DB Hammer Curls: 15 lbs - 10,10,10

- Wide Grip Lat Pulldowns: 120 lbs - 6, immediately into 105 lbs - 4,10,10
- Single Arm Cable Curls: 10 lbs - 10,10,10

NOTES: So again I took 4 NO-Beta pre-WO along with 1 scoop of Creadyl. I was actually expecting to feel the intense tingles again... but, I had absolutely none. It was strange. Anyways, I jumped right into my workout and hit the weights hard. The supersets again really worked my biceps and forearms. By the end of my workout, I was straining to complete my last sets with light weights. I caught my reflection in the mirror and was stunned. My arms looked huge! I never use this word, but my arms looked swole! Haha, seriously though. I took a picture of me flexing on my phone, so if I can figure out how to upload it, I'll post it up. Honestly, this was the best I felt I've ever looked after a biceps workout. Double-T so far is really impressing me.

I know what you mean bro. It's insane! I got that same thing every time I use my arms (chest, back, biceps, triceps, pretty much anything)..I see my arms just get HUGEE.

Anyways, looks great! keep it up!

[Segansational]

I know what you mean bro. It's insane! I got that same thing every time I use my arms (chest, back, biceps, triceps, pretty much anything)..I see my arms just get HUGEE.

Anyways, looks great! keep it up!

Yeah, I was considering changing up some exercises, maybe trying out the "bulging biceps" routine, but honestly I don't want to risk changing anything after how great my last workout felt.

[fitlover]

Cool to see it's working for you! :D


Keep up the hard work!

[Segansational]

Cool to see it's working for you! :D


Keep up the hard work!

Thanks! The past two workouts were great, which is kind of funny since the week started out so poorly.

[Segansational]

I found out that I can actually e-mail myself pictures from my phone. So here's a picture of me flexing immediately after my last workout. Picture quality is pretty grainy, but I still think it came out OK.

http://i278.photobucket.com/albums/kk94/segansational/0115101738.jpg

[Segansational]

Well, I have another case of the Monday's... But here's my update after 2 weeks. Weighed in today at 158.0 lbs, putting me squarely back at my starting weight. I'm obviously unhappy about that, but not all that surprised. I got sick sat night into Sunday (I'll spare the details) and so I didn't supplement or take extra protein sun. Only substantial meal was dinner. Back to normal today though and planning on hitting it even harder! Nothing motivates me like negative results.

Already started out by increasing my protein intake by taking 3 scoops of real gains in skim milk and a whole wheat bagel. If that doesn't boost calories, I don't know what will! In addition, I've decided to try counting my calories again. Failed miserably using fitday the first time around, but I just got an iPod app called myfitnesspal. It's more set up for weight loss, but I think I can adapt it for my needs. (I'm currently obsessed with my iPod touch). Currently my goal is to shoot for ~2700 cals. We'll try it and adjust as needed after this week.

[drooks10]

Glad to hear you are better! Get after it today, bro!

[apdunshiz]

Well, I have another case of the Monday's... But here's my update after 2 weeks. Weighed in today at 158.0 lbs, putting me squarely back at my starting weight. I'm obviously unhappy about that, but not all that surprised. I got sick sat night into Sunday (I'll spare the details) and so I didn't supplement or take extra protein sun. Only substantial meal was dinner. Back to normal today though and planning on hitting it even harder! Nothing motivates me like negative results.

Already started out by increasing my protein intake by taking 3 scoops of real gains in skim milk and a whole wheat bagel. If that doesn't boost calories, I don't know what will! In addition, I've decided to try counting my calories again. Failed miserably using fitday the first time around, but I just got an iPod app called myfitnesspal. It's more set up for weight loss, but I think I can adapt it for my needs. (I'm currently obsessed with my iPod touch). Currently my goal is to shoot for ~2700 cals. We'll try it and adjust as needed after this week.

Sounds good man. I stopped counting calories during like my 2nd week of this and then I realized what is a log if I don't count the calories? It's good "training" anyways. Just use an excel sheet, it helps lots!

Looks good though man, keep it up!

[longhorns_p]

Sounds good man. I stopped counting calories during like my 2nd week of this and then I realized what is a log if I don't count the calories? It's good "training" anyways. Just use an excel sheet, it helps lots!

Looks good though man, keep it up!

2nd the spreadsheet, once I put a list of my most common meals in there...it's been nothin to keep it updated daily with my macros

How are the products treatin' ya?

[jordansrt]

I found out that I can actually e-mail myself pictures from my phone. So here's a picture of me flexing immediately after my last workout. Picture quality is pretty grainy, but I still think it came out OK.

http://i278.photobucket.com/albums/kk94/segansational/0115101738.jpg

nice peak bro

[Segansational]

Glad to hear you are better! Get after it today, bro!


Sounds good man. I stopped counting calories during like my 2nd week of this and then I realized what is a log if I don't count the calories? It's good "training" anyways. Just use an excel sheet, it helps lots!

Looks good though man, keep it up!


nice peak bro

Thanks for the encouragement fellas! I needed it after this weekend. But I just got back from the gym and had a good workout, so another post to come soon!

[Segansational]

2nd the spreadsheet, once I put a list of my most common meals in there...it's been nothin to keep it updated daily with my macros

How are the products treatin' ya?

I may try that. So far I'm liking having an app where I can essentially track throughout the day as I eat each meal.

The Creadyl/NO-Beta stack is great. I have absolutely no complaints and only positive things to say about it so far. Let's hope it continues!

[fitlover]

I found out that I can actually e-mail myself pictures from my phone. So here's a picture of me flexing immediately after my last workout. Picture quality is pretty grainy, but I still think it came out OK.

http://i278.photobucket.com/albums/kk94/segansational/0115101738.jpg

Nice! Looking awesome!

[Segansational]

Nice! Looking awesome!

Thanks fit! I absolutely love working arms on this stack. I did a chest routine followed by some triceps exercises yesterday and again the results were phenomenal. I don't think I've ever had such fullness before.

[droopy122]

Keep it up! Have you tried 6 NO Beta yet? Pumps are insane!

[Segansational]

Keep it up! Have you tried 6 NO Beta yet? Pumps are insane!

Nah, I've only dared try 4! But maybe I'll try bumping it up to 5. Although, like they say, if it ain't broke...

[Segansational]

1/18/10 - Chest/Tri's

Cardio warm up: treadmill, level 2.0, 2 mins.; level 5.5 mins, 12 mins.; level 2.0, 2 mins. - total = 16 mins.

Giant Sets:
- DB Bench Press: 15 lbs - 12; 50 lbs - 10,9,5, immediately into 45 lbs - 2
- DB Flyes: 15 lbs - 10,10,10

- Incline DB Press: 35 lbs - 10,10,8
- Cable Crossovers: 20 lbs - 10,10,10

- V-bar pressdowns: 40 lbs - 12; 110 lbs - 10,10,6, immediately into 100 lbs - 2
- Rope pressdowns: 60 lbs - 10, 50 lbs - 6, immediately into 40 lbs - 4,4

- Assisted dips (-60 lbs) - 10,8,10 (no rest)

NOTES: Took 4 NO-Beta and 1 scoop of Creadyl prior to my workout. Again, I had a great workout! I love using this stack when I work out arms. My triceps really felt isolated after this routine. I definitely prefer doing supersets of all chest first, followed by supersets of all triceps. This way I really get to push the muscle to fatigue and then can focus on the next muscle group. The tingles have not shown up again either which is nice. Just all focus.

Nutrition

Well, I've decided to try and count calories and keep track of my daily food intake to make sure I'm getting enough protein for my bulk. I estimated that I should be taking in anywhere between 2700 - 3000 calories, with 1.2 - 1.5 g of protein/lb of body weight. So, I'm looking to shoot for 189.6 - 237 g of protein per day.

Here was my estimated breakdown:

Calories: 3006
Fat: 48 g
Carbs: 406 g
Protein: 238 g

So I was right on the money with my caloric intake and my protein intake. My only concern is maybe upping my fat a bit as it seems on the low side. If anyone with more experience can chime in, I'd appreciate it!

[Segansational]

Well, so far so good as far as calories are concerned. I've been maintaining an intake slightly
above 3000 calories every day since Monday. Protein has hovered slightly above 200 g per day and carbs about 450 g. Fat seems to fluctuate. Example, yesterday I had homemade avocado spread which made yesterday's totals a little higher. I'm struggling to down all my calories in the morning, but hopefully eating big will pay off come next weigh in.

Worked legs and shoulders the other day and hit a new personal best! An update to follow tonight.

[apdunshiz]

Well, so far so good as far as calories are concerned. I've been maintaining an intake slightly
above 3000 calories every day since Monday. Protein has hovered slightly above 200 g per day and carbs about 450 g. Fat seems to fluctuate. Example, yesterday I had homemade avocado spread which made yesterday's totals a little higher. I'm struggling to down all my calories in the morning, but hopefully eating big will pay off come next weigh in.

Worked legs and shoulders the other day and hit a new personal best! An update to follow tonight.


Lookin good bro!

Keep it up

[drooks10]

I would definitely up the healthy fat intake. Is there a reason you are taking in so many carbs? That is a lot per day.

[Segansational]

I would definitely up the healthy fat intake. Is there a reason you are taking in so many carbs? That is a lot per day.

Well, right now I'm just trying to get in enough calories to grow. A lot of my carb intake right now is coming from the gainer I'm taking, but I also eat a lot of carbs during my lunch meal since I often eat a sandwich. I probably take in more fat then posted too, because that doesn't account for the omega 3's from my fish oil caps and the olive oil I cook with.

But please do critique my diet! I know that's one of the areas I struggle with. I'll post up some more meals later today.

[drooks10]

Well, right now I'm just trying to get in enough calories to grow. A lot of my carb intake right now is coming from the gainer I'm taking, but I also eat a lot of carbs during my lunch meal since I often eat a sandwich. I probably take in more fat then posted too, because that doesn't account for the omega 3's from my fish oil caps and the olive oil I cook with.

But please do critique my diet! I know that's one of the areas I struggle with. I'll post up some more meals later today.

Have you checked out cutdiet.com? I highly suggest you read the free downloadable book that they have. It is the perfect source for gaining everything you need to know about setting up a cut - nutrition, supplements, workouts. It is awesome. I have utilized it 3 different times and gotten tremendous results each time!

[Segansational]

Have you checked out cutdiet.com? I highly suggest you read the free downloadable book that they have. It is the perfect source for gaining everything you need to know about setting up a cut - nutrition, supplements, workouts. It is awesome. I have utilized it 3 different times and gotten tremendous results each time!

I actually have one of scivation's diet books, I want to say it's the final cut diet. But I don't remember if they had a section on bulking. But I'll check out the site, thanks for the tip!

