CoQ10's Keto Month

[CoQ10]

Hey Everybody,

I'll be on a CKD from now until mid-June, so if anyone would like any workout and/or diet ideas, feel free to follow along :).

-C10

[CoQ10]

Day 1

Weight: 155

Cardio (12:00 PM - 1:00 PM):

Mode - Moderate-intensity, Boxing
Avg. HR - 170 BPM
Calories Burned - 550 kcal

Meal One (1:45 PM):

4 eggs

250 kcal, 24 P, 3 C, 16 F

Meal Two (3:55 PM):

1 turkey burger
1.5 tsp flax seed oil
1 cap Scivation Sesamin
2 caps fish oil
1 tab NOW Super Enzymes
3 Irwin Naturals Living Green Liquid-Gel Multi

275 kcal, 31 P, 0 C, 17 F

Meal Three (8:50 PM):

4 eggs
1 tab NOW Super Enzymes

250 kcal, 24 P, 3 C, 16 F

Meal Four (10:55 PM):

1 hamburger
1 turkey hot dog
1 tab NOW Super Enzymes

280 kcal, 29 P, 1 C, 18 F

Meal Five (1:00 AM):

1 hamburger
1 turkey hot dog
1 tab NOW Super Enzymes

280 kcal, 29 P, 1 C, 18 F

Totals: 1,335 kcal, 137 P, 8 C, 85 F

Thoughts: Cardio really kicked my ass today, but the diet went really well! The first few days of keto are usually pretty tough for me, but I actually felt good today. Looking forward to my weight workout tomorrow and seeing if strength levels hold up.

-C10

[ironstrife]

whooa... ur calore is quite low.....

[CoQ10]

whooa... ur calore is quite low.....

Hey, thanks for the feedback.

I usually have trouble reaching the appropriate number of calories on the first few days of keto, but once I get into a groove they should be quite a bit higher.

-C10

PS - Great sig!

[CoQ10]

Day 2

Weight: 153.5

Pre-Workout (1:00 PM):

1 hamburger
1 slice reduced-fat provolone cheese
5 caps NOW Super Omega 3-6-9
1 tab NOW Super Enzymes
3 Irwin Naturals Living Green Liquid-Gel Multi

265 kcal, 28 P, 0 C, 17 F

Workout (2:30 PM - 3:30 PM):

Front Squat (shoulder width stance) -
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3

BB Military Press (standing) -
85 x 3
95 x 3
105 x 3
110 x 3
115 x 3
120 x 3
125 x 3
130 x 3
135 x 3
140 x 3

Dips -
BW+45 x 3
BW+60 x 3
BW+75 x 3
BW+90 x 3
BW+100 x 3
BW+110 x 3
BW+120 x 3
BW+130 x 3
BW+140 x 3
BW+150 x 3
BW+160 x 3

Post-Workout (3:45 PM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Meal One (6:40 PM):

"Olive Garden Pork Filettino"

360 kcal, 65 P, 4 C, 9 F

Meal Two (9:35 PM):

Wendy's Double Jr. Cheeseburger
Wendy's Ultimate Chicken Grill with Cheese
Sobe Lean Iced Tea

610 kcal, 67 P, 6 C, 36 F

Cardio (12:00 AM - 12:30 AM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 151 BPM
Calories Burned - 375 kcal

Meal Three (1:05 AM):

1 hamburger
1 slice reduced-fat provolone cheese
5 caps NOW Super Omega 3-6-9
1 tab NOW Super Enzymes

265 kcal, 28 P, 0 C, 17 F

Totals: 1,675 kcal, 230 P, 12 C, 79 F

Thoughts: Busy day today so I really had to rush through my workout, but I was actually pretty satisfied with my performance. With the rest time cut in half and virtually no carbohydrates in my system, I was still able hit the same numbers I hit a few weeks ago. Tomorrow will just be a cardio day, I'll shoot for my 3RM on Saturday, and then start TTT on Monday.

