Double-T Transformation Contest Log

[KeithFit]

Hey guys, received my supplements a couple days ago and started the contest officially earlier this week. I will try to keep things interesting, although I've never done a log before so the more questions I get the better I can understand what people want to hear about this entire process. I will post pictures every week on this thread as well as every 4 weeks as the contest requires in my progress section of my profile.

Current Diet for week 1 is as follows:

Meal 1 - 6:00 a.m.
1 Cup oatmeal
1 tbsp sugar free jam
1 scoop ON Whey Protein
3 tablets ON vitamins
1 tsp NOW AAKG
1 tsp Creatine Monohydrate

Meal 2 - 9:30 a.m.
.75 cup brown rice
6 oz chicken breast
Ketchup / Frank's Red Hot for taste
1 gel tablet fish oil

Meal 3 - 12:30 p.m.
.75 cup brown rice
6 oz chicken breast
Ketchup / Frank's Red Hot for taste
1 gel tablet fish oil

Meal 4 - 3:30 p.m.
1 cup brown rice
6 oz chicken breast
Ketchup / Frank's Red Hot for taste

Pre-workout - 5:30 p.m.
1.25 scoop CreaDyl
3 tablets NO-Beta
1 tangerine

Meal 5 - 7:30 p.m.
1 large sweet potato
1 scoop ON whey protein

Meal 6 - 9:00 p.m.
1/2 head lettuce
4 oz chicken breast
Nofat Dressing

Meal 7 - 10:30 p.m.
1.5 scoop ON Casein protein

For nutrition, I am continuing to take the creatine monohydrate and NOW AAKG arginine until my supply runs out (2 days) and then I will use the NO-Beta and CreaDyl. First experience with NO-Beta, I truly felt the affect of the naicin; red face, elbows, and warm body temp. I will probably eat a bit closer to my workout next time in order to reduce the affect. The lemon lime CreaDyl tastes delicious, just like pie! I felt so pumped up and was ready to take on the world, haha. My workout was as follows:

20 minute warm up on treadmill: 4 mph @ 4 incline setting

Lateral dumbell raises:
20 lb x 20 warm up set
30 x 12
35 x 10
40 x 8
60 x 8 (partial raise burns)

Reverse deltoid flies (using incline bench):
15 x 15
17.5 x 12
20 x 11
25 x 8

Arnold Press:
45 x 15
60 x 10
65 x 8
70 x 6

Barbell raise to overhead press:
80 x 15
80 x 15
90 x 12

Barbell Front Raises:
50 x 12
60 x 10
70 x 8

Smith Machine Reverse Barbell Shrugs:
185 x 15
185 x 15
185 x 15

Barbell Shrugs:
225 x 15 x 3

I felt an incredible pump the entire workout. I find that doing 20 minutes of LI cardio prior to workout ensures I do the cardio and increases blood flow to the muscles. I will plan on doing cardio prior to every workout as well as 45 minutes of HITT training 3 times per week. I'm flying to Utah tonight to Ski for 3 days so this will be a challenge both diet and workout wise, however, I have pretty good discipline. I'll keep you posted on my progress from the road!

[KeithFit]

So I just arrived in Utah for a fun filled weekend of skiing and snowboarding in some of the country's best snow conditions. I'm staying at this amazing resort at Deer Valley, which has everything you need to keep up with a body transformation! Full-sized gym with cardio machines, indoor / outdoor hottubs and heated outdoor pool, transportation service to anywhere in Park City (mostly been to the grocery store), and 9000 ft of challenging terrain for an 8 hour full body workout.

I've been working out consistently for years now and it never ceases to amaze me how weak my legs feel after a couple runs in deep powder. Skiing has to be one of the most taxing leg workouts there is! Not to mention the impact on your core needed for all of the twisting and turning. My friends all thought I was crazy for working out after we had been skiing all day, but I did manage to get in about 30 mins of back training. My body is feeling so 'beat' it's incredible; but I know I still need to hit the muscles I don't use during skiing. After my trip I will post a link to show some of the pictures from the weekend, it's been amazing so far. My diet and workout yesterday were as follows:

Meal 1 - 7:00 a.m.
1 cup oatmeal
1 scoop ON whey
3 ON multivitamins
1 tsp strawberry jam

Meal 2 - 10:00 a.m.
Cliff protein muscle builder bar

Meal 3 - 1 p.m.
2 pieces whole grain wheat bread
5 oz. deli turkey

Meal 4 - 4 p.m.
1 bowl hearty chili (beans, onions, beef)

5:30 p.m. Pre-workout
1 scoop CreaDyl
3 tablets NO-beta

Meal 5 - 7 p.m.
6 oz chicken breast
1 wheat wrap
lettuce and avocado

Meal 6 - 9:30
1.25 scoop ON casein protein

Workout:
8 hours of downhill skiing through 3 ft of fresh powder haha
Lat pulldowns:
160 x 12
180 x 10
200 x 8

Bent over dbell rows:
45 x 12
50 x 12
60 x 10

Nautilus Rows:
145 x 12
150 x 10
160 x 8

Lower back extensions w/dbells
50 x 15
50 x 15
60 x 12

30 minutes treading water...I'm going to feel this one tomorrow morning

[KeithFit]

After a long day of skiing yesterday, I had barely enough energy to get off the couch! The conditions were awesome here in Utah, and I've done a lot of backcountry skiing so I don't feel bad about not working out; I consider it 7 hours of cardio haha. I actually still took the CreaDyl and NO-Beta around lunch before a big hike; it definately gave me that second wind. It's pretty difficult to eat every 3 hours on the slope, but I managed to do it again. Today I'm flying back to Mass. so I'll list my meals for yesterday and today since I don't have any workout to log. I'm beginning to notice more definition and hardness to my muscles, I think the transformation has officially begun.

Yesterday

Meal 1 - 7:30
1 cup oatmeal
1 tbsp sugar free jelly
1 scoop ON whey
1 fishoil tablet
3 multivitamins

Meal 2 - 10:00
1 cliff protein bar

Meal 3 - 1:00
2 slices whole wheat bread
6 oz deli turkey

Meal 4 - 2:30
1 scoop ON whey
3 tablets NO-Beta
1.25 scoop CreaDyl

Meal 5 6:00
1 cup oatmeal
1 scoop whey protein
1 oz almonds

Meal 6 8:30
6 oz steak
1/2 baked potato

Meal 7 11:00
1.5 scoop ON casein protein

Today:

Meal 1 8:30
1 cup oatmeal
1 tbsp sugar free jelly
1 scoop ON whey
1 fishoil tablet
3 multivitamins

Meal 2 12:00
whole wheat wrap
4 oz chicken breast
lettuce, avocado, onions, ranch dressing

Meal 3 3:30
4 cups lettuce
4 oz chicken breast
avocado, onions, fat free vinagrette dressing

1 scoop CreaDyl
3 tablets NO-Beta

Meal 4 7:00
caesar salad with 4 oz chicken breast & croutons

Meal 5 10:00
1 Metrix Protein Bar

Meal 6 12:00
1.5 scoop casein protein

I find that eating salads while traveling is the easiest way to stay 'healthy'. Some restraunts offer low carb / fat free options or will serve you burgers with no bread if you have the shamelessness to ask. I'm still struggling with when to take the CreaDyl and NO-Beta when I am on a non-workout day; so I'm experimenting to see what works best with my body. If anyone has any advice on this please let me know! I can't wait to get back into my routine...until tomorrow.

[beasted]

wow man your diet looks pretty intense good luck

[KeithFit]

Yeah, I'm fortunate to have the discipline that allows me to go so strict. I am able to notice the results quicker since as they say, diet is 80% of all gains. The most difficult thing I am finding now is the time to put in sufficient cardio sessions. I am a firm believer in maintaining muscle mass during cut periods, therefore I will not skip out on weight lifting sessions; rather short my cardio. I have started performing supersets during weight training, therefore increasing my cardio intensity, however, I do like to have strictly cardio sessions with either HIIT or low intensity. With all the travel I am currently doing, it is really testing my commitment to gains!