[Segansational]

Ok, so I couldn't contain myself. Today when I got home from work there was a nice little package sitting on my doorstep! I tore into it and lo and behold, a shiny new bottle of Glutacene! I've been anxiously awaiting it's arrival. So here it is, one strawberry flavor Glutacene:


http://i278.photobucket.com/albums/kk94/segansational/CIMG2242.jpg

Anyone jealous?? For starters, it smells wonderful. Second, I opened the lid and removed the seal and there was a little powder stuck to the top. So of course, I licked it. And it was tasty. :D

Look for a full review to come as soon as I try it out! Does anyone know the dosing instructions? It came with a scoop, so I'm figuring 1 scoop intra-workout...

Nutrition

Here's just another sample of my meal plan. This is what I ate today, a total of 3643 calories, 79 g fat, 461 g carbs, 203 g protein.

Meal 1: 3 scoops real gains in skim milk, 1 whole wheat bagel with olive oil spread, 1 cup of coffee with fat free hazelnut creamer and 1 tsp raw sugar

Meal 2: Smoked turkey breast sandwich with 1 slice provolone cheese and honey dijon mustard on 7 grain arnold bread, 1 clementine, 1/2 cup 2% cottage cheese, 15 triscuit thin crisps

Meal 3: Homemade trail mix (peanuts, craisins, dark chocolate m&m's), banana chips, 1 cup coffee with 2% milk

Meal 4: Ground turkey burrito on whole wheat wrap with avocado spread and brown rice

Meal 5: 1 slice 7 grain Arnold bread with honey PB and 1/2 banana, Yuengling lager (yes, I went to an alumni happy hour and had this there...)

Meal 6: 3 scoops real gains in skim milk

Please critique. Obviously I need to get rid of some of the unnecessary items... (beer, m&m's) but, any advice will be greatly appreciated!

[jovinni]

I came home to the same warm welcome! Good stuff isn't it?? I heart it so.

[apdunshiz]

Here's just another sample of my meal plan. This is what I ate today, a total of 3643 calories, 79 g fat, 461 g carbs, 203 g protein.

Meal 1: 3 scoops real gains in skim milk, 1 whole wheat bagel with olive oil spread, 1 cup of coffee with fat free hazelnut creamer and 1 tsp raw sugar

Meal 2: Smoked turkey breast sandwich with 1 slice provolone cheese and honey dijon mustard on 7 grain arnold bread, 1 clementine, 1/2 cup 2% cottage cheese, 15 triscuit thin crisps

Meal 3: Homemade trail mix (peanuts, craisins, dark chocolate m&m's), banana chips, 1 cup coffee with 2% milk

Meal 4: Ground turkey burrito on whole wheat wrap with avocado spread and brown rice

Meal 5: 1 slice 7 grain Arnold bread with honey PB and 1/2 banana, Yuengling lager (yes, I went to an alumni happy hour and had this there...)

Meal 6: 3 scoops real gains in skim milk

Please critique. Obviously I need to get rid of some of the unnecessary items... (beer, m&m's) but, any advice will be greatly appreciated!

Well, just for some advice I guess. I was taking skim milk and Paul recommended I did not during this transformation. I stopped it. I am taking in No Fat cottage cheese. 1 Cup in the morning, and then my multivitamins..that to me is plenty of calcium.

You don't need lactose anyways. Very unnecessary.

Other then that, it looks pretty decent.

[Segansational]

Well, just for some advice I guess. I was taking skim milk and Paul recommended I did not during this transformation. I stopped it. I am taking in No Fat cottage cheese. 1 Cup in the morning, and then my multivitamins..that to me is plenty of calcium.

You don't need lactose anyways. Very unnecessary.

Other then that, it looks pretty decent.

Interesting, I've heard some people say that they think milk can cause bloat. However, I'm not sure how much I believe that. But unless you're down to low digit bf% I don't think this will make much of a difference anyways. I'll have to see if Paul can comment on this though.

[drooks10]

Interesting, I've heard some people say that they think milk can cause bloat. However, I'm not sure how much I believe that. But unless you're down to low digit bf% I don't think this will make much of a difference anyways. I'll have to see if Paul can comment on this though.


I don't drink milk, just because of the carbs...I don't think there is anything wrong with it if you are bulking though. Don't use it on a cut if you are serious imo.

[Segansational]

I don't drink milk, just because of the carbs...I don't think there is anything wrong with it if you are bulking though. Don't use it on a cut if you are serious imo.

Ah, thanks for clearing that up!

[Segansational]

I came home to the same warm welcome! Good stuff isn't it?? I heart it so.

Well, I haven't officially tried it yet. I need a rep to tell me how to dose it since there were no instructions with it. But I asked in a thread on the bodyspace group, so hopefully I'll find out soon enough!

[apdunshiz]

Ah, thanks for clearing that up!

I honestly don't see a problem with it on a bulk. But, I would actually try to limit it though. Just my opinion I guess.

[Segansational]

Had another great back and biceps workout today... but I'm getting ahead of myself! I owe you guys (and gals) an update from Wednesday's workout. So here it was:

1/20/10 - Legs and Shoulders

Squats: 45 lbs - 12; 195 lbs - 10,10,10 (PR!)
Lying Leg Curls: 85 lbs - 10,10,7, immediately into 65 lbs - 4
Standing Calf Raises: 90 lbs - 10,10,10

Giant Sets:
- DB Lateral Raises: 12.5 lbs - 10,10,10
- DB Front Raises: 12.5 lbs - 10,10,10

DB Shoulder Press: 35 lbs - 10,10,10

Abs: leg lifts - 25,15,10

NOTES: Still doing 4 NO-Beta and 1 scoop Creadyl pre-WO. I pushed out 3 sets of 10 for 195 lbs which was a new record for me. So far, so good. I doubt I'll be able to up it much higher than this next week, but I'll still give it a shot. Maybe up it another 5 lbs just for fun.

[fitlover]

Looks good! Hope you have a great weekend :)

[Segansational]

Looks good! Hope you have a great weekend :)

Thanks Fit!

Well here's just a little update. I've been doing pretty well with meeting my nutrition goals throughout the week, although yesterday I was running around and didn't get to eat as well as I should've. Anyways, here is my workout from Friday:

1/22/10 - Back and Biceps

Cardio warm up: treadmill, level 2.0, 2 mins, level 6.0, 10 mins., level 2.0, 2 mins. = 14 mins.

Giant Sets:
- Single Arm DB Rows: 60 lbs - 10,10,10
- BB Curls: 50 lbs - 10,10,8

- Seated Cable Rows: 120 lbs - 10,10,10
- DB Hammer Curls: 15 lbs - 10,10,10

- Wide Grip Lat Pulldowns: 105 lbs - 10,10,10
- Single Arm Cable Curls: 10 lbs - 10,10,10

NOTES: This was another great workout. 4 NO-Beta with 1 scoop of Creadyl really works on any arm day. Again I felt very vascular and pumped both during and after my workouts. I love how I look when flexing my biceps after this workout. I really recommend trying this workout to anyone who wants a great pump. I still have to give the Bulging Biceps routine a try, but this one is killer!

[Segansational]

Well, I weighed in this morning and was 163.0 lbs, up a whopping 5 lbs since last week! Obviously I am happy to see the weight climbing and to have regained the weight I lost during week 2, but at this point I need to readjust my caloric intake to provide a slower and more sustained rate of growth. Over the past week my average macros have been:

Calories: 3063.14
Fat: 66.29
Carbs: 417.43
Protein: 195.71

These numbers are actually a little low for protein, as my weekend totals dropped significantly from the rest of the week. However, ~200 g of protein is about what I should be aiming for based on my current weight and 1.2 g protein/lb of bodyweight. Based on this though, I am planning on decreasing total calories to ~2700 - 2800 and lowering my carb intake. I think this will help decrease the amount of fat gain, even though my fat totals are relatively low. According to myfitnesspal.com, I should be aiming for 2710 calories and 373 g of carbs per day. To get closer to these numbers, I plan on limiting the amount of scoops of Real Gains (weight gainer) and maybe eliminating some of the milk from my diet, as per some of your suggestions. For example, my gainer shake is currently accounting for 608 calories, 4.3 g fat, 87.4 g carbs, and 53.6 g protein.

[drooks10]

Well, I weighed in this morning and was 163.0 lbs, up a whopping 5 lbs since last week! Obviously I am happy to see the weight climbing and to have regained the weight I lost during week 2, but at this point I need to readjust my caloric intake to provide a slower and more sustained rate of growth. Over the past week my average macros have been:

Calories: 3063.14
Fat: 66.29
Carbs: 417.43
Protein: 195.71

These numbers are actually a little low for protein, as my weekend totals dropped significantly from the rest of the week. However, ~200 g of protein is about what I should be aiming for based on my current weight and 1.2 g protein/lb of bodyweight. Based on this though, I am planning on decreasing total calories to ~2700 - 2800 and lowering my carb intake. I think this will help decrease the amount of fat gain, even though my fat totals are relatively low. According to myfitnesspal.com, I should be aiming for 2710 calories and 373 g of carbs per day. To get closer to these numbers, I plan on limiting the amount of scoops of Real Gains (weight gainer) and maybe eliminating some of the milk from my diet, as per some of your suggestions. For example, my gainer shake is currently accounting for 608 calories, 4.3 g fat, 87.4 g carbs, and 53.6 g protein.

Definitely lower those carbs,man. I would blow up if I took in that many each day. Keep us updated on the change.

[Segansational]

Definitely lower those carbs,man. I would blow up if I took in that many each day. Keep us updated on the change.

Will definitely let you know how it goes. I actually really like keeping track of what I eat. I never did it before because I thought it'd be too much of a chore. It's actually enjoyable and quite informative. Now I know specifically what to try and adjust to reach my desired goals.

[fitlover]

WOW that's a lot of carbs! I would lower those a bit and up my fats if I were you.

[Segansational]

WOW that's a lot of carbs! I would lower those a bit and up my fats if I were you.

Haha, ok, ok! This seems to be the general consensus. What amount of fat should I be aiming for?

[apdunshiz]

Haha, ok, ok! This seems to be the general consensus. What amount of fat should I be aiming for?

dude I think 20% fat is always a good choice..i prefer that, personally.

[Segansational]

dude I think 20% fat is always a good choice..i prefer that, personally.

Just so I make sure I'm doing this right, 20% fat based on 3000 calories would come out to 66.6 g fat at 9 calories per gram of fat. Which is what I am currently averaging.

First, someone tell me if i'm doing that right. But second, for those of you who suggested raising my fat intake, what percentage would you recommend?