-C10

[ironstrife]

i like your routine.. what's your full routine like?

[CoQ10]

i like your routine.. what's your full routine like?

Right now I'm just finishing up Waterbury's HFT program. You can check that out by clicking my old journal. Basically, it consists of two full-body workouts twice a day, four days per week. Obviously, this isn't a good choice while in a hypocaloric state, so I'll be switching to Waterbury's TTT program for the duration of my CKD. Here's a link to the article:

http://www.t-nation.com/readTopic.do?id=476508

Thanks for stopping by, and let me know what you think.

-C10

[CoQ10]

Day 3

Weight: 153

Cardio (2:30 PM - 3:00 PM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 153 BPM
Calories Burned - 380 kcal

Meal One (3:55 PM):

2 turkey burgers
1 tbsp flax seed oil
1 cap Scivation Sesamin
4 caps NOW Super Omega 3-6-9
1 tab NOW Super Enzymes
3 Irwin Naturals Living Green Liquid-Gel Multi

555 kcal, 62 P, 0 C, 34 F

Meal Two (8:00 PM):

"Denny's Cheddar Omelette"

520 kcal, 35 P, 5 C, 40 F

Meal Three (10:10 PM):

1 turkey burger
1 slice reduced-fat provolone cheese
7 caps NOW Super Omega 3-6-9
1 cap Scivation Sesamin
1 cap Primaforce CLA
1 tab NOW Super Enzymes

335 kcal, 36 P, 0 C, 21 F

Totals: 1,410 kcal, 133 P, 5 C, 95 F

Thoughts: No lifting today, but a nice little cardio session. I increased my fat intake a bit and lowered my protein intake and will try to consume a little bit more of each in coming days.

-C10

[CoQ10]

Day 4

Weight: 152.5

Meal One (6:25 AM):

4 pieces cheese
5 sugar-free peanut butter cups

360 kcal, 22 P, 1 C, 30 F

Meal Two (10:00 AM):

2 Jack in the Box Sausage, Egg, and Cheese Biscuits

620 kcal, 40 P, 2 C, 50 F

Cardio (1:25 PM - 1:55 PM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 154 BPM
Calories Burned - 395 kcal

Meal Three (2:25 PM):

McDonald's Angus Steak Burger
1 tab NOW Super Enzymes
3 Irwin Naturals Living Green Liquid-Gel Multi

250 kcal, 24 P, 0 C, 18 F

Meal Four (5:30 PM):

2 pieces cheese

120 kcal, 10 P, 0 C, 9 F

Meal Five (10:25 PM):

15 strips extra lean turkey bacon

250 kcal, 45 P, 0 C, 8 F

Totals: 1,600 kcal, 141 P, 3 C, 115 F

Thoughts: Another fairly good, albeit long, day. I planned on finishing up the HFT program today, but I'm exhausted so I'll just have to postpone it until a day. The cardio went well again, though, and I plan to hit it hard tomorrow morning to start my day :).

-C10

[CoQ10]

Day 5

Weight: 153.5

Meal One (8:30 AM):

2 pieces reduced-fat string cheese

120 kcal, 18 P, 1 C, 5 F

Meal One (10:30 AM):

2 Starbucks Reduced-Fat Breakfast Sandwiches

315 kcal, 32 P, 2 C, 20 F

Meal Two (1:00 PM):

1 hamburger

315 kcal, 27 P, 0 C, 23 F

Pre-Workout (4:45 PM):

Carrows' Steak and Eggs

575 kcal, 71 P, 2 C, 29 F

Workout (6:45 PM - 7:45 PM):

Bent Over Row -
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3

Yates Row -
165 x 3
175 x 3
185 x 3
195 x 3

BB Biceps Curl -
60 x 3
70 x 3
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3

Post-Workout (8:00 PM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Meal Three (9:30 PM):

1 turkey burger

160 kcal, 22 P, 0 C, 8 F

Totals: 1,660 kcal, 212 P, 7 C, 85 F

Thoughts: An okay workout today, though I didn't feel especially strong. I think a lack of sleep may beginning to take its toll, so I'm going to bed early tonight and sleeping a bit later than usual. Bummed that I didn't have time for cardio today, but I'll definitely get in a quality jog tomorrow evening.