[strength777]

wow,

props for you sticking to a TOUGH diet man. I can't wait to try my Double T stuff.

[KeithFit]

I love the taste of the CreaDyl, it's really amazing. This stuff definately gets you pumped up too, my arms felt like they were going to explode the other day and I'm only taking 1.5 scoops and 3 pills of NO-Beta. I'm hoping this lasts through the months and isn't like NO-Xplode and I become tolerant of it. We'll see, so far so good nearing end of week one.

[tiffanee777]

Good luck! Looks like you are off to a great start!!

[jordansrt]

I love the taste of the CreaDyl, it's really amazing. This stuff definately gets you pumped up too, my arms felt like they were going to explode the other day and I'm only taking 1.5 scoops and 3 pills of NO-Beta. I'm hoping this lasts through the months and isn't like NO-Xplode and I become tolerant of it. We'll see, so far so good nearing end of week one.

Looking good bro, i took 7 no-beta once and the pumps hurt so bad i couldnt finish!!

[KeithFit]

So after a long trip in Utah, I'm finally back home and somewhat into my routine. I got in boston at 2:00 a.m. this morning and had to sleep at a friends since I live across the state 3 hours away and didn't want to drive. I then had work at 7 so I just went straight to work, but unfortunately didn't have my meals packed as usual. Not that it affected my decisions, but I had to compromise with the food available at work...I think i did pretty well. My workout was pretty solid too considering I've been working my body so hard the last few days. I'm definitely using the double-T supplements to fuel my workout because I was soooo tired before hitting the gym but when I arrived after taking them I was ready to go hard. Without these supplements I wouldn't have the energy to go all out every workout, especially since I'm beginning to deplete carbs and calories and it will only get harder from here!

Meal 1 - 6:30
1 cup oatmeal
1 tbsp sugar free jelly
1 scoop ON whey
1 fishoil tablet
3 multivitamins

Meal 2 - 9:30
6 egg whites
1/2 baked potato

Meal 3 - 12:30
1 tomato basil wrap
6 oz tuna
lettuce and tomato and hot sauce..mmmm

Meal 4 - 3:30
1 Metrix chocalate peanut butter protein bar

Pre-workout 5:30
3 tablets NO-beta
1.5 scoop CreaDyl

Meal 5 8:00
6 inch wheat sub
4 oz chicken breast
lettuce, onions, banana peppers
1 scoop ON whey protein

Meal 6 9:30
1/2 head lettuce
2 tbsp lite wasabi vinaigrette dressing
4 oz chicken breast

Meal 7 10:30
1.5 scoop ON casein protein

Workout:

20 minutes low intensity cardio: stationary bike

Dbell bench press:
35 x 20
55 x 20
75 x 15
95 x 10
95 x 8

Hammer Incline Bench:
225 x 10
245 x 8
265 x 6 rest pause 265 x 3
drop set 225 x 6

Incline cable fly:
25 x 12
30 x 10
35 x 8 rest pause 35 x 6 rest pause 35 x 4

Machine flies:
115 x 10 drop set
115 x 8
115 x 6
105 x 6

Lying overhead extensions:
80 x 10
90 x 10
95 x 10

Decline Bench Press:
135 x 15 x 3 with superset swiss ball crunches x 12

Roman Chair leg lifts to knee-chest tucks:
x 10
x 10
x 10

I'm really trying to bring up my upper inner chest since I lifted about 3 years by performing bench press first and incline last every time I did chest. I can bench about 400 but can only incline 275, so I use the priority principle must of the time by hitting incline movements first. I also am using some compound movements to build mass although I perform most sets with lower than maximum weight and work the reps really slow to hit the muscle hard and then perform a couple quick reps at the end. I think this works well for me to fully develop my muscle and generally it's given me good gains in the past year. Good to be back home and into a routine, I'll be posting progress pics this week, so stay tuned for the conclusion to week 1!

[KeithFit]

Incredibly sore after my first day back in the gym after 3 days of skiing. I did chest and abs on monday and I'm definately feeling it, which is a good thing. Diet wasn't exactly as routine since my chicken was frozen and I couldn't cook it on monday evening, but I did well with the work cafeteria.

Meal 1 6:30
1 cup oatmeal
1 tbsp sugar free jelly
3 tablets ON vitamin
1 tsp creatine monohydrate
1 scoop ON whey
1 fish oil tabelt

Meal 2 9:30
1 banana
6 egg whites scrambled

Meal 3 12:30
4 oz chicken breast
3 oz deli turkey
salad with fat free ranch dressing and hot sauce

Meal 4 3:30
Tomato basil wrap
6 oz tuna
lettuce tomato

Preworkout 5:30
1 scoop ON whey
3 tablets NO Beta
1.5 scoop CreaDyl

Meal 5 8:00
6 in wheat bread
4 oz chicken breast
1 scoop ON whey

Meal 6 9:30
1/2 head lettuce and fat free dressing

Meal 7 10:15
1.5 scoop ON casein

Workout:

Bent over barbell rows:
135 x 20
185 x 12
225 x 8
225 x 8

Behind the head Lat pull downs:
160 x 12
180 x 10
185 x 8 rest pause 185 x 4

Hammer Strength underhand rows:
225 x 10
275 x 8
285 x 6
285 x 6

Seated Cable Rows:
50 x 12
60 x 10
70 x 8
80 x 6

Hammer Strength Rows:
225 x 12
275 x 10
295 x 8
315 x 6

Reverse cable flies:
12.5 x 15
15 x 10
17.5 x 8
20 x 6

My back was feeling very full and pumped after todays workout, the supplements are definately maintaining the effects on my body and I love it, if this continues throughout the contest, I think I have found my reliable energy supplement! I will post a week 1 progress picture(s) tomorrow.

[drooks10]

Great job, man! Keep up the big workouts!

[KeithFit]

Removed pictures...poor quality, I will repost some this weekend when I can get someone to take the shots!

[jordansrt]

Week 1 progress pictures:


http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/03/11744002/progresspic/1LWYCOwwpPdvjHZ6UD3YdUIrnL2Zp41927.jpeg



http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/03/11744002/progresspic/1kUyDBUYzMtxxcg8osIQTNFROUesgl0255.jpeg



http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/03/11744002/progresspic/1OzLa5e6xUsJcbyjK9XJ16cI0RoslT0162.jpeg


Kinda hard to see your pics bro

[KeithFit]

Sorry, I was in a rush last night and they do suck haha, I'll take some more tonight. My workout diet yesterday was back to routine and was as follows:

Meal 1 6:30
.75 cup oatmeal
1 tbsp sugar free oatmeal
1 fish oil tablet
3 ON vitamins
1 scoop ON whey

Meal 2 9:30
.75 cup brown rice
1 oz almonds
5 oz chicken breast

Meal 3 12:30
.75 cup brown rice
1 fish oil tablet
5 oz chicken breast

Meal 4 3:30
.75 cup brown rice
1.5 oz almonds
5 oz chicken breast

Pre-Workout
1 scoop CreaDyl
3 tablets NO-Beta

Meal 5 7:30
1 cup brown rice
1 scoop ON whey
1 jalepeno stuffed green olive mmmmm

MEal 6 9:00
1/2 head lettuce and fat free dressing

Meal 7 10:30
1.5 scoop ON casein

Workout:
20 minutes eliptical

30 minutes HIIT training 2 sets of non-stop exercises below:
15 reverse lunges
15 deadlifts to cleans to overhead press
15 prisoner squats
15 T-pushups
15 side lunges
15 oblique twists
15 lunge to oblique twist
15 bent over rows

Decent day of 'cardio' yesterday although I was not able to get as much time in as planned since I spent 1/2 hour talking to a buddy of mine making plans for this weekend. I typically perform 3 sets of 10 exercises back to back without rest then pause for 2 minutes and resume. I like this style of training for cardio since it doesn't put a huge stress on my muscles and can be performed even though some may be sore from my dedicated weightlifting sessions. It also helps since i am not dependent on machinery for the workout, I simply take a single barbell or 2, 15 lb dumbells and one 45 lb dumbell and go to town in the corner. Again, I'll post some brighter pictures of my week one progress tonight.