[apdunshiz]

Just so I make sure I'm doing this right, 20% fat based on 3000 calories would come out to 66.6 g fat at 9 calories per gram of fat. Which is what I am currently averaging.

First, someone tell me if i'm doing that right. But second, for those of you who suggested raising my fat intake, what percentage would you recommend?

yes, that is correct...I'd say 66g of fat at the minimum. Fat is good, as long as it's good fat..of course

[Segansational]

Well, I finally had a chance to dig into my bottle of Strawberry Glutacene! Today I took 1 scoop Creadyl pre-WO along with 4 tablets of NO-Beta and then mixed 2 scoops of Glutacene in 16 oz of water. Here is my workout and my review:

First off, when you open the bottle of Glutacene, the smell is great! It has a strawberry candy smell, so I was very excited to taste it. I mixed up 2 scoops of Glutacene in 16 oz of water which was a little strong. The underlying flavor was pretty good, I'd say it tasted more like a mixture of strawberry-watermelon jolly rancher candies. However, I think I need to add more water because there was some bitterness and a "bite" to it. Next time I will add the 2 scoops in 20 oz of water to see if that lessens that sensation.

1/26/10 - Chest and Tri's

Cardio warm up: treadmill, level 2.0, 2 mins.; level 6.0, 11 mins.; level 2.0, 2 mins. - total = 15 mins.

Giant Sets:
- DB Bench Press: 20 lbs - 15; 50 lbs - 10,10,7
- DB Flyes: 20 lbs - 10,10,10

- Incline DB Press: 35 lbs - 10,7, 25 lbs - 10
- Decline DB Press: 35 lbs - 7,3, with a pause and then another 5, 25 lbs - 8

- Straight bar pressdowns: 100 lbs - 10,10,7,2
- Rope pressdowns: 60 lbs - 10, 50 lbs - 7, 40 lbs - 7

- Single Arm Reverse Grip Pressdowns: 10 lbs - 10,10,10

NOTES: This was a tough workout. My energy level was pretty good, but the weights still seemed tough. The DB Press/DB Press superset probably wasn't the best idea either, as it was a little rough on my shoulders. So I think I will stick to a more compound movement (DB Press) paired with an isolation (DB Flyes).

[Segansational]

Wow, well I'm starting to see some people's final transformation pictures and I've got to say I'm quite impressed! I think I need to work harder though now to compete!

So I know I may have mentioned this before, but I really like keeping a food journal. It really does help me understand where most of my calories are coming from during the day. I've been trying to keep my calories below 3000 this week and reduce my carbs as well. So far so good, but I still think I need to make some additional cuts. I think that by reducing the gainer even more, I will be able to hit my macros a bit better. I just started taking ON's Nitrocore as well pre-bed to replace the gainer. This will help me eliminate a lot of my carbs before bed so I don't store them as fat and will help keep the majority of my carb intake during the first half of my day. The taste however leaves something to be desired... kind of tastes how cardboard smells. :(

[Segansational]

So I've clearly been lacking on my updates, so I owe you guys several things. I have a lot to post, but I'll likely have to break it up into a few messages. I have Friday's workout, today's workout, another Glutacene review, I'm taking 4 week pictures which I will be posting here, and finally I will also have a weigh in tomorrow! Whew. Without further ado,

1/29/10 - Legs and Shoulders

Squats: 45 lbs - 15; 200 lbs - 10,10,10 (New PR!)
Lying Leg Curls: 85 lbs - 10,10,9!
Standing Calf Raises: 90 lbs - 10,10,10
DB Shoulder Press: 40 lbs - 10,10,10
Smith Machine BB Shrugs to the front: 90 lbs - 15; 140 lbs - 10,10,10
Smith Machine BB Shrugs to the back: 90 lbs - 10,10,10
Abs: leg lifts - 25,15,12

NOTES: Well, I decided to go for 200 lbs on my squat and I succeeded! This is huge for me. It certainly wasn't easy, but I managed to get through it and that's all that I can ask for at this point. Having that much weight on my shoulders was a strange feeling... Leg strength is definitely increasing on the Creadyl/NO-Beta stack though. I also decided that I was neglecting my traps and needed to hit them hard, so I did barbell shrugs. My neck is still sore as I'm typing this 3 days later...

Glutacene Experience #2

In trying to take Paul's advice, I added more water to my mix of 2 scoops of Glutacene. I started off mixing it in about 20 oz of water when I got to the gym and sipped it a little bit. Then after drinking a little bit down, I added even more water on top of that. The dilution effect did help the bitterness, although the "foam" at the top still has a bite. I'm currently following this protocol for stacking all 3 products:

1 scoop Creadyl 20 mins. pre-WO in 16 oz of water
4 tablets of NO-Beta taken with my first sips of Creadyl
2 scoops of Glutacene intra-WO, mixed in 20 - 25 oz of water at the gym

More information to come soon!

[XX400EX]

Good to see another from PA enjoying double t products.

[Segansational]

Good to see another from PA enjoying double t products.

Yeah buddy! Where in PA are you from? Have you entered the contest?

[Segansational]

Here's my workout from Sunday and another Glutacene review...

1/31/10 - Back and Biceps

Cardio warm up: treadmill, level 2.0, 2 mins, level 6.0, 13 mins., level 2.0, 2 mins. = 17 mins.

Giant Sets:
- Single Arm DB Rows: 60 lbs - 10,10,10
- BB Curls: 50 lbs - 10,10,10

- Seated Cable Rows: 120 lbs - 10,10,10
- DB Hammer Curls: 15 lbs - 10,10,10

- Wide Grip Lat Pulldowns: 105 lbs - 10,10,10
- Single Arm Cable Curls: 10 lbs - 10,10,10

NOTES: I definitely am impressed with how Double T's products are helping me with my workouts. If you notice, I have upped the level of my treadmill running to 6.0 and have increased my total time as well. This is after a hard leg workout where I reached a new PR. So to be able to work my legs this well during cardio was big.

Glutacene Review #3

So today I tried something new. I mixed 2 scoops of Glutacene in about 25 oz of water before leaving my house for the gym. This way it was already mixed up and got to sit for about 15 mins. before I started sipping on it. This allowed the amino acids to dissolve better and leave no bitter foam. The taste today was excellent. From now on, this is how I will be using Glutacene. So again, mix it up before you get to the gym and let it sit for a bit.

More to follow...

[Segansational]

Well, here they are... my progress after 4 weeks. Please critique (but be nice ;) )

http://i278.photobucket.com/albums/kk94/segansational/CIMG2247.jpg

http://i278.photobucket.com/albums/kk94/segansational/CIMG2245.jpg

And this time, I made sure to take a close up photo of the date on the newspaper and I will be SAVING it! I'll probably throw these pictures up on my bodyspace as well, so everyone can compare the old photos with these side by side. Sadly, I am not tech savvy enough to do that here. Haha.

[fitlover]

I think you look great :D Your waist has gotten smaller, and your arms and traps are looking good - keep at it!

I would suggest, though, to save your cardio until it's separate from your weight training, to prevent muscle breakdown.

[Segansational]

I think you look great :D Your waist has gotten smaller, and your arms and traps are looking good - keep at it!

I would suggest, though, to save your cardio until it's separate from your weight training, to prevent muscle breakdown.

Thanks! I never think I look good in my photos, but oh well. I think I've put on a little size, but I definitely need to slim down my waist. I have to decide soon whether or not to keep bulking through the end of this contest or trim down (since I'm getting a bottle of ketocuts!) to be competitive.

[strength777]

you've got a good natural, healthy physique. Looks like your starting to get some good definition in your upper body

[drooks10]

You look good, bro. I think that your traps look nice, and your upper-body is growing. How are the wheels?

What are you in the challenge for? Fat-loss or Most-Muscle? If you are in the fat-loss, then I would definitely get off the bulking phase...

[Segansational]

you've got a good natural, healthy physique. Looks like your starting to get some good definition in your upper body


You look good, bro. I think that your traps look nice, and your upper-body is growing. How are the wheels?

What are you in the challenge for? Fat-loss or Most-Muscle? If you are in the fat-loss, then I would definitely get off the bulking phase...

Thanks for the compliments fellas.

Strength, glad to have you here!

Drooks, I'll try to get a leg shot up. My calves I know are lacking, but my quads I think are half decent. I have the least strength in my hams though. If you have any good tips for bringing those up, let me know. I'm going for muscle gain, but I don't want to look too soft.

[Segansational]

Nutrition Update - Week of 1/25/10

Calories: 2845.00
Carbs: 364.14
Fat: 68.14
Protein: 182.29

Weight: 162.5 lbs (-0.5 lbs)

So this week my numbers were right on the money for what I was aiming for. Fat is still a little low, but is at 20%. Protein could be a little higher. I'd like it closer to 200 g. However, my weight actually went down which has me slightly worried as I want to keep gaining. But again, it was only a fluctuation of 0.5 lbs, so I plan on sticking with these numbers for another week and then reevaluating.

[XX400EX]

Im in williamsport. Yes i did enter the contest for cutting but i messed up had myself under feed to long did a refeed now im back on track.

[Segansational]

Im in williamsport. Yes i did enter the contest for cutting but i messed up had myself under feed to long did a refeed now im back on track.

No worries, good luck with your transformation! Let me know if you do a log and I'll be sure to stop by.

[Segansational]

And we're finally caught up! This was Monday's workout.

2/1/10 - Chest and Tri's

Cardio warm up: bike, level 1, random, 18 mins.

Giant Sets:
- DB Bench Press: 25 lbs - 12; 50 lbs - 10,10,5, immediately into 45 lbs - 3
- DB Flyes: 25 lbs - 10,10,10

- Incline DB Press: 30 lbs - 10,10,10
- Cable Crossovers: 20 lbs - 10,10,10

Rope pressdowns: 60 lbs - 10,10,10
V-Bar pressdowns: 110 lbs - 10, 120 lbs - 10,9

NOTES: Because my workout schedule got thrown off last week, I ended up having to do two workouts on back to back days which I never do. I thought I'd have no energy to get through this considering I had just done back and biceps the day before, but to my surprise, I had good energy levels. I breezed through the cardio warm up (although I had to do low impact since I smacked my knee into something the other night) and I felt really strong on the triceps exercises after the chest exercises. So all in all, another good workout.

[Segansational]

2/3/10 - Legs and Shoulders

Squats: 45 lbs - 12; 205 lbs - 10,10,10 (PR)
Lying Leg Curls: 85 lbs - 10,10,10
Standing Calf Raises: 100 lbs - 10,10,10

Giant Sets:
- DB Lateral Raises: 12.5 lbs - 10,10,10
- DB Front Raises: 12.5 lbs - 10,10,10

DB Shrugs: 60 lbs - 10, 65 lbs - 10,10

Abs: Incline crunches - 28,15,12

NOTES: It's actually funny how each week I'm setting PR's. I've never experienced anything like this. I'm able to push myself harder each week and make progress. Today I didn't get to mix up my Glutacene before heading to the gym, so it was slightly foamy and clumpy, but with the extra water (20-25 oz) it still tasted ok even with the foam.