-C10

[CoQ10]

Day 6

Weight: 151.5

Supplement 1 (8:30 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (11:45 AM - 12:15 PM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 163 BPM
Calories Burned - 395 kcal

Meal One (1:00 PM):

1 turkey burger
1 piece cheese
2 caps NOW Super Omega 3-6-9
1 cap Scivation Sesamin
1 cap Primaforce CLA

260 kcal, 27 P, 0 C, 17 F

Meal Two (4:15 PM):

4 eggs
1 tab NOW Super Enzymes

250 kcal, 24 P, 3 C, 16 F

Supplement 2 (6:30 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Pre-Workout (7:40 PM):

2 turkey burgers
2 slices reduced-fat provolone cheese
1.5 tsp flax seed oil
1 cap Scivation Sesamin
1 cap Primaforce CLA
2 caps fish oil
1 tab NOW Super Enzymes

520 kcal, 54 P, 0 C, 34 F

Workout (9:00 PM - 10:00 PM):

A1 Front Squat (shoulder width stance)- (165 x 3) x 6
A2 Pull-Up (shoulder width, alternating grip) - (BW+90 x 3) x 6

B1 BB Decline Press (shoulder width grip) - (205 x 3) x 6
B2 DB Romanian Deadlift - (100 x 3) x 6

C1 DB Side Bends - (80 x 3) x 6
C2 Standing Calf Raises (feet straight ahead) - (200 x 3) x 6

Rest: 60s between supersets
Load: 6RM

Post-Workout (10:20 PM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Totals: 1,205 kcal, 147 P, 5 C, 67 F

Thoughts: My first day of TTT went really well. Pretty high volume, but very time-effective due to the supersetting. Numbers weren't anything extraordinary, but they felt solid, and I definitely think I can improve on them next week. Calories were low today because I had a pretty bad stomach ache (I think I drank too much water), but it didn't seem to effect my performance much, and I should be able to pick things back up tomorrow.

-C10

[CoQ10]

Day 7

Weight: 147.5

Meal One (2:40 PM):

IHOP 'Chicken Fajita Omelette'

595 kcal, 58 P, 9 C, 36 F

Supplement 1 (4:30 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (5:15 AM - 5:45 PM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 164 BPM
Calories Burned - 400 kcal

Meal Two (6:20 PM):

3 cheese sticks
1 protein shake

500 kcal, 56 P, 6 C, 28 F

Supplement 2 (8:00 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Three (9:50 PM):

2 turkey burgers
2 slices reduced-fat provolone cheese
1.5 tsp flax seed oil
1 cap Scivation Sesamin
1 cap Primaforce CLA
2 caps fish oil
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

520 kcal, 54 P, 0 C, 34 F

Totals: 1,615 kcal, 168 P, 15 C, 98 F

Thoughts: Today went well. I got some good, quality sleep, got in a nice cardio session, and stuck with my diet. I planned to get in a session of GPP as well, but I'm just too tired at this point. On Thursday and Saturday, though, I'll probably do two cardio sessions per day (one low-intensity and one HIIT or GPP).

-C10

[CoQ10]

Day 8

Weight: 148

Pre-Workout (11:45 AM):

5 eggs
1 piece reduced-fat string cheese
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

380 kcal, 39 P, 4 C, 23 F

Supplement 1 (12:35 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Workout (12:50 PM - 1:20 PM):

A1 Standing DB Alternating Shoulder Press - (22.5 x 24) x 2
A2 Reverse Lunges - (22.5 x 24) x 2

B1 Dips - (BW x 24) x 2
B2 BB Shrugs - (115 x 24) x 2

C1 Standing BB Curls - (45 x 24) x 2
C2 Lateral Raises - (6 x 24) x 2

Rest: 90s between supersets
Load: 26RM

Post-Workout (1:40 PM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Supplement 2 (4:20 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (6:10 PM):