[KeithFit]

I'm starting to really feel toned throughout the day now, diet is definately effective now. This year I am not depleting myself in order to lose weight quick, so I am still feeling strong in the gym. The double-T supplements are also giving me a boost to work out full force everytime even if i'm tired that day. My girlfriend tried to get me to not go to the gym today since I was talking about how tired I was, but after I took the NO-beta and a couple sips of CreaDyl I was out the door! haha. Here is the diet and exercise:

Meal 1 6:30
.75 cup oatmeal
sugar free jelly
1 scoop ON whey
1 fishoil tablet
3 multivitamins
1 tsp creatine monohydrate

Meal 2 9:40
.75 cup brown rice
5 oz chicken
1 oz almonds

Meal 3 12:30
.75 cup brown rice
5 oz chicken
1 fishoil tablet

Meal 4 3:30
1 cup brown rice
6 oz chicken
1 oz almonds

Preworkout
1.5 scoop creadyl
3 tablets no-beta

Meal 5 7:00
1.25 cup brown rice
1 scoop ON whey

Meal 6 9:00
12 oz steak
1 cup green beans
large caesar salad
1 crispy won-ton shrimp....cheat! mad good though

Meal 7 10:30
1.5 scoop casein

Workout:

20 minute eliptical at 6.2 mph

Lying tricep dbell extensions:
20 x 20
25 x 13
30 x 10
35 x 8

Overhead lying barbell extensions - Skullcrushers - close grip press
3 tri-sets of 60 x 13

seated overhead cable extensions
25 x 15
32.5 x 10
40 x 8

EZ curl bar cable pull downs:
50 x 20
80 x 12
95 x 10
110 x 6

Y-bar cable push downs:
drop set from 110 x 10 to 30 x 10 in 10 lb increments

Incredible pump today...typically I don't do triceps or biceps alone but I feel i need to pick up some size in my arms and concentrating days to those muscles may help. I think my triceps are pretty symmetrical and proportionate to the rest of my body, but I want to start building some more mass all around. My focus this year will definately be on building mass and some leg / delt size since those are my lacking areas. Contests like this are perfect for identifying weak spots and i encourage everyone to provide me with feedback, thanks!

[KeithFit]

Been a couple days since posting, but nothing much has changed. I started to up my cardio and decrease the calorie intake to motivate some more weight loss. I haven't really dropped much weight yet, however I've definitely noticed quite a bit of fat loss...seems like I'm still gaining muscle; must be the Double-T! I've never actually cut fat and gained muscle, its great. Anyway, here are my diets and workouts for the past couple days. The superbowl wasn't much of a challenge, a bit high in fat but low carbs and I had an amazing workout this morning so I don't feel bad about what I ate.

Saturday:

Meal 1 8:30
.75 cup oatmeal
1 scoop ON whey
3 tablets multivitamin
1 tablet fish oil
1 scoop creadyl
3 tablets NO-Beta

Meal 2 12:30
.75 cup brown rice
1 packet american cheese
2 turkey dogs

Meal 3 3:30
1/2 head lettuce and fat free dressing
1 scoop ON whey

Meal 4 7:00
1 oz almonds
10 oz assorted sushi (bass, salmon, eel, octopus, squid, tuna, etc.)
.5 cup white rice
8 oz Zombie...oops

Meal 5 10
1 chocolate covered marshmellow
1 scoop ON casein

Sunday

Meal 1 8:30
1 scoop ON whey
10 white grapes
1 scoop creadyl
3 tablets multivitamin
3 tablet NO Beta

Meal 2 11:30
2 flour tortilla
4 scrambled eggs
1 scoop ON whey

Meal 3 2:30
1 bottle chocolate soy protein juice
1 muscle builder cliff bar

Meal 4 5:30
10 oz pot roast
1 small bowl lettuce

Meal 5 8:30
15 mini dogs
5 wings
5 celery sticks
6 oz avocado

Meal 6 10:30
1 scoop ON casein

Workout

20 minutes eliptical at 7 mph

3 sets of 15 reps of 10 exercises with 2 minutes rest between each master set

10 exercises: barbell squats, T-pushups, reverse lunges, dumbell front raises, side lunges, bent over reverse grip rows, mountain climbers, pushup dumbell rows, lunge and oblique turns, overhead barbell press

This cross training workout is amazing! I burn so many calories and feel so energized after completing this workout it's incredible. The double-T products definitely allow me to push through the entire workout, especially in the early morning. I used to perform this workout 3 weeks ago without the supplements and couple only do 2 master sets and 12 reps of each exercise. Now I completed all 3 sets at 15 reps per exercise! Total workout is about 60 minutes and my heart rate averages 165 bpm, max at 192 and min at 138. As I've said before, if my body doesn't build a tolerance to these products, I'll be taking these as long as I'm serious about lifting. I used to take 3 scoops on NO-Xplode and after 3 weeks I no longer felt the effects. I'm managing with 1 to 1.5 scoops of CreaDyl and that isn't even on an empty stomach and I feel the effects! I also have created my own mix of l-arginine, beta-alinine and other products but the double-T combination is cost effective and much more reactive than the individual supplements. I'm not just praising these because of the contest either, this stuff really works!

[KeithFit]

2 weeks in! Definitely pleased with my results thus far, however I know I have a lot more difficult work ahead. I'm shifting my diet a little bit to drop some more weight as well as changing all weight training to supersets with two muscle groups vs. concentrating on one major group per workout. This will limit my mass growth but provide more cardio since I have limited time to increase cardio sessions and I don't want to cut calories too drastically. The initial change will last two weeks and from there I will figure out what level of change is necessary. Here is my last diet and workout of the initial two week period.

Meal 1 6:30
1 cup oatmeal
1 tbsp sugar free jelly
1 scoop ON whey
1 fishoil tablet
3 tablets multivitamin

Meal 2 9:30
1 cup brown rice
1 cup hearty chilli
1 oz almonds

Meal 3 12:30
1 cup brown rice
1 cup hearty chilli
1 oz almonds

Meal 4 3:30
1 cup brown rice
1 cup hearty chilli
1 fish oil tablet

Preworkout
4 dark chocolate M&Ms
3 tablets NOBeta
1.5 scoop CreaDyl (i'm starting to increase my dosage because my calories are going down and I'm feeling tired throughout the day...need some extra kick!)

Meal 5 7:30
1.5 cup brown rice
1 scoop ON whey
1 fat free cheddar cheese packet

Meal 6 9:30
1/2 head lettuce
4 chicken wings with fat free blue cheese dressing
1 oz avocado

Meal 7 10:30
1.5 scoop ON casein

Workout

20 minutes eliptical at 7 mph

Incline Barbell
135 x 15
185 x 10
205 x 8
225 x 6

Cable fly
30 x 13
35 x 10
42.5 x 8 drop set 20 x 10

Incline cable fly & cable crunch
20 x 12
25 x 10
30 x 8 rest pause 30 x 4

Flat Bench Dumbell Press
85 x 8
85 x 6
85 x 4

Overhead dbell pulldowns
85 x 10
90 x 8
95 x 6

Hammer Strenght Incline Press and crunches
225 x 12
245 x 8
245 x 6 drop set 225 x 6 drop set 135 x 10

[KeithFit]

Day one of my newly adjusted workout plan / diet. Ouch! I was pretty tired when I got home and considered not going to the gym but, as before, once I took the supplements I felt enough energy to get there. Mid-way through the cardio I woke up and was ready for heavy weights and supersets. Diet and workout as follows:

Diet

Meal 1 6:30
1 cup oatmeal
1 scoop ON whey
3 tablets multi
1 tablet fish oil

Meal 2 9:30
.75 cup brown rice
6 oz chicken
1/2 packet peanuts

Meal 3 12:30
.75 cup brown rice
6 oz chicken
1/2 packet peanuts

Meal 4 4:00
1 cup brown rice
6 oz chicken
1 oz almonds

Pre-workout
4 M&Ms
3 tablets NOBETA
1.5 scoop creadyl

Meal 5 7:30
1.5 cup brown rice
1 can cherry coke zero
1 scoop ON whey

Meal 6 9:30
1 scoop ON casein
1/2 head lettuce
1 oz avocado

Workout

20 minutes eliptical at 7 pmh

Leg Extensions
70 x 15 warmup
170 x 12
190 x 10
215 x 8

Barbell Front Squats 135 x 10 x 3 sets
Superset
Crazy 8's Barbell Curls 60 x 24 x 3 sets

Spider barbell curls
60 x 12
70 x 8
80 x 6
Superset
Wall Sits 1 minute x 3 sets

Reverse EZ bar curls
60 x 12
70 x 8
70 x 8
Superset
Hack Squats 315 x 10 x 3 sets

Dumbell Preacher Curls
30 x 12
35 x 10
40 x 8

This workout was exhausting, but I felt a great pump and got a cardio workout! Since my time is limited and I can't get up and do cardio in the AM like I'd prefer, my only option is to incorporate supersets to get more cardio without sacrificing muscle mass maintenance. Since I spent two weeks trying to build more mass, I'll continue the remaining 8 weeks with increasing cardio to burn fat while trying to maintain muscle and strength.

[KeithFit]

First day 'off' that I've taken in a week or so. I figure I should give my body some rest in order to expect it to perform to peak potential during these tough workouts. Yesterday was a cardio day, but I've kept my diet the same for the past 2 days. I did get in my Xtend supply yesterday and mixed 4 scoops of grape with the lemon lime CreaDyl...awesome! I totally recommend people give it a shot, get the benefits and pump from the CreaDyl and couple that with the muscle rebuilding power of Xtend BCAA's. Just a suggestion, I was skeptical at mixing them at first too haha. Anyway here are my diets and workout for yesterday / today:

Diet

Meal 1 6:30
.75 cup oatmeal
sugar free jelly
1 scoop ON whey
3 tablet multivitamin
1 tablet fishoil

Meal 2 9:30
.75 cup brown rice
6 oz 97% lean turkey
1 oz almonds

Meal 3 12:30
.75 cup brown rice
6 oz 97% lean turkey
1 oz almonds

Meal 4 3:30
.75 cup brown rice
6 oz chicken
1 fishoil tablet

Meal 5 6:30
1 cup broccoli
6 oz chicken
3 tablets NOBETA
1 scoop CreaDyl

Meal 6 9:00
1/2 head lettuce
4 oz steak
2 oz guacamole
peppers, onions, salsa, jalepenoes

Meal 7 10:00
1 scoop ON casein

Workout (yesterday)

15 minutes 4 mph walk at 4 incline
33 minutes 7 mph eliptical
hanging oblique raises, swiss ball oblique crunches, side planks - 15 x 3

[KeithFit]

A couple days without an update, but not much has changed. I have taken the opportunity to perform some double sessions this weekend and the long weekend since I don't have a chance during the week. As I mentioned in other posts, I'm not planning on cutting calories dramatically until the last couple weeks, so I'm trying to hit more cardio sessions to maintain my muscle mass but still drop fat; so far so good I'm down to 197 in the morning and 8% BF. By not dramatically dieting I've been able to maintain energy through workouts and the day and even when I'm a little low, the NO-Beta picks me up! I did up the dosage to 4 pills, but that is plenty so far. Diet and exercises as follows:

Meal 1 7:30
1 cup oatmeal
1 scoop ON whey
1 tablet fishoil
1 tsp honey
3 tablets multivitamin

Meal 2 10:00
.75 brown rice
6 oz chicken
1 oz almonds

Meal 3 1:00
.75 cup brown rice
6 oz chicken
1 oz almonds

Meal 4 4:00
1 cup brown rice
6 oz chicken
1 fishoil tablet

Pre-workout 5:45
1 scoop CreaDyl
4 Tablets NO-Beta
2 scoops Xtend

Meal 5 7:30
1 scoop ON whey
2 scoops Xtend
1.5 cup brown rice

Meal 6 9:30
1/2 head lettuce
1 oz avocado
4 oz tuna / crab meat / lobster meat
fat free dressing

Meal 7 10:30
1 scoop ON casein

Workouts:

Pre-lifting session - 20 minutes eliptical at 7 mph for 2.5 miles and 200 cal burned
Cardio session - 45 minutes eliptical at 7-9 mph for 6 miles

Cross training - 10 exercises by 15 reps each, 15 sec rest between, 2 min rest between 3 sets
Barbell squats, dumbell front raises, reverse lunges, T-pushups, side lunges, bent over barbell rows, mountain climbers, pushup dumbell rows, barbell oblique twists, overhead press

Chest -

Dumbell press:
warmup 45 x 20
85 x 12
90 x 10
95 x 8

Barbell Incline:
135 x 10 drop set x 8 x 6

Dumbell flies:
45 x 12
50 x 10
55 x 8

Smith machine inclines:
135 x 10
185 x 6
155 x 8

Seated Cable Flies:
20 x 15
25 x 13
30 x 10
35 x 8

Lying overhead dumbell pullovers:
75 x 10
80 x 8
85 x 6

[cw955588]

Sub'd... Keep up the great work!

[maxrx]

I can't stress the importance to you guys that are dieting hard and talking about cutting calories to make sure your BCAA intake remains high. BCAA will allow you to hold on to lean mass during stress conditions like this.

[KeithFit]

I can't stress the importance to you guys that are dieting hard and talking about cutting calories to make sure your BCAA intake remains high. BCAA will allow you to hold on to lean mass during stress conditions like this.

Great point, I started taking Xtend since my last post and I think that I've done well so far to maintain my muscle mass. It's been quite some time since I last posted, due to traveling out of the country for the past three weeks and having limited time to enjoy my 'personal time'. That doesn't mean I haven't been hitting the weights or dieting. In fact, I think a common mistake that people make is they don't identify working out or staying in shape as a part of their life, rather a thing to do with their free time. The key is to dedicate a specific time of day to exercise, just like you know you have to go to work from 9-5, you should know you have to workout at your determined time. I've dedicated from 6-7:30 of everyday to exercise, some mornings also now that I'm cutting fat for this contest. For those who have been following, not much has changed from my diet, but my workouts have. I've started to do at least 20 mins of cardio per day and double sessions on days off from work. I increased my reps to 12-20 range and also increased my cardio intensity to burning 250-300 calories for the 20 minutes vs. 200 from before. On full cardio days I either do 45 minutes of eliptical, burning 600ish calories, or I execute my circuit training which includes a 20 minute eliptical warm up plus 45 minutes of non-stop 10 exercises for 3 sets each lasting 15 minutes. A big change for me this year has been my gradual decrease in calories and increased cardio intensity rather than significantly dropping calories and sacrificing muscle. True, I am only taking in about enough calories for an 195 lb man, I am not dropping muscle and making the steady decline from 210 to 195 (I am at 197 right now). As soon as I hit that mark I will decrease the calories a bit more, but I don't expect to come in less than 185 for this contest. I am beginning to see all the good signs of contest prep shape: quad and glute separation, bicep / tricep separation, upper / lower pec separation, etc. I have approximately 5 weeks left, I'm definitely going for the gold!

Diet:
Meal 1 6:30
.75 cup oatmeal
1 scoop ON whey
1 fishoil tablet
1 tsp honey

Meal 2 9:30
.75 cup brown rice
6 oz chicken
1 oz almonds

Meal 3 12:30
.75 cup brown rice
6 oz chicken
1 fishoil tablet

Meal 4 3:30
1 cup brown rice
6 oz chicken
1 oz almonds

Pre-workout
4 tablets NOBETA
1.5 scoop CreaDyl
3 scoops Xtend

Post-workout Meal 5 7:00
1 cup brown rice
1 scoop ON whey
4 oz lean steak

Meal 6 8:00
1 head lettuce
4 oz chicken
1 oz avocado

Meal 7 10:00
1.5 scoop ON casein

[drooks10]

Dude, you are looking great! Keep hittin' it hard!