I also just bought a new protein for post-WO. I'm trying Sportpharma's Gain Max which looks like it's going to have a good blend of quick and slow digesting proteins, as well as a good blend of designer carbs. So I'll let you know how it works out for me.

[fitlover]

Nice squats! Do you go parallel or ATG?

[Segansational]

Nice squats! Do you go parallel or ATG?

Parallel. Honestly, I don't think my hip joint would allow me to bend beyond that comfortably, but aside from that, I've been told that going past parallel is bad for your knees.

[fitlover]

Parallel. Honestly, I don't think my hip joint would allow me to bend beyond that comfortably, but aside from that, I've been told that going past parallel is bad for your knees.

Nah, it's not bad for your knees, as long as you're pushing through your heels. :) Good job, still!

[jordansrt]

Parallel. Honestly, I don't think my hip joint would allow me to bend beyond that comfortably, but aside from that, I've been told that going past parallel is bad for your knees.

I believe it can be bad aswell, like fitlover said push on your heels and u will be fine

[Segansational]

Nah, it's not bad for your knees, as long as you're pushing through your heels. :) Good job, still!


I believe it can be bad aswell, like fitlover said push on your heels and u will be fine

Fit, you do ATG?

Jordan, which do you prefer?

[jordansrt]

Fit, you do ATG?

Jordan, which do you prefer?

I go as low as i can, it might not be always atg because i have a kneecap that likes to dislocate itself for no reason

[Segansational]

I go as low as i can, it might not be always atg because i have a kneecap that likes to dislocate itself for no reason

Ouch, that sounds pleasant. On a completely different subject though, I got the email from Paul about the 2nd gen sugar free Glutacene. Do you know if that is what I received? Or was that gen 1?

[jovinni]

Ouch, that sounds pleasant. On a completely different subject though, I got the email from Paul about the 2nd gen sugar free Glutacene. Do you know if that is what I received? Or was that gen 1?

I was wondering about that too, I wasn't sure if it was the same or not

[Segansational]

I was wondering about that too, I wasn't sure if it was the same or not

If they get the sugar out, that would make it effective on a strict cut. But more importantly, I'm wondering how the taste will differ. I hope though that they opt to not go with aspartame.

[Segansational]

Well, I'm snowed in today (21.1" and counting!) so what better to do than update my transformation log! :D Here's my workout from yesterday.

2/5/10 - Back and Biceps

Cardio warm up: treadmill, level 2.0, 2 mins, level 6.0, 12 mins., level 2.0, 2 mins. = 16 mins.

Giant Sets:
- Single Arm DB Rows: 60 lbs - 10,10,10
- BB Curls: 50 lbs - 10,10,7,4

- Seated Cable Rows: 120 lbs - 10,10,10
- DB Hammer Curls: 20 lbs - 10,10,10

- Wide Grip Lat Pulldowns: 120 lbs - 10,10,9
- Single Arm Cable Curls: 10 lbs - 10,10,10

NOTES: Moved up in weight on both the hammer curls and the lat pulldowns, although I had to somewhat throw the weight up on the hammers. I wish they made an intermediate step between 15 and 20 lbs. Took 4 NO-Beta pre-WO and 1 scoop Creadyl, followed by 2 scoops Glutacene mixed in 32 oz of water. This combo really helped me focus as I had a horrible day at work. 32 oz of water made the Glutacene flavor a little dilute, so I think between 25 - 30 oz is probably optimal for me.

Another note, today I upped my off day NO-Beta dose to 4 tablets first thing in the morning on an empty stomach. Wow, did I feel the tingles! Haha, haven't experienced that in a long time. My ears, nose, knuckles and knees were on fire. My knuckles turned slightly red too. That's the first time that I've felt tingling in the latter two areas.

I also picked up some Orange Cream Creadyl! I am itching to try it, although I'm not finished with my Lemon-Lime yet. But, I may just have to dip into the orange anyways.

[Segansational]

Well, it's almost game time! I'll be rooting for the Saints. I've eaten pretty well all day in preparation for the food that will be at the party we're going too. I know they'll have wings and chili there, so at least I'll be getting a good amount of protein. Just need to stay away from the chips and dip! Wish me luck!

[Segansational]

Weighed in this morning at 165.0 lbs (+2.5 lbs). This is a rather nice increase in weight at this point. Although I ate pretty similar this week compared with last week, I gained rather than losing. I think that last week since it was a large decrease in calories, my body was still adjusting. This is probably where I need to be. Here was my nutritional breakdown:

Calories: 2873.71
Carbs: 341.43
Fat: 77.00
Protein: 179.86

My fat increased and my protein decreased a bit. I will focus this week on getting the protein closer to 200 g. I'm pretty happy with how my upper body is progressing and the strength in my lower body, but I'm a little concerned with my midsection. I was told my stomach looks slightly bloated from all the liquids I'm ingesting. But I'm still toying around with the idea of trying to cut down somewhat since I should be receiving Ketocuts soon.

[drooks10]

I'd still cut those carbs if you are looking to bring in your midsection. Keep drinking that water, bro!

[Segansational]

I'd still cut those carbs if you are looking to bring in your midsection. Keep drinking that water, bro!

You're probably right. Although I don't think carbs are the great evil everyone thinks they are. What percentage of my diet should be carbs? I saw that your diet is essentially no carbs.

[Segansational]

2/8/10 - Chest and Tri's

Cardio warm up: treadmill, level 2.0, 2 mins.; level 6.0, 12 mins.; level 2.0, 2 mins, total = 16 mins.

Giant Sets:
- DB Bench Press: 20 lbs - 12; 50 lbs - 10,10,10
- DB Flyes: 20 lbs - 10,10,10

- Decline DB Press: 40 lbs - 10,10,8
- Cable Crossovers: 20 lbs - 10,10,10

- Rope pressdowns: 60 lbs - 10,10,10
- V-Bar pressdowns: 110 lbs - 10,6 immediately into 100 lbs - 4,3 immediately into 90 lbs - 3

Reverse Grip Single Arm Pressdowns: 20 lbs - 9; 10 lbs - 10,10

NOTES: Took 1 scoop Creadyl and 4 NO-Beta before heading to the gym. Mixed up 2 scoops of Glutacene in 26 oz water before leaving as well. Sadly, I am down to my last serving... Good workout today, although I felt my cardio was lacking. Felt a little out of breath, so I didn't end up going quite as long. I hit all 10 reps on the last set of DB presses though! I'm hoping after another week I'll be able to move up in weight and try to start to get back to where I used to be before my injury. I've also switched to using decline DB presses instead of incline. I just read an article that mentioned that you utilize the same amount of upper pec fibers by doing incline or decline presses, and that decline also will recruit lower pec fibers (obviously), while inclines wont. Also, this should be easier on the shoulders. So good points all around!

[Bis]

2/8/10 - Chest and Tri's

Cardio warm up: treadmill, level 2.0, 2 mins.; level 6.0, 12 mins.; level 2.0, 2 mins, total = 16 mins.

Giant Sets:
- DB Bench Press: 20 lbs - 12; 50 lbs - 10,10,10
- DB Flyes: 20 lbs - 10,10,10

- Decline DB Press: 40 lbs - 10,10,8
- Cable Crossovers: 20 lbs - 10,10,10

- Rope pressdowns: 60 lbs - 10,10,10
- V-Bar pressdowns: 110 lbs - 10,6 immediately into 100 lbs - 4,3 immediately into 90 lbs - 3

Reverse Grip Single Arm Pressdowns: 20 lbs - 9; 10 lbs - 10,10

NOTES: Took 1 scoop Creadyl and 4 NO-Beta before heading to the gym. Mixed up 2 scoops of Glutacene in 26 oz water before leaving as well. Sadly, I am down to my last serving... Good workout today, although I felt my cardio was lacking. Felt a little out of breath, so I didn't end up going quite as long. I hit all 10 reps on the last set of DB presses though! I'm hoping after another week I'll be able to move up in weight and try to start to get back to where I used to be before my injury. I've also switched to using decline DB presses instead of incline. I just read an article that mentioned that you utilize the same amount of upper pec fibers by doing incline or decline presses, and that decline also will recruit lower pec fibers (obviously), while inclines wont. Also, this should be easier on the shoulders. So good points all around!

Good job. Keep at it. For the longest time, I was only squatting parallel, but recently incorporated Kevin Levrone's squatting technique for 4 weeks now - that is going past the parallel point and have never been so sore & and I actually gained MORE strength squatting now (315 now for 8 reps).

I've been taking Vitargo post workout for recovery then meal afterwards - my strength has gone up dramatically.

[Segansational]

Good job. Keep at it. For the longest time, I was only squatting parallel, but recently incorporated Kevin Levrone's squatting technique for 4 weeks now - that is going past the parallel point and have never been so sore & and I actually gained MORE strength squatting now (315 now for 8 reps).

I've been taking Vitargo post workout for recovery then meal afterwards - my strength has gone up dramatically.

Welcome Bis! I may look into that technique then. Send me a link if you've got it.

Interesting about the Vitargo. I've only used other forms of waxy maize, although there has been lots of debate recently on whether the "generic" wms is the same as that in Vitargo.

[Bis]

It's really individualistic like any other supplement is for everyone out there. WMS did absolutely nothing for me (I trialed it for 4 months). Complete waste of my money, but now I know. I then tried isopure + Vitargo for PWO (2 months now) and have had strength gains consistently, but I'm leveling out now, so I might stop in the next 4 weeks on this. There are always going to be debates unless you try it yourself. What works for one person may not workout for another. The next experiment I'm going to try is following the musclenow program (after I return from the Arnold) - it's supposed to be a supplement free regimen. Seems legit and wrestler John Walters of the TWF followed it to the T and worked miracles for him.

Keep up the good work and stay consistent!

[fitlover]

Fit, you do ATG?

Jordan, which do you prefer?

I do both! ATG on some days, Olympic on others :) Both work well, depending on what area you're focusing on most.

[Segansational]

I do both! ATG on some days, Olympic on others :) Both work well, depending on what area you're focusing on most.

Well, I definitely feel that the squats I'm performing are targeting my quads the most. I'll have to try out ATG squats at some point, just to see how it compares. I've also seen people do front squats as well, although the balance of the bar is a little challenging for me.