3 cheese sticks
1 tab NOW Super Enzymes

340 kcal, 21 P, 3 C, 27 F

Cardio (6:20 PM - 8:20 PM):

Mode - Low-intensity, Outdoor jogging and light MMA training
Avg. HR - ??? BPM
Calories Burned - ??? kcal

Supplement 3 (9:10 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (9:30 PM):

TGI Friday's 'Sizzling Chicken and Cheese'

470 kcal, 40 P, 5 C, 32 F

Meal Three (2:30 AM):

3 cheese sticks
1 tab NOW Super Enzymes

340 kcal, 21 P, 3 C, 27 F

Totals: 1,705 kcal, 163 P, 17 C, 109 F

Thoughts: Wow! Today was truly exhausting. The high-rep workout in the afternoon was one of the most challenging experiences I've endured in a long time, and outdoor jogging coupled with MMA was no cake walk. I'm proud of myself for getting through everything alright, and now I'm going to go sleep HARD :p. Tomorrow I'll do some GPP in the morning and some low-intensity cardio at night, and then Friday I'm going to be giving "CrossFit" a try.

-C10

[CoQ10]

Day 9

Weight: 148

Supplement 1 (12:35 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (1:10 PM):

5 eggs
1 piece reduced-fat string cheese
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

380 kcal, 39 P, 4 C, 23 F

GPP (2:30 PM - 3:00 PM):

Hybrid 1 (Alternate Push-up/Pull-up) - (BW x 90s) x 5
Walking Lunges - (BW x 90s) x 3

Rest: 120s between sets

Meal Two (3:35 PM):

1 Dorian Yates Approved Protein Slam

110 kcal, 27 P, 0 C, 0 F

Supplement 2 (5:15 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Three (5:40 PM):

6 oz. white meat chicken
.5 cups Mexican cheese

405 kcal, 52 P, 2 C, 21 F

Meal Four (9:30 PM):

Grilled steak and cheese

670 kcal, 60 P, 8 C, 44 F

Totals: 1,565 kcal, 178 P, 14 C, 88 F

Thoughts: Pretty disappointed with my performance today. For one, I was unable to complete the GPP program as prescribed by Waterbury and had to omit one of the 'hybrids.' Secondly, I planned to get in a jog, but I just tried and really don't have it in my tonight. Oh well, tomorrow's another day. I'll get my cardio in during the morning or early afternoon and then work on some explosive strength as I begin my first carb up in the evening.

[iron619]

I think you are gonna get some good strength on this program! Also, training dynamically will help develop neurological pathways. Good luck with this program.

Also, I am gonna post something in your old journal here shortly...

Oh yeah, thanks for the invite for UFC 71 at your pad, but I will be at a wedding in L.A. tomorrow. Hope you have a great weekend man!

[CoQ10]

Day 10

Weight: 148

Supplement 1 (10:35 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (12:45 PM - 1:05 PM):

Mode - HIIT, Treadmill (jogging/sprinting)
Avg. HR - 179 BPM
Calories Burned - 245 kcal

Meal One (1:45 PM):

6 oz. white meat chicken
.5 cups Mexican cheese
1 cap Scivation Sesamin
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

415 kcal, 52 P, 2 C, 22 F

Supplement 2 (3:15 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (3:50 PM):

Wendy's Half-Pound Double with Cheese

480 kcal, 42 P, 1 C, 34 F

Pre-Workout (7:05 PM):

Wendy's Ultimate Chicken Grill

130 kcal, 26 P, 2 C, 2 F

Supplement 3 (8:35 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Workout (9:00 PM - 9:40 PM):

Box Squats (1-2" below parallel) - (BW x 3) x 8
Push-Ups - (BW x 3) x 8
Bent Over Row (medium, supinated grip) - (80 x 3) x 8
Sit-Ups - (BW+10 x 3) x 8

Rest: 60s between sets
Load: 18RM

Post-Workout (9:45 PM):

Protein shake

160 kcal, 35 P, 4 C, 0 F

Meal Three (1:05 AM):

Carl's Jr. Low Carb Six Dollar Burger

475 kcal, 33 P, 2 C, 37 F

Totals: 1,660 kcal, 188 P, 11 C, 95 F

Thoughts: I posted this yesterday, but it didn't seem to take. Cliff's Notes: Overall, a good day, but the evening workout felt a bit too easy. Great to get back to HIIT though!