Check out Double-T's Glutacene when you get a chance. It can replace your Xtend....Strawberry smokes all Xtend flavors imo. Good luck to you and subbed!

[The_10_2s]

Dude, you are looking great! Keep hittin' it hard!

Check out Double-T's Glutacene when you get a chance. It can replace your Xtend....Strawberry smokes all Xtend flavors imo. Good luck to you and subbed!

x2... i was taking Xtend then took GlutaCene... i wasn't sore when i was taking GlutaCene, when it was gone i switched back to Xtend and notice i had some soreness again after workouts. just something i noticed.

I still take Xtend every day though love it too. I ordered some GlutaCene to have both.

[KeithFit]

x2... i was taking Xtend then took GlutaCene... i wasn't sore when i was taking GlutaCene, when it was gone i switched back to Xtend and notice i had some soreness again after workouts. just something i noticed.

I still take Xtend every day though love it too. I ordered some GlutaCene to have both.

Will do, I've been very impressed with the Double-T products so far. I continue to feel the effects without having to increase the dosage, very different from most products. I am traveling all week so this week my diet is scattered, but I've been able to do 2-a-days which is great! Here is what I've been able to manage the past two days:

Diet
Meal 1 8:30
1 scoop whey
2 egg whites
4 scrambled eggs
1 cup oatmeal
1 oz raisins

Meal 2 11:30
2 cups lettuce
6 oz chicken
1/2 baked potato

Meal 3 4:00
1 protein bar

Meal 4 5:45
1 scoop ON whey
1 bag baked lays

Meal 5 7:00
10 oz lean sirloin
1/2 mashed potato
1 cup broccoli
2 cups lettuce
1 tbsp blue cheese

Workout:
Morning - 45 minutes eliptical at 7.5 mph (600 calories burned)
Abs - leg raises, swiss ball crunches, inverted crunches: body weight x 15 x 3 sets

Afternoon
Day 1
20 minutes eliptical at 7.5 mph
superset bicep curls and overhead tricep extensions
superset reverse curls and kickbacks
superset concentration curls and lying tricep extensions

Day 2
20 minutes eliptical at 7.5 mph
bent over deltoid flies
drop set laterals
overhead dumbell press
seated front raises

I omitted the weights, but basically I increased all of my exercises to include 15-20 reps to begin the toning and hitting different muscle fibers for the final weeks. I will continue to do 1-2 exercises per muscle group with heavy weight or to failure to encourage muscle growth, however, with my decrease in calories and increased cardio I am backing off heavy weight to avoid injury and get that defined look. Lets see how it goes!

[KeithFit]

Hey all, just recently posted some updated pictures in my profile. Those about about 4.5 weeks into the contest. Still going strong! I have been a bit 'loose' on my diet in comparison to previous attempts to cut. However, this time I have maintained all of the muscle mass I worked so hard to put on. I'm down to 195 and about 7% bf and I'm feeling good about where I should come in. I'm trying to decide whether I will start to cut a bit more dramatically or simply increase my cardio significantly. Since my time is very limited, I may go with the former, however I will try to stick to more cardio and see where it takes me. As paul recommended, I've kept my bcaa's up using Xtend (sorry Paul!) and I think that's helped to maintain my strength and energy as I deplete calories. I will continue to update any changes in my diet / workouts as I get closer to the end...April 6th deadline, four weeks left!

Diet

Meal 1
.75 cup oatmeal
1 scoop ON whey
1 tablet fish oil

Meal 2
.75 cup brown rice
6 oz chicken
1 oz avocado

Meal 3
.75 cup brown rice
6 oz chicken
1 oz avocado
1 fish oil tablet

Meal 4
.75 cup brown rice
6 oz chicken
1 oz avocado

Preworkout
4 scoop Xtend
1.5 scoop CreaDyl
4 tablets NoBeta

Meal 5
1.25 cup brown rice
1 scoop ON whey
2 scoops Xtend

Meal 6
1/2 head lettuce
4 oz chicken
1 oz avocado

Meal 7
1.5 scoop ON casein

Workout

20 minutes eliptical at 8 mph

Supersets:

Prisoner Squats and incline dumbell flies
Leg extensions and incline press
Dumbell Press
Cable flies
Lying dumbell pull overs

[KeithFit]

Under a month left and I'm changing my diet up a bit. I typically have .75 cup of brown rice per meal with the exception of after workout. I'm going to work on cutting carbs significantly in my meals not revolving around a workout. Therefore, my plan is as follows:

Meal 1
.75 cup oatmeal
1 scoop ON whey
1 tablet fishoil

Meal 2
1 cup broccoli
6 oz chicken

Meal 3
1 cup broccoli
6 oz chicken
1 pill fishoil

Meal 4
.75 cup brown rice
6 oz chicken

Pre-workout
4 scoops Xtend
4 tablets NO-Beta
1.5 scoop CreaDyl

Post Workout Meal 5
1 scoop ON whey
1 cup brown rice
2 scoops Xtend

Meal 6
1/2 head lettuce
4 oz chicken
1 tablet fishoil

Meal 7
1.5 scoop ON casein

This is going to drop my calories quite a bit, and I plan a varying this diet between days I don't plan on lifting and days I'm going to hit the weights hard. If I start dropping more than 1.5 lbs per week I will have to up calories. I didn't plan on going to drastic because I don't want to lose muscle no matter what the price. I'm sitting around 193 right now so I would like to end up around 188 normal and 183 or so on picture day depending on how much water I'm holding. These last 3 weeks will be difficult because I am traveling 2 of the 3. During my travel it is not possible to get well prepared meals in between lunch and dinner and sometimes my workouts are limited. This is not how I wanted to end the contest, but I'm going to do all I can to balance the contest and work.

I'm also planning on continuing cutting straight through to summer and sitting around 185 the nice weather. This is different than what I typically perform for cycling, but this year I'd like to gradually gain through a clean increase in calories in order to reach 190-195 in 'picture ready' shape. We'll see!

[KeithFit]

Getting down the crunch time! Not much has changed which has really been my reason for not posting the same workouts / diets. I have started to make some changes today though in order to cut some more weight since I'd like to shed about 5 more pounds. Basically keeping BCAA and protein high and cutting out the brown rice and substituting broccoli and other low GI foods.

Meal 1
.75 cup oatmeal
1 scoop ON whey
1 pill fishoil

Meal 2
6 oz chicken
.25 cup brown rice
1 cup broccoli

Meal 3
6 oz chicken
.25 cup brown rice
1 cup broccoli
1 pill fishoil

Meal 4
6 oz chicken
.5 cup brown rice
1 cup broccoli

Preworkout
4 scoops Xtend
4 tablets NO Beta
1.5 scoop CreaDyl

Postworkout
1 cup brown rice
1 scoop ON whey

Meal 5
1 head lettuce
4 oz cod
3 tsp dressing
1 oz guacamole

Meal 6
1.5 scoop ON casein

Workout

I've been increasing my intensity slightly in order to really burn more calories. Also I've been super setting everything and increased all reps to 10-15 for each exercise. I'd like to bring out the slow twitch fibers and really gets some deep cuts. Hopefully things pay off, I'm pretty happy with the look so far. I've dedicated 15 minutes to posing each day and have been tanning pretty religiously. One thing I do need to cut back on is the carbonated beverages I've been taking in because it really makes me hold water and look worse than I really am which is mentally taxing. But I'm starting to feel tired mid-day so I think the calorie decrease and increase cardio is taking it's effect. Starting to feel like a diet now, so I guess I'm doing things right!