Again I am completely snowed in.... blizzard of the century! That means I'm going to have to work out from home. I have some limited equipment here, basic barbell/dumbbell set totaling 100 lbs, and a flat bench. So I may have to improvise. Today I took 4 NO-Beta tablets first thing in the morning on an empty stomach. This is my usual daily dose. But today I will be seeing what an additional half dose (2 tablets) pre-WO on top of this does for me. :eek: It has been about 5 or 6 hours since my first dose. I'll also be taking my usual pre-WO Creadyl and intra-WO Glutacene.

[Segansational]

Just because there's a blizzard going on outside doesn't mean I can skip the weights! I took 2 tablets of NO-Beta with 1 scoop Creadyl pre-WO and my last serving of Glutacene (1 scoop) intra-WO. I was sad to see it go... For starters, here's what I'm working with at home.

http://i278.photobucket.com/albums/kk94/segansational/CIMG2257.jpghttp://i278.photobucket.com/albums/kk94/segansational/CIMG2262.jpg

Normally I would be doing shoulders and legs, but due to my lack of equipment and space, I was only able to workout my shoulders. However, I was able to focus and perform more exercises since I was only doing one muscle group.

2/10/10 - Shoulders

DB Lateral Raises: +15 lbs - 10,10,10
DB Front Raises: +15 lbs - 10,10,10
Bent Over DB Laterals: +10 lbs - 10,10,10
Upright Rows: +40 lbs - 10,10,10
Crunches - 20,20,20
Lower Ab Crunches - 15,13,13

http://i278.photobucket.com/albums/kk94/segansational/CIMG2259.jpg

[Bis]

Well, I definitely feel that the squats I'm performing are targeting my quads the most. I'll have to try out ATG squats at some point, just to see how it compares. I've also seen people do front squats as well, although the balance of the bar is a little challenging for me.

Again I am completely snowed in.... blizzard of the century! That means I'm going to have to work out from home. I have some limited equipment here, basic barbell/dumbbell set totaling 100 lbs, and a flat bench. So I may have to improvise. Today I took 4 NO-Beta tablets first thing in the morning on an empty stomach. This is my usual daily dose. But today I will be seeing what an additional half dose (2 tablets) pre-WO on top of this does for me. :eek: It has been about 5 or 6 hours since my first dose. I'll also be taking my usual pre-WO Creadyl and intra-WO Glutacene.

Whats your typical diet like?

[Shr3k]

subbed

[Segansational]

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Thanks, glad to have you following! Looks like you're starting the challenge too! Good luck and let me know if you do a log.

[Segansational]

Whats your typical diet like?

Check out posts #40 and 65, they have some sample days up. But that was when I was getting probably closer to 3000-3400 calories. I've since paired it down to 2700 cals per day. My main school of thought at the moment is high protein, low fat, complex carbs/whole grains. Although this is still a work in progress as well.

[Segansational]

2/12/10 - Legs

Leg Press: 90 lbs - 12; 230 lbs - 10, 240 lbs - 10, 250 lbs - 10, 260 lbs - 10
Lying Leg Curls: 85 lbs - 10,10,9
Standing Calf Raises: 100 lbs - 12,12,12
Incline Crunches: 23,14,11

NOTES: For today's workout I only did legs and abs, but I had a good, quick workout. Both the squat rack and the smith machine were in use, so I had to do leg press instead of squats. I had been planning on trying out ATG squats... next time I guess. I've always found it interesting that I can leg press a lot more than I squat, and that my quads are so much stronger than my hamstrings. Leg press though felt great. I probably could have gone up in weight even more had I tried. Calf raises I will also up next time. I no longer have any more Glutacene, so I'm back to using Xtend intra-WO with Creadyl and NO-Beta pre-WO.

[Segansational]

Six weeks down, 4 left to go! I weighed in this morning at 164.0 lbs, down 1 pound from last week, so I think I will have to once again adjust my diet. I was debating whether or not to start cutting down since I just received my bottle of Ketocuts, but I decided since I am going for the mass gained category, I should just keep bulking even if it's slightly at the expense of fat gain. Here's what this week's nutritional breakdown looked like:

Calories: 2791.14
Carbs: 342.29
Fat: 72.29
Protein: 179.00

I was about 1000 calories down from last week and I think that's why I didn't see any weight gain. Carbs were essentially the same, fat was down somewhat and the protein was identical. My goals for this week are to up the calories to about 2850 and decrease the carbs. I will also aim to up the protein closer to 200 g.

Here is my workout from today:

2/15/10 - Back and Biceps

Cardio warm up: treadmill, level 2.0, 2 mins, level 6.0, 12 mins., level 2.0, 2 mins. = 16 mins.

Giant Sets:
- Single Arm DB Rows: 60 lbs - 10,10,10
- BB Curls: 50 lbs - 10,10,10

- Seated Cable Rows: 120 lbs - 10,10,10
- DB Hammer Curls: 20 lbs - 10,10,10

- Wide Grip Lat Pulldowns: 120 lbs - 10,10,10
- Single Arm Cable Curls: 10 lbs - 10,10,10

NOTES: Prior to this workout, I was exhausted. I almost didn't go to the gym, but luckily my girlfriend made me. I definitely owe her one. I took 4 NO-Beta and 1 scoop Creadyl pre-WO and 4 scoops Xtend intra-WO. Cardio was really tough as my energy level hadn't kicked in yet, but once I hit the weights, I attacked it with fury. This turned out to be one of my best workouts yet. I felt I really isolated my lats and as usual, this workout combo really pumped my biceps. I should also note that I think my workout t-shirt felt tighter on my upper body, so I think I'm making some real progress.

[fitlover]

That's awesome, man! I can never do cardio before weights though...I always get lazy after cardio!

I would decrease the carbs a bit, yeah. But remember, your weight can fluctuate anywhere from 2-3 lbs. in the space of a few days depending on a lot of factors.

[Segansational]

That's awesome, man! I can never do cardio before weights though...I always get lazy after cardio!

I would decrease the carbs a bit, yeah. But remember, your weight can fluctuate anywhere from 2-3 lbs. in the space of a few days depending on a lot of factors.

Yeah, I was definitely huffing and puffing and sweating up a storm after the cardio. But it makes me feel like I'm really working. I wish I could feel that good after a chest workout. I definitely plan on decreasing the carbs, but I almost don't know what to substitute to fill out the calories. I think I'm going to struggle to get enough today... I may try upping all my protein shakes to 2 scoops.

[drooks10]

Glad your girlfriend made you go! Go buy her some diamonds. Haha. Great workout and I know that you are really happy with the results! What flavor Xtend do you have? I really love all the flavors! They are having a great sale for it at another site, so PM me if interested.

[Segansational]

Glad your girlfriend made you go! Go buy her some diamonds. Haha. Great workout and I know that you are really happy with the results! What flavor Xtend do you have? I really love all the flavors! They are having a great sale for it at another site, so PM me if interested.

Haha, I'll be sure to tell her you said so. I currently have blue grape xtend. I've tried most of the flavors though and I think watermelon and apple are two of my favorites. I've been on a grape kick lately, but I do hate having a blue tongue afterwards.

[Segansational]

2/19/10 - Chest and Tri's

Giant Sets:
- DB Bench Press: 25 lbs - 12; 50 lbs - 10,10,9
- DB Flyes: 25 lbs - 10,10,10

- Decline DB Press: 35 lbs - 10,10,10
- DB Pullovers: 35 lbs - 10,10,10

Rope pressdowns: 40 lbs - 10,10,10
V-Bar pressdowns: 100 lbs - 10,10,10
Dips: 10,8,7

NOTES: Sorry to not have given any updates lately. This was a bad week for me. I was extremely exhausted physically the whole week. Not really sure why, but I think I may have just been a little burned out from working so hard in the gym and at work. I find that about half way through a 10 week program I tend to just lose some focus and motivation, just because it ends up being a little monotonous. Maybe if I change up how I'm working out that will help revitalize me. On the upside, I feel like I really isolated my triceps and I incorporated DB pullovers (owe that to Fitnessman). I'll be doing another workout on Sunday so I still get 3 workouts in this week.

[Segansational]

I'm going to switch things up a bit and give my thoughts about today and this week first and then post my workout. This week has been very testing. To add injury to insult, the past few days my right knee has been giving me problems. It feels very tight and any time I try to bend it past parallel, it gets sore. I have no idea what happened to it, as I haven't worked legs since the 12th, but that's how it stands. Needless to say, I was supposed to work legs and shoulders today, but opted to give it a rest and just did shoulders.

So here's the workout:

2/21/10 - Shoulders

DB Lateral Raises: +15 lbs - 10,10,10
DB Front Raises: +15 lbs - 10,10,10
Bent Over DB Laterals: +15 lbs - 10,10,10
Upright Rows: +40 lbs - 10,10,10
Behind the Back Barbell Shrugs: +40 lbs - 10; +75 lbs - 10,10,10
Abs: crunches - 20,20,20

Additional Notes: Since this was a workout at home, the + sign is because I don't actually know how much my barbell and DB handles weigh. I'm guessing the barbell is about 15 lbs since the set is supposed to go to 100 lbs and at +75 lbs I was maxed out. DB handles are probably about 5 lbs a piece, but I'm not sure.

I hate to have an injury going into the last few weeks of the contest. Hopefully by next week I'll be back to normal and able to work legs again. Keep your fingers crossed.

[Segansational]

Today I weighed in at 165.5 lbs (+1.5 lbs) and am pleased by this rate of increase over this past week. I think I've finally found the right macros for gaining. I should say though I did go off my diet on Saturday, as I went out to celebrate my girlfriend's birthday. So the numbers for my macros this week are minus Saturday's food intake, as I couldn't really calculate it (we had tapas).

Calories: 2797.17
Carbs: 339.17
Fat: 70.67
Protein: 201.83

This is actually mainly an increase in protein, whereas the rest of my macros were pretty similar to last week.

And now here's today's workout:

2/22/10 - Back and Bi's

Barbell Rows: 100 lbs - 10,10,10,
Underhand Grip Barbell Rows: 100 lbs - 10,10,10
Single Arm DB Rows: +50 lbs - 10,10,10
Barbell Curls: +40 lbs - 10,10,10
DB Hammer Curls: +20 lbs - 10,10,10
DB Curls: +20 lbs - 10,10,8
Abs: Crunches: 20,20,20

NOTES: I decided to up my NO-Beta dosage to 5 tablets pre-WO since I felt that I was getting too used to my usual 4 tablets. I'm still sticking with 1 scoop of Creadyl pre-WO though. Since I worked out from home, some of my weights have a + in front of the number since I don't know how much some of the bars weigh. This was actually a pretty good workout considering I don't usually like working out from home as much as at the gym. Tomorrow I will be getting my body fat tested which should help me figure out where I'm at and how far I have left to go to reach my goals.