-C10

[CoQ10]

Day 11

Weight: 147.5

Supplement 1 (10:50 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

GPP (11:40 AM - 12:20 PM):

Hybrid 1 (Alternate Push-up/Pull-up) - (BW x 180s, 120s, 90s, 60s)
Hybrid 2 (Pop Up and Jump) - (BW x 180s) x 3
Walking Lunges - (BW x 120s) x 2

Meal One (12:25 PM):

Protein shake

160 kcal, 35 P, 4 C, 0 F

Meal Two (2:20 PM):

"Denny's Cheddar Omelette"

520 kcal, 35 P, 5 C, 40 F

Supplement 2 (3:50 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Three (5:45 PM):

McDonald's Angus Steak Burger
1 tab NOW Super Enzymes
3 Irwin Naturals Living Green Liquid-Gel Multi

250 kcal, 24 P, 0 C, 18 F

Meal Four (9:25 PM):

Grilled steak

475 kcal, 65 P, 4 C, 22 F

Meal Five (2:30 AM):

Wendy's Ultimate Chicken Grill

130 kcal, 26 P, 2 C, 2 F

Totals: 1,535 kcal, 185 P, 15 C, 82 F

Thoughts: Great workout today! Diet went really well, too. Looking forward to my day off tomorrow and then hitting it hard again on Monday.

-C10

[CoQ10]

I think you are gonna get some good strength on this program! Also, training dynamically will help develop neurological pathways. Good luck with this program.

Also, I am gonna post something in your old journal here shortly...

Oh yeah, thanks for the invite for UFC 71 at your pad, but I will be at a wedding in L.A. tomorrow. Hope you have a great weekend man!

Hey Chris!

Yeah, the explosive workouts are something new to me, but I really enjoy it! It almost seems to easy, but I guess it serves its purpose.

Missed a couple of great fights today man. Hope you had fun at the wedding though :).

-C10

[CoQ10]

Day 12

Weight: 148

Meal One (12:25 PM):

"Denny's Cheddar Omelette"

520 kcal, 35 P, 5 C, 40 F

Meal Two (3:00 PM):

Turkey and cheese

750 kcal, 100 P, 6 C, 36 F

Meal Three (8:00 PM):

Turkey, ham, and cheese

1,055 kcal, 135 P, 8 C, 50 F

Totals: 2,325 kcal, 270 P, 19 C, 126 F

Thoughts: I went out to an amusement park with some friends from out of town today and ate *way* too many calories! On the plus side, I kept the carbs relatively low, but I'm really going to have to watch it in the future. Calories are probably going to be a little lower next week as I'm going to adjust them for my weight.

-C10

[CoQ10]

Day 13

Weight: 147

Supplement 1 (9:00 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (11:05 AM - 11:35 AM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 168 BPM
Calories Burned - 410 kcal

Meal One (12:15 PM):

4 eggs
1 tab NOW Super Enzymes
3 Irwin Naturals Living Green Liquid-Gel Multi

250 kcal, 24 P, 3 C, 16 F

Meal Two (5:00 PM):

6 pieces Baybel Light cheese
1 chicken sausage

480 kcal, 56 P, 1 C, 28 F

Pre-Workout (8:55 PM):

2 chicken sausages
1 tab NOW Super Enzymes

350 kcal, 40 P, 2 C, 20 F

Supplement 2 (9:50 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Workout (10:45 PM - 11:40 PM):