[KeithFit]

Traveling once again, but I got this down. Pretty low carb day for me, sitting around 60g up until 7 P.M. It certainly showed during my workout, I was pretty flat. I'm going to have to make sure that all turns out well during my final week, I've been going through periods of holding water that is really discouraging mentally. I know I am lower body fat but based on the mirror sometimes it doesn't show. However, I did see my tricep tendon connecting to the ulna, which is an indication on for my body that I am getting to one of the lowest points I've ever been, bf% wise. I'm really sticking to low carbs for the next couple weeks, so I should see some pretty rapid change.

Meal 1
.75 cup oatmeal
1 scoop ON whey
1 tablet fish oil

Meal 2
2 oz almonds

Meal 3
1 fresh city burrito w/o cheese- 42g protein, 20g carb, 23g fat from avocado

Pre-workout
4 scoop Xtend

Postworkout
1 scoop ON whey
1 serving mix nuts

Meal 5
6 oz roast beef
two pieces white bread

Workout
20 minutes eliptical at 10 mph

Superset
dbell bicep curls - 35 x 18, 40 x 15, 40 x 13
lying tricep dbell extensions - 20 x 20, 25 x 18, 35 x 12

Superset
preacher curl machine - 90 x 15, 90 x 12, 70 x 15
dips - bodyweight x 15 x 3 sets

dbell concentration curls - 35 x 15, 35 x 12, 25 x 15
tricep extension machine - 70 x 20, 80 x 15, 90 x 15

Pretty good workout, great pump. I forgot to take my DoubleT products and it definitely had an effect in terms of lack of endurence and energy. Tomorrow I won't make the same mistake. I'm planning on doing a couple two a days while traveling, although it will msotly be cardio. For these last couple weeks I think cardio is the best thing I can do, I don't plan on building much muscle since my calorie intake is low. I think the key for me now is fat loss and muscle maintenance and as long as my strength doesn't diminish and my weight doesn't drop beyond 2 lbs per week I feel pretty confident about my finish. 2 weeks left to the day.

[jordansrt]

Traveling once again, but I got this down. Pretty low carb day for me, sitting around 60g up until 7 P.M. It certainly showed during my workout, I was pretty flat. I'm going to have to make sure that all turns out well during my final week, I've been going through periods of holding water that is really discouraging mentally. I know I am lower body fat but based on the mirror sometimes it doesn't show. However, I did see my tricep tendon connecting to the ulna, which is an indication on for my body that I am getting to one of the lowest points I've ever been, bf% wise. I'm really sticking to low carbs for the next couple weeks, so I should see some pretty rapid change.

Meal 1
.75 cup oatmeal
1 scoop ON whey
1 tablet fish oil

Meal 2
2 oz almonds

Meal 3
1 fresh city burrito w/o cheese- 42g protein, 20g carb, 23g fat from avocado

Pre-workout
4 scoop Xtend

Postworkout
1 scoop ON whey
1 serving mix nuts

Meal 5
6 oz roast beef
two pieces white bread

Workout
20 minutes eliptical at 10 mph

Superset
dbell bicep curls - 35 x 18, 40 x 15, 40 x 13
lying tricep dbell extensions - 20 x 20, 25 x 18, 35 x 12

Superset
preacher curl machine - 90 x 15, 90 x 12, 70 x 15
dips - bodyweight x 15 x 3 sets

dbell concentration curls - 35 x 15, 35 x 12, 25 x 15
tricep extension machine - 70 x 20, 80 x 15, 90 x 15

Pretty good workout, great pump. I forgot to take my DoubleT products and it definitely had an effect in terms of lack of endurence and energy. Tomorrow I won't make the same mistake. I'm planning on doing a couple two a days while traveling, although it will msotly be cardio. For these last couple weeks I think cardio is the best thing I can do, I don't plan on building much muscle since my calorie intake is low. I think the key for me now is fat loss and muscle maintenance and as long as my strength doesn't diminish and my weight doesn't drop beyond 2 lbs per week I feel pretty confident about my finish. 2 weeks left to the day.

Your meals just made me hungry

[Simpy]

Do you travel for work? I'm assuming you'll be doing hotel workouts. :( That sucks because it's usually so unpredictable as to what equipment a place actually has.

[KeithFit]

Do you travel for work? I'm assuming you'll be doing hotel workouts. :( That sucks because it's usually so unpredictable as to what equipment a place actually has.

Yes i do, about 50% and its very hard. In fact, this is my last week and I'm traveling up until I take pictures on saturday / sunday! It will be difficult to finish strong but I'm putting my best foot forward. I have a very very strict diet plan for this week so I'll post everyday as I finish strong!

[KeithFit]

Carb Up
Calories Protein Carbs Fat Sodium
Meal 1 - 6:00
1 Cup oatmeal 300 10 54 6 0
fish oil 10 1
1 scoop Protein 120 24 3 1 80
Total 430 34 57 8

Meal 2 - 8:30
1/2 cup Rice 108 3 23 1 15
broccoli 1 cup 31 3 6 0 30
sodium 250
egg whites 6 96 24 0 0
Total 235 30 29 1

Meal 3 - 11:00
chicken 6 oz 165 35 0 2 165
1/2 cup Rice 108 3 23 1 15
sodium 250
broccoli 1 cup 31 3 6 0 30
Total 304 41 29 3

Meal 4 - 1:30
1/2 cup rice
chicken 6 oz 165 35 0 2 165
sodium 250
broccoli 1 cup 31 3 6 0 30
Total 196 38 6 2

Meal 5 (Pre) 4:00
egg whites 2 32 8 0 0
sweet pot 180 4 41 0 72
sodium 250
Total 212 12 41 0

Meal 6 (Post)- 7:30
Shake 400 48 28 10 220
broccoli 1 cup 31 3 6 0 30
Total 431 51 34 10

Meal 7 - 10:00
1 Scoop Casein 130 24 5 2 260
Total 130 24 5 2

Total 1938 229 200 26 2112


7 days from pictures. My diet is the highest carbs I'll have all week. I try to practice a balance of sodium, potassium, water, and carbs. Some people don't believe in the manipulation of these elements, but I think it definitely helps. Today I had 200mg of B6, about 2g sodium, 300 mg of potassium, 200ish carbs and 2.5 gallons of water. I'll gradually make modifications to each of these throughout the week and I'll update everyday. I'm going for 2 workouts a day, sprints in am and 10-15 rep circuit workouts in the afternoon to deplete glycogen stores. We'll see how this all plays out, but I'm optimistic since I did this last year and had pretty good results.

[maxrx]

Yes i do, about 50% and its very hard. In fact, this is my last week and I'm traveling up until I take pictures on saturday / sunday! It will be difficult to finish strong but I'm putting my best foot forward. I have a very very strict diet plan for this week so I'll post everyday as I finish strong!

Bro you are totally on your diet. Are you planning on carb depleating then loading and doing the entire cut sodium water thing.

[Lucky_ROA]

Solid stuff bro !!! I see you have your macros well adjusted ! Will be def. anticipating your next update !

[KeithFit]

Bro you are totally on your diet. Are you planning on carb depleating then loading and doing the entire cut sodium water thing.

I'm doing it all and I'm traveling all week! Holy crap it's been difficult and draws a lot of attention. I never realized how much sodium is in restraunt food until I cut it out! Haha here is my diet for the past couple days as well as sodium, potassium, water cycles.