[Sein]

Wow, great job with the gains! You can definitely see progress in the pics as well. Keep up the hard work!

[Segansational]

Wow, great job with the gains! You can definitely see progress in the pics as well. Keep up the hard work!

Thanks man, I see you've entered the contest as well. Good luck with your transformation!

[Segansational]

Yesterday I met with a personal trainer for the first time ever. I know, you're probably wondering how could I have gone this long without seeking advice. Honestly, I've never thought I needed it. But in general I think I need to re-evaluate a lot of my current train of thought when it comes to bodybuilding, eating, lifting, etc. It was actually interesting talking to this guy, because he competes in shows as well. So I was able to get a little bit of insight into what it would be like to step on stage. Most importantly, we talked about diet and tested my bodyfat....

For starters, he thought my diet numbers looked pretty good, maybe a little high on calories overall, but other than that, not too bad for bulking. He told me that he thought I have a pretty good base to start from physically, so that was good to hear. And then came the dreaded caliper test. I've only ever had bodyfat percentage tested by electrical impedence, which I know is the least accurate. The good news, he thought that it wouldn't be nearly as bad as I was surmising. The bad news, I am currently at 21.8% bodyfat. Ugh. Nothing was more eye opening than hearing those numbers. I clearly need to shift some focus to attacking this problem. He actually told me that he doesn't think it'll take too much to get me down to where I want to be, but I'm somewhat skeptical.

My current plan is this. I am still going to keep bulking, but it needs to be at a much slower pace. So I will once again look to change my diet. Cutting the carbs is a must. I will aim to be under 300 g, probably closer to 275 g. Second, I think I will have to up my cardio to more than just a warm up. Although this is counter to my bulking, I think it must be done. I would like to at least drop into the teens. I don't know how much of this I will be able to accomplish by the end of this challenge since I have less than 3 weeks left, but we will see. I will probably get my bodyfat tested again before the end of this challenge, so I'll be able to let everyone know how my progress is coming along. Stay tuned.

[The_10_2s]

Yesterday I met with a personal trainer for the first time ever. I know, you're probably wondering how could I have gone this long without seeking advice. Honestly, I've never thought I needed it. But in general I think I need to re-evaluate a lot of my current train of thought when it comes to bodybuilding, eating, lifting, etc. It was actually interesting talking to this guy, because he competes in shows as well. So I was able to get a little bit of insight into what it would be like to step on stage. Most importantly, we talked about diet and tested my bodyfat....

For starters, he thought my diet numbers looked pretty good, maybe a little high on calories overall, but other than that, not too bad for bulking. He told me that he thought I have a pretty good base to start from physically, so that was good to hear. And then came the dreaded caliper test. I've only ever had bodyfat percentage tested by electrical impedence, which I know is the least accurate. The good news, he thought that it wouldn't be nearly as bad as I was surmising. The bad news, I am currently at 21.8% bodyfat. Ugh. Nothing was more eye opening than hearing those numbers. I clearly need to shift some focus to attacking this problem. He actually told me that he doesn't think it'll take too much to get me down to where I want to be, but I'm somewhat skeptical.

My current plan is this. I am still going to keep bulking, but it needs to be at a much slower pace. So I will once again look to change my diet. Cutting the carbs is a must. I will aim to be under 300 g, probably closer to 275 g. Second, I think I will have to up my cardio to more than just a warm up. Although this is counter to my bulking, I think it must be done. I would like to at least drop into the teens. I don't know how much of this I will be able to accomplish by the end of this challenge since I have less than 3 weeks left, but we will see. I will probably get my bodyfat tested again before the end of this challenge, so I'll be able to let everyone know how my progress is coming along. Stay tuned.

I know how you feel bro I had a bod pod test done and when they told me i was 30.9% BF i about died... I ate WAY too much for my bulk... i gained 35 pounds but it was way too much fat.

I changed up my diet this last week too. If you are focused you can make good progress last few weeks, you've done some great work so far. Keep it up bro!

[Segansational]

I know how you feel bro I had a bod pod test done and when they told me i was 30.9% BF i about died... I ate WAY too much for my bulk... i gained 35 pounds but it was way too much fat.

I changed up my diet this last week too. If you are focused you can make good progress last few weeks, you've done some great work so far. Keep it up bro!

Thanks. Yeah, I definitely think I've made some good progress, but that was kind of a shock. But we'll see what I can do in these next few weeks. Did I see you restarted the challenge?

[The_10_2s]

Thanks. Yeah, I definitely think I've made some good progress, but that was kind of a shock. But we'll see what I can do in these next few weeks. Did I see you restarted the challenge?

Yeah I restarted 1/31/10. I had several things happen to me all at once and lost about 2 weeks in the gym between that and the Bod Pod results i felt i should.

[droopy122]

Yeah I restarted 1/31/10. I had several things happen to me all at once and lost about 2 weeks in the gym between that and the Bod Pod results i felt i should.


I would love to get a bod pod reading done. I think they have one at ASU.

[Segansational]

See what I did there?

Anyways, here's two workout updates.

2/24/10 - Chest and Tri's

Cardio warm up: bike, level 1, 20 mins.

Giant Sets:
- DB Bench Press: 25 lbs - 12; 50 lbs - 10,10,9
- DB Flyes: 25 lbs - 10,10,10

- DB Pullovers: 35 lbs - 10,10,10
- Decline DB Press: 35 lbs - 10,10,10

Rope pressdowns: 40 lbs - 12, 60 lbs - 10,10,9
Dips: 9,9,7
Cambered bar pressdowns: 100 lbs - 10,8,8

NOTES: I had to ease back into the cardio because I wasn't sure how my knee was going to hold up. Seemed ok though, no problems. So I was hoping that wouldn't set back my upcoming leg workout. DB Pullovers, although I like the exercise, I must be doing something wrong. My shoulders don't feel quite right doing it since the last time I did a routine with them. I don't know if they've just deteriorated more or what, but it feels tighter for sure.

2/24/10 - Legs and Shoulders

Squats: 45 lbs - 12, 210 lbs - 10,10,10 (PR)
Lying Leg Curls: 85 lbs - 10,10,9
Seated Calf Raises: 90 lbs - 10 (assisted), 70 lbs - 10,10 (unassisted)
DB Lateral Raises: 12.5 lbs - 10,10,10
DB Front Rasies: 12.5 lbs - 10,10,10

NOTES: Took 1 scoop Creadyl pre-WO and 5 NO-Beta. I was glad to have the Creadyl today, because it gave me a good energy boost which I needed. Also raised my spirits on the drive over. Legs went well. No problems with the knee and I even hit another PR on squats! However, after I finished my leg exercises, my head just didn't feel right. Coupled with that I was slightly light headed. I think this was just because I'm not used to overloading my system with heavy weights this often. I still managed to push through two shoulder exercises, but decided to cut my workout short. Most likely after this transformation challenge is over I will give my body a week or two of rest to recuperate.

[drooks10]

Nice workouts. Keep hittin' it hard, man!

[Segansational]

Today marks the end of 8 weeks of my transformation challenge. As I stated in one of my earlier posts, I've decided to alter my diet to try and tighten up a bit for my final photos. I'll be listing my macros below, but I should note that I didn't really end up making changes until the end of this past week.

For starters, I weighed in today at 162.5 lbs (-3.0 lbs). I'm not too happy about this, as I think it's primarily due to my failure to adjust my diet correctly. As you'll notice, my calories were below where they should've been as I found it hard to cut carbs and keep calories up. But here it is.

Calories: 2663.43
Carbs: 310.14
Fat: 54.14
Protein: 202.86

The calorie count here was low and the carbs were rather high, but if you look at my numbers from just the end of this week (Fri - Sun) when I really tried to change up my eating habits, it looks like this:

Calories: 2535.67
Carbs: 254.67
Fat: 62.33
Protein: 190.00

I think these numbers are actually pretty good overall, but I will just be working on keeping my calories up this week.

[euro_luzr]

I just finished my 8 weeks too! For me, I had to adjust my diet as well, I really want to tighten it up. Good to see that your knee is holding up ok. Good Luck and finish hard bro!

[Segansational]

I just finished my 8 weeks too! For me, I had to adjust my diet as well, I really want to tighten it up. Good to see that your knee is holding up ok. Good Luck and finish hard bro!

Thanks man. Diet has definitely been the variable factor for me in this contest as this is the first time I've counted what I've been eating. So it's definitely a learning process. Looks like you've got a leg up over the competition from your profile pic. Do you have 8 week progress pics up? I'll stop by your log to check it out.

[euro_luzr]

Thanks man. Diet has definitely been the variable factor for me in this contest as this is the first time I've counted what I've been eating. So it's definitely a learning process. Looks like you've got a leg up over the competition from your profile pic. Do you have 8 week progress pics up? I'll stop by your log to check it out.

I'm just doing what I can from reading so much information on this forum and Supersite and utilizing it to my needs from a trial and error standpoint. I've never competed before nor prepped for a contest/challenge and can definitely learn from this experience(s)....

...and yup, progress pics are up in my thread and bodyspace. Good Luck bro!

[Segansational]

I'm just doing what I can from reading so much information on this forum and Supersite and utilizing it to my needs from a trial and error standpoint. I've never competed before nor prepped for a contest/challenge and can definitely learn from this experience(s)....

...and yup, progress pics are up in my thread and bodyspace. Good Luck bro!

Looks good man. Just subbed your log. I took 8 week progress pics last night so I should have them posted up later this evening.

[Segansational]

Well, here they are... with only 2 weeks left, this is what I'm working with!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/03/211178/progresspic/1o3ZvJLPpzmRLOYztHhH5F638zXZh936.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/03/211178/progresspic/1xWZ1kii3LnefSYm04wjY5J3AmDcxW0224.jpeg

[Segansational]

Just wondering if people have any suggestions for what types of foods I can incorporate into my diet to replace my calories while cutting out carbs. I've been finding it hard to get enough quality calories in lately and have been having to back load my calories in my last meal of the day. For example, my last meal tonight is a protein shake consisting of 2 scoops ProNOS, 1 scoop Gain Max, 2 tbsp peanut butter, 1/2 cup oats and 8 oz of skim milk. Already throughout the day I drink another protein shake that is 2 scoops of whey plus skim milk, so I'm looking for some whole food alternatives.

[Discov3ry]

You got a great progress so far. This is my first time doing something like that as well, and I know how frustrating it is to find the right answers.

I came across and read some of the Scivation Books (http://www.scivationbooks.com/ectomorphs.htm). They outlined everything very precisely and in a very simple non scientific way, especially their diet plans are outstanding. Check them out for some answers to your questions, I recommend the The Lean Mass Diet one. After I'm done with DoubleT challenge, I'm switching to their program outlined in that book.