A1 Front Squat (shoulder width stance)- (175 x 3) x 6
A2 Pull-Up (shoulder width, alternating grip) - (BW+95 x 3) x 6

B1 BB Decline Press (shoulder width grip) - (210 x 3) x 6
B2 BB Romanian Deadlift - (225 x 3) x 6

C1 DB Side Bends - (85 x 3) x 6
C2 Seated Calf Raises (feet straight ahead) - (135 x 3) x 6

Rest: 60s between supersets
Load: 5RM

Post-Workout (12:10 AM):

1 IDS New Whey Liquid Protein 42
32 oz. Minute Maid Light Lemonade
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

190 kcal, 42 P, 6 C, 0 F

Meal Three (1:40 AM):

6 pieces Baybel Light cheese
1 tab NOW Super Enzymes

305 kcal, 36 P, 0 C, 18 F

Totals: 1,575 kcal, 198 P, 12 C, 82 F

Thoughts: Really good day today. Avoided all the holiday food (hamburgers, hot dogs, beer) and did some shopping. I ended up pretty close to the ideal calorie count today, which feels great after my slip-up yesterday. Cardio felt good (though boring) and I made some progress on my lifts as well. Looking forward to GPP tomorrow as well as some HIIT in the form of kickboxing in the PM.

-C10

[CoQ10]

Day 14

Weight: 146.5

Supplement 1 (10:30 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

GPP (12:50 PM - 1:30 PM):

Hybrid 1 (Alternate Push-up/Pull-up) - (BW x 180s, 120s, 90s, 60s)
Hybrid 2 (Pop Up and Jump) - (BW x 180s) x 3
Walking Lunges - (BW x 120s) x 2

Meal One (1:45 PM):

1 IDS New Whey Liquid Protein 42
16 oz. Minute Maid Light Lemonade
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

180 kcal, 42 P, 4 C, 0 F

Supplement 2 (2:25 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (4:20 PM):

McDonald's Angus Steak Burger

250 kcal, 24 P, 0 C, 18 F

Cardio (6:00 PM - 9:00 PM):

Mode - Low-intensity, Boxing
Avg. HR - 151 BPM
Calories Burned - 350 kcal

Meal Three (9:50 PM):

5 eggs
2 cheese sticks
1 tab NOW Super Enzymes
3 Irwin Naturals Living Green Liquid-Gel Multi

550 kcal, 45 P, 5 C, 39 F

Meal Four (11:55 PM):

4 eggs
.25 cups Mexican cheese
5 strips extra lean turkey bacon
1 tab NOW Super Enzymes

530 kcal, 56 P, 5 C, 32 F

Totals: 1,510 kcal, 167 P, 14 C, 89 F

Thoughts: An alright day today. On the plus side, I got in a great GPP session and a nice low-intensity boxing session (just working on fundamentals). Unfortunately, I was out all day, so I had to squeeze in two giant meals back to back to get in the appropriate number of calories for today. Right now I feel way too full, but I suppose that's preferable to losing muscle :).

-C10

[CoQ10]

Day 15

Weight: 145.5

Pre-Workout (11:35 AM):

2 turkey burgers
2 slices reduced-fat provolone cheese
1.5 tsp flax seed oil
1 cap Scivation Sesamin
1 cap Primaforce CLA
2 caps fish oil
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

530 kcal, 56 P, 0 C, 34 F

Supplement 1 (12:10 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Workout (1:25 PM - 1:45 PM):

A1 Standing DB Alternating Shoulder Press - (25 x 24) x 2
A2 Reverse Lunges - (25 x 24) x 2

B1 Dips - (BW+10 x 24) x 2
B2 DB Shrugs - (50 x 24) x 2

C1 Standing BB Curls - (50 x 24) x 2
C2 Lateral Raises - (4 x 24) x 2

Rest: 90s between supersets
Load: 26RM

Post-Workout (2:05 PM):