Monday

Carb Down
Calories Protein Carbs Fat Sodium
Meal 1 - 6:00
.5 Cup oatmeal 150 5 27 3 0
fish oil 10 1
1 scoop Protein 120 24 3 1 80
Total 280 29 30 5

Meal 2 - 8:30

broccoli 1 cup 31 3 6 0 30

egg whites 6 96 24 0 0
Total 127 27 6 0

Meal 3 - 11:00
chicken 6 oz 165 35 0 2 165


broccoli 1 cup 31 3 6 0 30
Total 196 38 6 2

Meal 4 - 1:30

chicken 6 oz 165 35 0 2 165

broccoli 1 cup 31 3 6 0 30
Total 196 38 6 2

Meal 5 (Pre) 4:00
egg whites 2 32 8 0 0
sweet pot 180 4 41 0 72

Total 212 12 41 0

Meal 6 (Post)- 7:30
Shake 400 48 28 10 220

Total 400 48 28 10

Meal 7 - 10:00
1 Scoop Casein 130 24 5 2 260
Total 130 24 5 2

Total 1541 216 122 21 1052
50.17 28.34 10.98

Tuesday

Carb Down
Calories Protein Carbs Fat Sodium
Meal 1 - 6:00
.25 Cup oatmeal 75 3 13 2 0
fish oil 10 1
1 scoop Protein 120 24 3 1 80
Total 205 27 16 4

Meal 2 - 8:30

broccoli 1 cup 31 3 6 0 30

egg whites 6 96 24 0 0
Total 127 27 6 0

Meal 3 - 11:00
chicken 6 oz 165 35 0 2 165


broccoli 1 cup 31 3 6 0 30
Total 196 38 6 2

Meal 4 - 1:30

chicken 6 oz 165 35 0 2 165

broccoli 1 cup 31 3 6 0 30
Total 196 38 6 2

Meal 5 (Pre) 4:00
egg whites 2 32 8 0 0
broccoli 2 cup 62 6 12 0 60

Total 94 14 12 0

Meal 6 (Post)- 7:30
Shake 400 48 28 10 220

Total 400 48 28 10

Meal 7 - 10:00
1 Scoop Casein 130 24 5 2 260
Total 130 24 5 2

Total 1348 216 79 20 1040
50.17 18.35 10.45

Wednesday

Carb Down
Calories Protein Carbs Fat Sodium
Meal 1 - 6:00
.25 Cup oatmeal 75 3 13 2 0
fish oil 10 1
1 scoop Protein 120 24 3 1 80
Total 205 27 16 4

Meal 2 - 8:30

broccoli .5 cup 15 2 3 0 15

egg whites 6 96 24 0 0
Total 111 26 3 0

Meal 3 - 11:00
chicken 6 oz 165 35 0 2 165


broccoli 1 cup 31 3 6 0 30
Total 196 38 6 2

Meal 4 - 1:30

chicken 6 oz 165 35 0 2 165
fish oil 10 1
broccoli .5 cup 15 2 3 0 15
Total 190 37 3 3

Meal 5 (Pre) 4:00
egg whites 2 32 8 0 0
broccoli 2 cup 62 6 12 0 60

Total 94 14 12 0

Meal 6 (Post)- 7:30
1 scoop Protein 120 24 3 1 80
almonds 180 7 6 16
Total 300 31 9 17

Meal 7 - 10:00
1 Scoop Casein 130 24 5 2 260
Total 130 24 5 2

Total 1226 197 54 28 870
45.76 12.54 14.63

Monday:

Sodium - 2000 mg
Water - 2.5 gal
Potassium - 3000 mg

Tuesday:

Sodium - 1500 mg
Water - 2 gal
Potassium - 3500 mg

Wednesday:

Sodium - 1000 mg
Water - 1.5 gal
Potassium - 4000 mg

Workouts have been about 30 mins with all exercises being circuit training with reps of 12-18 reps to deplete my glycogen stores. I'm looking great but feeling weak. I can feel the affects of depletion and I think everything is running well. Tomorrow is my last cardio day, today is my last weight day. I will only practice posing after tomorrow afternoon and plan on tanning / applying pro tan for the next 3 days before pictures. I'm very proud of my ability and persistance despite this difficult situation and regardless of my outcome in the content I've learned a lot about discipline and myself. Can't wait until my carb load on sunday!

[maxrx]

If you knew how many arguments I have had in restaurants about how to prepare my meal you would laugh - also how many times have they rubbed their nuts on my chicken breast? Good luck bro - is the NO-Beta still putting out as you decrease sodium and carbs?

[dpressma]

You're diet is absolutely ridiculous! That is really impressive. Sick physique bro, you're hard work has definitely paid off. What kinda pump are you getting with the NO Beta + Super setting with high reps!?

[dpressma]

If you knew how many arguments I have had in restaurants about how to prepare my meal you would laugh - also how many times have they rubbed their nuts on my chicken breast? Good luck bro - is the NO-Beta still putting out as you decrease sodium and carbs?

Lmao. Be honest, how many restaurants have you been kicked out of :D

[drooks10]

Best of luck to you as you finish this challenge. Looking forward to seeing the final pics!

Enjoy that carb-up meal!!!!

[Zangeif Lagasse]

If you knew how many arguments I have had in restaurants about how to prepare my meal you would laugh - also how many times have they rubbed their nuts on my chicken breast? Good luck bro - is the NO-Beta still putting out as you decrease sodium and carbs?

lmao, I hear that all to well, I've been strict with sodium intake for the past year and change, they're always convinced that you're just going out of your way to be difficult.

@OP, how do you feel the products helped you as far as reaching your goals with your cut while undergoing all the hectic cycles of constantly being on the road and such?

[KeithFit]

You're diet is absolutely ridiculous! That is really impressive. Sick physique bro, you're hard work has definitely paid off. What kinda pump are you getting with the NO Beta + Super setting with high reps!?

NO-Beta continues to impress! I've been taking it solid the whole time, I'm up to 5 pills though. As I've been decreasing my carbs this week it is taking more of an effect so I may back down to 4. Like i said i'm very weak, but I still get great pumps and it looks good since i'm getting cut with the loading / depleting cycles. Today I'm holding an incredible amount of water, not sure why, but I think I remember this happening prior. I'm off the the gym shortly, I'll update my diet for today later tonight. Thanks for the support!

[EVO-PT]

NO-Beta continues to impress! I've been taking it solid the whole time, I'm up to 5 pills though. As I've been decreasing my carbs this week it is taking more of an effect so I may back down to 4. Like i said i'm very weak, but I still get great pumps and it looks good since i'm getting cut with the loading / depleting cycles. Today I'm holding an incredible amount of water, not sure why, but I think I remember this happening prior. I'm off the the gym shortly, I'll update my diet for today later tonight. Thanks for the support!

Iam pumped to use No-Beta - keeping hearing great things about it!

Training and diet are solid as mate!

[ChaseMans]

Good luck with the rest of the contest. Your diet and training look spot on and also looks like your really liking the products.

[dpressma]

Iam pumped to use No-Beta - keeping hearing great things about it!

Training and diet are solid as mate!

It definitely sounds like it's one of the best NO's on the market! I can't wait to try the whole line! I'm also reading a lot of great reviews for Wildberry glutacene!

In for tonight's workout!

[Zangeif Lagasse]

NO-Beta continues to impress! I've been taking it solid the whole time, I'm up to 5 pills though. As I've been decreasing my carbs this week it is taking more of an effect so I may back down to 4. Like i said i'm very weak, but I still get great pumps and it looks good since i'm getting cut with the loading / depleting cycles. Today I'm holding an incredible amount of water, not sure why, but I think I remember this happening prior. I'm off the the gym shortly, I'll update my diet for today later tonight. Thanks for the support!

Did you switch over to distilled water when doing your sodium cycle?

[cw955588]

You've done a really great job can't wait to see the final pics! Enjoy the carb load! :)

[jovinni]

Looking forward to seeing your pics. Good luck on your final week!

[Credz]

Great Log! Enjoyed reading over this. Subbed!

Haha, I ended up taking 6 pills before my arm workout yesterday and it was intense!

[KeithFit]

Did you switch over to distilled water when doing your sodium cycle?

I was planning on it, but I'm keeping my potassium intake high which should help offset whatever sodium I do take in through water. The past two days have been low water (.5 gal - .75 gal) so I doubt I did much damage. Here is my log for past two days and tonight!