Good luck.

[Simpy]

Just wondering if people have any suggestions for what types of foods I can incorporate into my diet to replace my calories while cutting out carbs. I've been finding it hard to get enough quality calories in lately and have been having to back load my calories in my last meal of the day. For example, my last meal tonight is a protein shake consisting of 2 scoops ProNOS, 1 scoop Gain Max, 2 tbsp peanut butter, 1/2 cup oats and 8 oz of skim milk. Already throughout the day I drink another protein shake that is 2 scoops of whey plus skim milk, so I'm looking for some whole food alternatives.

What macros are you trying to hit? The easiest way to get calories is through added fat, but that may not work given your plan.

[Segansational]

You got a great progress so far. This is my first time doing something like that as well, and I know how frustrating it is to find the right answers.

I came across and read some of the Scivation Books (http://www.scivationbooks.com/ectomorphs.htm). They outlined everything very precisely and in a very simple non scientific way, especially their diet plans are outstanding. Check them out for some answers to your questions, I recommend the The Lean Mass Diet one. After I'm done with DoubleT challenge, I'm switching to their program outlined in that book.

Good luck.

thanks, I'll definitely have to check out the lean mass diet. I have scivation's book "game over" which has their showtime cut diet, but I'm still looking to gain after this comp. How's your transformation coming along?

[Segansational]

What macros are you trying to hit? The easiest way to get calories is through added fat, but that may not work given your plan.

Well, I was aiming for 2800 calories, but since I've switched to reducing my carb intake I think 2700 is a more achievable goal: enough to still gain while limiting fat gain. You can check out some of my previous posts about what my macros have been. I guess when you decrease carbs, you have to up protein and/or fat to replace it.

[Discov3ry]

thanks, I'll definitely have to check out the lean mass diet. I have scivation's book "game over" which has their showtime cut diet, but I'm still looking to gain after this comp. How's your transformation coming along?


After this challenge is over, I will get into 'lean mass diet' program and probably start a new journal again.

My transformation so far has been a mixed basket. I've learned a lot about what my body can and cannot do, I see progress but I'm not completely satisfied with it (but aren't we all?), I made mistakes and I learned how to actually recognize and eliminate them. I may not come even close to be considered for wining anything, but I'm very glad I'm in it. It sparked a new level of fitness interest in me, which I now want to peruse and expand.

[jovinni]

My transformation so far has been a mixed basket. I've learned a lot about what my body can and cannot do, I see progress but I'm not completely satisfied with it (but aren't we all?), I made mistakes and I learned how to actually recognize and eliminate them. I may not come even close to be considered for wining anything, but I'm very glad I'm in it. It sparked a new level of fitness interest in me, which I now want to peruse and expand.


I could not have said this any better

[Segansational]

I could not have said this any better

Agreed. This challenge definitely has taught me a lot and although I'd like to place, at least I'll be able to take this knowledge with me for the future.

[droopy122]

Yep knowledge is power. Even though some may have gotten drastic results with the supps, we all need to remember that our bodies are different. Just because one style of training or eating works for one doesn't mean it will work for another. We must learn through trial and error. And if I dont place in the contest, I know that I am on the correct path to achieving my ultimate goal: BECOMING A RIPPED @SS MF'ER! Hehehe. I had to throw that one in there ;)

[Segansational]

Yep knowledge is power. Even though some may have gotten drastic results with the supps, we all need to remember that our bodies are different. Just because one style of training or eating works for one doesn't mean it will work for another. We must learn through trial and error. And if I dont place in the contest, I know that I am on the correct path to achieving my ultimate goal: BECOMING A RIPPED @SS MF'ER! Hehehe. I had to throw that one in there ;)

You look like you've made some great progress, keep it up!

[droopy122]

You look like you've made some great progress, keep it up!

Thanks Seg!!!

[Segansational]

3/5/10 - Chest and Tri's

Cardio: Treadmill, level 2.0, 2 mins.; level 6.0, 16 mins.; level 2.0, 2 mins. - Total = 20 mins.

Giant Sets:
- DB Bench Press: 25 lbs - 12; 50 lbs - 10,10,5,4
- DB Flyes: 25 lbs - 10,10,6,6

- Decline DB Press: 35 lbs - 10,10,8
- Straight Arm Machine Flyes: 60 lbs - 10,10,8

Rope pressdowns: 40 lbs - 12, 60 lbs - 10,10,10
V-bar pressdowns: 110 lbs - 10,10,10
Single Arm Reverse Grip Pressdowns: 10 lbs - 10; 20 lbs - 10,10

NOTES: Had a good, long workout today. Pushed myself to do 20 minutes on the treadmill, which is the longest I've been able to do in a long time. Felt a little rough, but it was worth it. Even after the cardio, I was able to push the weights pretty hard, so I was happy about that. Only about a week left until show time!

[drooks10]

3/5/10 - Chest and Tri's

Cardio: Treadmill, level 2.0, 2 mins.; level 6.0, 16 mins.; level 2.0, 2 mins. - Total = 20 mins.

Giant Sets:
- DB Bench Press: 25 lbs - 12; 50 lbs - 10,10,5,4
- DB Flyes: 25 lbs - 10,10,6,6

- Decline DB Press: 35 lbs - 10,10,8
- Straight Arm Machine Flyes: 60 lbs - 10,10,8

Rope pressdowns: 40 lbs - 12, 60 lbs - 10,10,10
V-bar pressdowns: 110 lbs - 10,10,10
Single Arm Reverse Grip Pressdowns: 10 lbs - 10; 20 lbs - 10,10

NOTES: Had a good, long workout today. Pushed myself to do 20 minutes on the treadmill, which is the longest I've been able to do in a long time. Felt a little rough, but it was worth it. Even after the cardio, I was able to push the weights pretty hard, so I was happy about that. Only about a week left until show time!


Congrats on the nice workout! Is there a reason why you are doing cardio first?

[Segansational]

Congrats on the nice workout! Is there a reason why you are doing cardio first?

Because if I don't do it at the beginning of my workouts, there's a good chance by the end of my session I'll skip out on it. Haha. I know it does drain some of my energy, but I'd rather get it in and lift a little less than not do it at all.

[drooks10]

Because if I don't do it at the beginning of my workouts, there's a good chance by the end of my session I'll skip out on it. Haha. I know it does drain some of my energy, but I'd rather get it in and lift a little less than not do it at all.

Lifting weights causes your metabolism to be much higher throughout the day than cardio. I would do weights first, then cardio. There have been so many studies done on this. Just man up and don't skip out on it post-wo!!!!! Haha.

[Segansational]

3/7/10 - Legs and Shoulders

Squats: 45 lbs - 12, 215 lbs - 10,10,8 (PR)
Lying Leg Curls: 85 lbs - 10,10,9
Standing Calf Raises: 100 lbs - 10,10,10
DB Lateral Raises: 12.5 lbs - 10,10,10
DB Front Rasies: 12.5 lbs - 10,10,10
DB Shrugs: 65 lbs - 10,10,10
Incline crunches: 25,16,13

NOTES: Took 1 scoop Creadyl with 6 NO-Beta pre-WO. I've been told that I may want to cut out creatine for the last week to drop water weight, but I'm not sure if I'm going to follow that advice. Still going hard and heavy (at least for squats), although I'm not sure if I want to switch to more of a strictly cardio/abs focus or a whole body workout format for the last week. On the one hand, it'd be nice to tighten up a little more (we'll see if lowering carbs has helped any come weigh-in tomorrow). But on the other hand, I'm not really a fan of light weight, high reps and I am going for "most muscular." I do worry that by not cutting though, I've made myself uncompetitive, but nothing I can do at this point.

[droopy122]

Lifting weights causes your metabolism to be much higher throughout the day than cardio. I would do weights first, then cardio. There have been so many studies done on this. Just man up and don't skip out on it post-wo!!!!! Haha.

I agree with Drooks here. Hit the weights first and do your cardio. For my cardio, I do HIIT for 15 mins.



3/7/10 - Legs and Shoulders

Squats: 45 lbs - 12, 215 lbs - 10,10,8 (PR)
Lying Leg Curls: 85 lbs - 10,10,9
Standing Calf Raises: 100 lbs - 10,10,10
DB Lateral Raises: 12.5 lbs - 10,10,10
DB Front Rasies: 12.5 lbs - 10,10,10
DB Shrugs: 65 lbs - 10,10,10
Incline crunches: 25,16,13

NOTES: Took 1 scoop Creadyl with 6 NO-Beta pre-WO. I've been told that I may want to cut out creatine for the last week to drop water weight, but I'm not sure if I'm going to follow that advice. Still going hard and heavy (at least for squats), although I'm not sure if I want to switch to more of a strictly cardio/abs focus or a whole body workout format for the last week. On the one hand, it'd be nice to tighten up a little more (we'll see if lowering carbs has helped any come weigh-in tomorrow). But on the other hand, I'm not really a fan of light weight, high reps and I am going for "most muscular." I do worry that by not cutting though, I've made myself uncompetitive, but nothing I can do at this point.

Remember that your main goal should bettering your body. Here is what I did for my contest: I focused on doing heavy sets for the first 5 weeks of the contest and then last 5 weeks were for cutting with HIIT.

[annaputilo]

That is a pretty cool looking workout. when I change up again

[Segansational]

That is a pretty cool looking workout. when I change up again

Supersetting everything is definitely taxing and forces you to work in a slightly lower weight, but really exhausts the muscles well. Give it a try sometime!

[Segansational]

Weighed in this morning at 166.0 lbs up 3.5 lbs since last week! Based on weight fluctuations, I'm guessing about 1.5-2 lbs is legitimate weight. So I think I've finally found pretty good numbers for a lean weight gain. I still think I need to slightly lower carbs again this week, but other than that I'm happy.

Calories: 2701.57
Carbs: 290.14
Fat: 71.43
Protein: 231.00

I'd like carbs to be closer to 275 g. I've really found it helpful to use a low carb bread for lunch meals. Pepperidge Farm makes a light style soft wheat bread that has only about 8 g carbs per slice. This last week I will be focusing on maintenance, while upping cardio. I'll slightly decrease cals to 2500 and see where that takes me.

[drooks10]

Weighed in this morning at 166.0 lbs up 3.5 lbs since last week! Based on weight fluctuations, I'm guessing about 1.5-2 lbs is legitimate weight. So I think I've finally found pretty good numbers for a lean weight gain. I still think I need to slightly lower carbs again this week, but other than that I'm happy.