1 IDS New Whey Liquid Protein 42
16 oz. Minute Maid Light Lemonade
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

180 kcal, 42 P, 4 C, 0 F

Supplement 2 (4:00 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (5:10 PM):

2 turkey burgers
2 slices provolone cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
3 caps NOW Super Omega 3-6-9
1 tab NOW Super Enzymes

540 kcal, 56 P, 2 C, 34 F

Cardio (6:00 PM - 9:30 PM):

Mode - Low-intensity, Boxing
Avg. HR - 151 BPM
Calories Burned - 350 kcal

Supplement 3 (10:10 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (10:50 PM):

4 eggs
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Totals: 1,560 kcal, 182 P, 10 C, 88 F

Thoughts: A short yet thoroughly exhausting workout today. Endurance is definitely a weakness for me, and I'm glad I'm finally on a program that emphasizes it at least a little bit. I'm happy with my performance and plan on challenging myself with some HIIT tomorrow afternoon, followed (maybe) my some more boxing in the evening.

-C10

[CoQ10]

Day 16

Weight: 142.5

Supplement 1 (11:25 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (1:30 PM):

"Denny's Cheddar Omelette"

520 kcal, 35 P, 5 C, 40 F

Cardio (3:30 PM - 4:10 PM):

Mode - HIIT, Treadmill (jogging/sprinting)
Avg. HR - 181 BPM
Calories Burned - 240 kcal

Meal Two (4:45 PM):

Wendy's Half-Pound Double with Cheese

480 kcal, 42 P, 1 C, 34 F

Meal Three (7:45 PM):

The Cheescake Factory 'Simply Salmon'

490 kcal, 68 P, 1 C, 22 F

Supplement 2 (9:35 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Four (11:05 PM):

1 cheese stick
3 Irwin Naturals Living Green Liquid-Gel Multi

85 kcal, 5 P, 0 C, 7 F

Totals: 1,510 kcal, 150 P, 7 C, 103 F

Thoughts: Satisfying HIIT session today, but I'm a bit disappointed I couldn't find time to do a second low-intensity cardio session. I suppose any more might be excessive, though, so it's probably for the best. Tomorrow is carb up day and I'm really looking forward to it! I plan on doing an explosive strength session in the afternoon, followed by one cycle of Waterbury's "Real Fast Fat Loss" workout A to ensure full glycogen depletion. Additionally, if I still have energy, I'm going to try to get in a brief bout of Tabata cycling following the lifts.

-C10

[CoQ10]

Day 17

Weight: 143

Supplement 1 (8:35 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (11:05 AM - 11:35 AM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 169 BPM
Calories Burned - 420 kcal

Meal One (12:30 PM):

1 hamburger
1 slice reduced-fat provolone cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
2 caps NOW Super Omega 3-6-9
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

255 kcal, 28 P, 0 C, 16 F

Supplement 2 (1:20 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (3:25 PM):

1 hamburger
1 slice provolone cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
1 tab NOW Super Enzymes

260 kcal, 28 P, 1 C, 16 F

Pre-Workout (7:55 PM):

1 fruit salad
1 scoop Syntrax Nectar Whey Isolate

330 kcal, 23 P, 60 C, 0 F

Supplement 3 (8:50 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Workout (9:20 PM - 10:25 PM):

Box Squats (1-2" below parallel) - (BW x 3) x 8
Push-Ups - (BW x 3) x 8
Bent Over Row (medium, supinated grip) - (80 x 3) x 8
Sit-Ups - (BW+14 x 3) x 8

Rest: 55s between sets
Load: 18RM

Bloody DB Complex - (20 x 3)

Post-Workout (10:45 PM):

24 oz. Jamba Juice Protein Pizzazz Smoothie
1 Dorian Yates Approved Protein Slam
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

555 kcal, 46 P, 88 C, 2 F

Totals: 1,400 kcal, 125 P, 149 C, 34 F

Thoughts: Good workout today, though nothing spectacular. I felt pretty strong on the explosive strength training, but the BDC really kicked my ass! I'll definitely try it again next week after I replenish glycogen stores today.