Thursday

Carb Down
Calories Protein Carbs Fat Sodium
Meal 1 - 6:00
.25 Cup oatmeal 75 3 13 2 0
fish oil 10 1
1 scoop Protein 120 24 3 1 80
Total 205 27 16 4

Meal 2 - 8:30

broccoli .5 cup 15 2 3 0 15

egg whites 6 96 24 0 0
Total 111 26 3 0

Meal 3 - 11:00
chicken 6 oz 165 35 0 2 165


broccoli 1 cup 31 3 6 0 30
Total 196 38 6 2

Meal 4 - 1:30

chicken 6 oz 165 35 0 2 165
fish oil 10 1
broccoli .5 cup 15 2 3 0 15
Total 190 37 3 3

Meal 5 (Pre) 4:00
egg whites 2 32 8 0 0
broccoli 2 cup 62 6 12 0 60

Total 94 14 12 0

Meal 6 (Post)- 7:30
1 scoop Protein 120 24 3 1 80
almonds 180 7 6 16
Total 300 31 9 17

Meal 7 - 10:00
1 Scoop Casein 130 24 5 2 260
Total 130 24 5 2

Total 1226 197 54 28 870
45.76 12.54 14.63

Friday

Calories Protein Carbs Fat Sodium
Meal 1 - 6:00
broccoli 1 cup 31 3 6 0 30
fish oil 10 1
1 scoop Protein 120 24 3 1 80
Total 161 27 9 2

Meal 2 - 8:30

broccoli .5 cup 15 2 3 0 15

egg whites 6 96 24 0 0
Total 111 26 3 0

Meal 3 - 11:00
chicken 6 oz 165 35 0 2 165


broccoli .5 cup 15 2 3 0 15
Total 180 37 3 2

Meal 4 - 1:30

chicken 6 oz 165 35 0 2 165
fish oil 10 1
broccoli .5 cup 15 2 3 0 15
Total 190 37 3 3

Meal 5 (Pre) 4:00
egg whites 2 32 8 0 0
broccoli 2 cup 62 6 12 0 60

Total 94 14 12 0

Meal 6 (Post)- 7:30
1 scoop Protein 120 24 3 1 80
almonds 180 7 6 16 110
Total 300 31 9 17

Meal 7 - 10:00

Total 0 0 0 0

Total 1036 172 39 24 735
39.95 9.06 12.54

Saturday

Calories Protein Carbs Fat Sodium
Meal 1 - 8:00
celery 31 1 6 0 0
fish oil 10 1
4 oz chicken 110 35 0 2 0
Total 151 36 6 3

Meal 2 - 11:00

1/2 head lettuce 40 0 8 0

egg whites 6 96 24 0 0
Total 136 24 8 0

Meal 3 - 2:00
egg whites 6 96 24 0 0
fish oil 10 1

1/2 head lettuce 40 0 8 0
Total 146 24 8 1

Meal 4 - 5:00 - 8

3 oz salmon 175 19 0 10 52
sweet pot 300 12 72 0 120
1/2 head lettuce 40 0 8 0
Total 515 31 80 10

Meal 5 9:00
1/2 cheesecake 125 2 10 9 166
Total 125 2 10 9

Total 1073 117 112 23 338
43.62 41.75 8.57

I will be eating very few carbs, sodium, and water all day until later tonight. I'm going with a salmon, sweet potato load with some more greens. This meal will be nibbled on throughout a 3 hour period to prevent bloating. About 1.5 hours later I'll have some cheesecake for the high fat and high GI sugars. This should help fill me out some and suck up the water. I'll repeat a similar meal sequence the the am before pictures and if I need more carbs I'll load up on 1/2 a snickers. Some people don't like to eat this stuff, but my body takes it pretty well. I tried going completely clean last year and finished a bit flat, so we'll see how this plays out!

[Zangeif Lagasse]

Diet looks really solid, yeah I don't think you'll be retaining much water with that kind of intake.

How have your workouts been? Still feeling the effects of the products consistently?

[KeithFit]

All done! Worked out well to, right on Easter. This morning's diet and exercise were as follows:

5:00 - 7:30
4 oz salmon
6 oz sweet potato
1 tsp honey
100 mg potassium
1/2 cheesecake
4 oz gatorade
4 pills NO-Beta (for the pump!)
2 oz vodka (vascularity and to dry me out)

8:00
Application of ProTan

8:30
Pumping up

8:50
Photos + pumping

11:00 a.m.
Easter candy!

It was one hell of a morning, but I felt great and love my pictures. In ten weeks I don't know that I could have pulled off much more, the NO-Beta kept me pumping the whole way even through the final day. I'll have my photos and article up shortly! Thanks for everyone's support.

[Zangeif Lagasse]

All done! Worked out well to, right on Easter. This morning's diet and exercise were as follows:

5:00 - 7:30
4 oz salmon
6 oz sweet potato
1 tsp honey
100 mg potassium
1/2 cheesecake
4 oz gatorade
4 pills NO-Beta (for the pump!)
2 oz vodka (vascularity and to dry me out)

8:00
Application of ProTan

8:30
Pumping up

8:50
Photos + pumping

11:00 a.m.
Easter candy!

It was one hell of a morning, but I felt great and love my pictures. In ten weeks I don't know that I could have pulled off much more, the NO-Beta kept me pumping the whole way even through the final day. I'll have my photos and article up shortly! Thanks for everyone's support.

Sounds great, I'm sure the pics are going to be impressive.

You put in a lot of good hard work and really nailed it down to an exact science. Impressive dedication.

[KeithFit]

For several years now I had been practicing the traditional “bulking” and “cut” cycles, fluctuating my weight in an effort to gain the most muscle as quick as possible and then cutting down through strict dieting and lots of cardio. This year, I made the resolution to reduce the drastic swings I had previously been taking (+ or – 50 pounds!) and really get into the best shape of my life and maintain it.

After about two weeks, like most peoples’ resolutions, my motivation had diminished and I began ‘breaking’ my diet more often. Browsing on Bodybuilding.com in late January I came across the Double-T CreaDyl / NO-Beta Transformation Challenge and honestly had never heard of the company. I was skeptical of the products but thought, “this contest would give me the motivation I need.” After a week of trying the CreaDyl (1 scoop) and NO-Beta (3 pills) I noticed the traditional pumps and energy from other company products. It was true; I did get the motivation and drive to get back on my diet and start shedding the fat I had built up. But the difference with this contest, was noticed several weeks into the contest.

After week four of the contest, I had maintained the same dosage with the CreaDyl and NO-Beta and actually started experiencing greater pumps and strength during workouts! Week five... week six… week seven… and on and on! Most people that enter these contests purchase the product and rave because it is a contest requirement. I can honestly say that I will continue to use Double-T products as long as I am in the sport because these products work! I’ve never experienced a NO product or creatine mix that has not required me to consistently increase the dosage until eventually having no effect. Isn’t that the true test of a quality product - not how much advertising or well known the brand is – but how effective the product is in achieving results? Let me say, NO-Beta and CreaDyl are quality products.

After completing this contest, I have been able to achieve my target of getting in the best shape of my life (more than 8% bf loss) as well as developed the discipline to maintain my fitness level. It was this contest that motivated me to meet my resolution this year, but it was the Double-T products that truly drove me to achieve this goal. From the energy needed for 4 a.m. workouts to the continuous pumps during peak weak depletion, these supplements provided everything I needed to push the threshold. Everyone at Double-T has been incredibly supportive and helpful through this whole contest (posing instruction, free supplements, and more contests) and I’m so appreciative; thanks you!

[cw955588]

Your final pics look awesome what a huge change from 10 weeks ago! I like that you plan to maintain rather than swing your weight up and down... Congrats and good luck! :)

[dpressma]

Great job brother! Maintaining and packing on lean mass is the way to go :) Awesome to hear that Double-T impressed and you'll be sticking with them!

[Credz]

Awesome transformation! Looking great. Maintaining while adding on lean muscle is something I want to try to do as well once I diet down in the next month. Tired of putting on the fat and feeling bloated a lot lol

[perfektion]

Reading 1000 cals for a day made me hungry....holy sheet

gj