Calories: 2701.57
Carbs: 290.14
Fat: 71.43
Protein: 231.00

I'd like carbs to be closer to 275 g. I've really found it helpful to use a low carb bread for lunch meals. Pepperidge Farm makes a light style soft wheat bread that has only about 8 g carbs per slice. This last week I will be focusing on maintenance, while upping cardio. I'll slightly decrease cals to 2500 and see where that takes me.


Glad you found something that is working for you, bro!

[Segansational]

Glad you found something that is working for you, bro!

Thanks Drooks, this contest has really helped me figure things out. I've never focused on diet as much before and that is key. Being able to see what I'm taking in every day has allowed me to tweak and make small adjustments which I think will really help me out in the future.

3/8/10 - Cardio!

A cardio only workout... :eek: I know, crazy right? I even surprised myself. I did 30 mins. of the stationary bike, level 1, random hills. Wasn't too bad either, although my left knee did start to act up towards the end. I think it's just because I did legs the day before. Tomorrow's a weights and cardio workout.

[fitnblnde5]

Your doing GREAT way to go.. glad to see you sticking with it and making progress.. as some have said My progress isn't what I had hoped for but I've learned things along the way as well.. Good luck

[Segansational]

Your doing GREAT way to go.. glad to see you sticking with it and making progress.. as some have said My progress isn't what I had hoped for but I've learned things along the way as well.. Good luck

Thanks! Yeah, in retrospect I probably would've tried to cut about halfway through if I had the chance to do it again, but I'm definitely happy with the progress I have made. I can't believe I'm almost finished with my last week!

[Segansational]

Decided to change things up a bit in this last week. Instead of doing my usual back and biceps routine, I swapped out some exercises, dropped the superset routine, and I even took people's advice and did cardio after my weights workout. Here it is.

3/9/10 - Back and Biceps

Pull Ups: 14,6,5
Seated Cable Rows: 135 lbs - 10,10,10
Close Grip Pulldowns: 105 lbs - 10,10,10
Barbell Curls: 60 lbs - 10,10,8, immediately into 40 lbs - 5
DB Hammer Curls: 25 lbs - 10,10,10
Single Arm Cable Curls: 10 lbs - 10; 15 lbs - 10,10
Cardio: Treadmill, level 2.0, 2 mins; level 6.0, 10 mins; level 2.0, 2 mins. - total = 14 mins.
Abs: Leg lifts - 20,14,10

NOTES: The combination of pull ups and close grip pulldowns really worked my lats and kept them pumped through my workout. I definitely like this combo. Doing cardio after my workout however was not fun at all! It's probably because I also did cardio the day before and I've never done back to back cardio days, but I felt really winded even a few minutes in, so I don't know if I'll keep doing cardio post-WO.

I did however get try my first serving of Orange Creamsicle Creadyl! The smell is wonderful and I wanted to just eat the powder. I ended up mixing 1 scoop of this in 20 oz. water and took my 6 NO-Beta with it pre-WO. The orange flavor is pretty good. You definitely get the "creamsicle" flavor from it, although I actually thought it would have a stronger taste considering the smell. I think that for my next serving I'm going to mix it in 16 oz. of water and see if that brings out the flavor a little more. For a minute I thought of mixing it in milk to see if it tasted like the orange cream ice you can get from Rita's (water ice, apparently it's a regional thing).

[Segansational]

Well, this could very well have been my last workout before my final pics are taken. I'm planning on getting them done over the weekend, likely Sunday, but it's somewhat dependent on a friend who's taking them for me at his gym. If so, at least I finished strong!

3/11/10 - Chest and Tri's

DB Bench Press: 25 lbs - 12; 50 lbs - 10,10,10
Decline DB Press: 40 lbs - 10,10,10
Cable Crossovers: 20 lbs - 10,10,10
Rope pressdowns: 60 lbs - 10,10,10
V-bar pressdowns: 110 lbs - 10,10,10
Single Arm Reverse Grip Pressdowns: 20 lbs - 10,10,10
Abs: incline crunches: 22,13,11
Cardio: Treadmill, level 2.0, 2 mins; level 6.0, 12 mins.; level 2.0, 2 mins. - total = 16 mins.

NOTES: Took 1 scoop Orange Creamsicle Creadyl in 15 oz. water with 6 tablets of NO-Beta pre-WO. I actually preferred using more water with the Creadyl because I think with more water the "creamsicle" flavor comes out better, ironically. Again, I switched up my workout to not using supersets because I wanted to really focus on isolating my muscles. Had a strong workout and even was able to increase my post-WO cardio to a full 16 mins. on the treadmill. I honestly couldn't believe how easy the cardio was this time around! Stay tuned for my final review and final pictures to come soon!

[Segansational]

Oh, I forgot to add to today's workout that a yoga instructor I used to take classes with came up to me and was impressed with my progress! She said that she was impressed with my good form on my exercises and that I take time to warm up on each exercise, and that I definitely bulked up and put on some good size since the last time she saw me. I had to admit that I'm not used to getting such nice compliments on my physique, so I was quite flattered. I definitely think this contest has helped me in achieving my goals, so that alone is worth the price of entering.

[Segansational]

“The Review”

When I first heard about the Double-T Sports Transformation Challenge, I was skeptical about entering. I had seen many of these types of contests previously, with before and after pictures showing results that I thought were inhumanely possible, or at the very least, not possible “naturally.” But as with all contests, the lure of prize money, an endorsement contract, and the motivation to step up to the plate and compete sparked an interest in me. I had never tried Double-T products or ever really heard of Double-T Sports at all before this contest. In a world full of the next “best supplement to get you huge!” it would take a slight leap of faith to purchase their products and solely rely on them for a period of 10 weeks to try to gain the most muscle I could. But after looking into the products and the contest a little more, I decided it was worth the risk. No risk, no reward.

This contest, unlike others seemed legitimate. It was aimed at building a base of people who used and truly believed in their products. The contest also explicitly stated that this was a natural contest, free of prohormones and diuretics. This really made me interested as I have always stayed natural and thought I might have a fair, fighting chance if I entered. Second, as someone who considers himself a supplement junkie, the ingredient combinations in Creadyl, NO-Beta and Glutacene (the three Double-T products I used during my transformation) seemed well thought out and synergistically composed for optimal results. So with that in mind, I went ahead and jumped right in.

Over the past 10 weeks, I believe I have made great strides physically and mentally. This contest taught me to focus on a specific goal and put all my effort into achieving it. I threw everything into my workouts - hitting the weights hard, but listening to my body so as not to over train or injure myself. I tested out new routines, including giant sets and other advanced techniques as suggested by the always helpful Double-T reps. I focused on weak points in my training, pushing myself to make cardio a priority even while on a bulking routine. For the first time, I actually logged what I ate and watched my diet. I calculated the macronutrient breakdown of each meal and was able to adjust my foods based on my caloric needs. These changes alone I am sure would've produced great results.

However, with the addition of Creadyl, NO-Beta and Glutacene I was really able to dial up some great workouts. I tried both Lemon-lime and Orange Creamsicle Creadyl, both of which had great flavor for a pre-workout product! Having tried just about every pre-workout product under the sun, from the big name manufacturers to the obscure internet-only products, I wasn't expecting much from Creadyl. I was wrong. I had long thought I was a creatine non-responder, but the addition of Creadyl to my workouts gave me focus and allowed me to hit PRs on almost every workout session for some of my major lifts, like squats! NO-Beta gave me a boost when I needed it, pumping up my muscles and giving me the characteristic tingles which I have come to love. And Glutacene was the perfect intra-workout product to help delay fatigue and stave off muscle breakdown, which is crucial while trying to put on lean mass. With the addition of this stack and the changes I made to my workouts, I was able to put on size that people all around me kept noticing.

Do I still have a ways to go? Of course. Do I think I could've done more? Maybe. But I am sure that this contest has helped me make great strides towards reaching my ultimate fitness goals. Also, this contest has helped give me a new way of looking at things, giving me the knowledge and a lifestyle change that I can take with me and apply every day from here on. These past 10 weeks have been a tough road, but I am glad I took the challenge. For anyone thinking about giving Double-T Sports a try, I would certainly recommend it. Their people and their products are truly some of the best this industry has to offer. Lastly, I would like to say thank you to Paul Burton and the rest of the Double-T Sports team for giving us this amazing opportunity to improve ourselves!

[drooks10]

Great review and looking forward to the pics!

[Segansational]

Great review and looking forward to the pics!

Thanks man, likewise! There have already been some great after pics up already!

[Segansational]

Just some finishing numbers for my last week of the challenge. I weighed in yesterday at 165.5 lbs, down 0.5 lbs since last week. I was absolutely on point with my nutrient goals this week! I aimed to get about 2500 calories and 250-275 g of carbs. Here were my numbers:

Calories: 2514.14
Carbs: 260.71
Fat: 66.71
Protein: 227.57

Over the course of this challenge, I was able to go from 158.0 lbs to 165.5 lbs, a gain of 7.5 lbs in 10 weeks! I think this was a perfect bulk, as that was an average of 0.75 lbs per week. Honestly, I could not ask for more. I will be taking my final pictures tonight and posting them up shortly after. Thanks to everyone who followed along!

[drooks10]

Just some finishing numbers for my last week of the challenge. I weighed in yesterday at 165.5 lbs, down 0.5 lbs since last week. I was absolutely on point with my nutrient goals this week! I aimed to get about 2500 calories and 250-275 g of carbs. Here were my numbers:

Calories: 2514.14
Carbs: 260.71
Fat: 66.71
Protein: 227.57

Over the course of this challenge, I was able to go from 158.0 lbs to 165.5 lbs, a gain of 7.5 lbs in 10 weeks! I think this was a perfect bulk, as that was an average of 0.75 lbs per week. Honestly, I could not ask for more. I will be taking my final pictures tonight and posting them up shortly after. Thanks to everyone who followed along!

Awesome, man! That is some nice, quality mass added during this challenge. Good job.

[castille]

Great review!! Good luck with all your future goals.

[Segansational]

Great review!! Good luck with all your future goals.

Thanks man, final pictures have just been uploaded!

[Segansational]

You can find all of my final pictures posted under my Progress Pictures section of my bodyspace:

http://bodyspace.bodybuilding.com/Segansational/more.php?section=progresspics

But here's a preview for all of you!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/15/211178/progresspic/1AmK1r5ibVkKr20r09LPkJCdUEC1284.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/15/211178/progresspic/1bNWrdKh4RkOoBRuT2NBo8GXMRUOH033.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/15/211178/progresspic/1Uth7qFp6TBGeux1ZgxFmrISgWLFp266.jpeg

[droopy122]

Great job with the transformation Seg!

[Segansational]

Great job with the transformation Seg!

Thanks man, same to you!