-C10

[CoQ10]

Day 18

Weight: 143.5

Meal One (10:00 AM):

5 plain bagels
2 cups milk
2 scoops Dymatize Elite Complex protein

1,840 kcal, 123 P, 315 C, 10 F

Meal Two (1:30 PM):

2 Starbucks' Pastries
1 bag sugar-free candies

1,015 kcal, 12 P, 195 C, 21 F

Meal Three (4:30 PM):

1 extra large Cold Stone Sinless Strawberry Shortcake Serenade

750 kcal, 22 P, 145 C, 9 F

Meal Four (7:30 PM):

3 breadsticks
1 apple

525 kcal, 10 P, 99 C, 10 F

Meal Five (10:20 PM):

1 cup Hi-Lo Cereal
2 cups milk

400 kcal, 36 P, 60 C, 2 F

Totals: 4,530 kcal, 203 P, 814 C, 52 F

Thoughts: I'm really pissed at myself. After my first massive meal, I knew I should've slowed down, but I just kept on eating! I think I ate more today than I ever have before in my life. Oh well, it is what it is, and I guess I'll just have to make up for it next week. I'm definitely going to go at least ten days without carbs and then do a more controlled carb up, as I only have about two and a half weeks until my deadline! Tomorrow will be an off day, but I'll be hitting the gym HARD on Monday.

[iron619]

lol, you cheated a little bit! Damn, you sound tough on yourself Mikey!

How are the low carbs treating ya? Do you see any effects to your training, particuarly strength or energy levels?

Oh yeah, how was that party man?

[CoQ10]

lol, you cheated a little bit! Damn, you sound tough on yourself Mikey!

How are the low carbs treating ya? Do you see any effects to your training, particuarly strength or energy levels?

Oh yeah, how was that party man?

Hey Chris,

Energy levels have been fine, actually! I really screwed myself with the carb up, but I still have 18 days before Vegas so I should be able to recover :).

Party was awesome. You'll have to come out next time if you're free.

-C10

[CoQ10]

Day 19

Weight: 150

Meal One (12:40 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Meal Two (3:45 PM):

1 hamburger
1 slice provolone cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
1 tab NOW Super Enzymes

260 kcal, 28 P, 1 C, 16 F

Meal Three (6:45 PM):

1 hamburger
1 slice provolone cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
1 tab NOW Super Enzymes

260 kcal, 28 P, 1 C, 16 F

Meal Four (8:45 PM):

4 oz. roast beef
.5 cups Mexican cheese

375 kcal, 42 P, 2 C, 22 F

Totals: 1,205 kcal, 126 P, 8 C, 74 F

Thoughts: Woke up with a bit of a cold today, so I just sat around and adjusted my calorie intake accordingly. I'm feeling better now, though, so I should still be able to hit it hard tomorrow.

-C10

[CoQ10]

Day 20

Weight: 147.5

Supplement 1 (12:20 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (12:40 PM - 1:10 PM):

Mode - Low-intensity, Elliptical
Avg. HR - 170 BPM
Calories Burned - 370 kcal

Meal One (1:35 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Meal Two (4:15 PM):

2 turkey burgers
1 slice provolone cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
1 tab NOW Super Enzymes

415 kcal, 49 P, 1 C, 24 F

Supplement 2 (4:45 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (6:00 PM - 8:00 PM):

Mode - Low-intensity, Boxing
Avg. HR - 151 BPM
Calories Burned - 350 kcal

Pre-Workout (9:05 PM):

2 turkey burgers
1 slice provolone cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
1 tab NOW Super Enzymes

415 kcal, 49 P, 1 C, 24 F

Supplement 3 (9:45 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Workout (10:35 PM - 11:35 PM):

A1 Front Squat (shoulder width stance)- (185 x 3) x 6
A2 Pull-Up (shoulder width, supinated grip) - (BW+100 x 3) x 6

B1 BB Decline Press (shoulder width grip) - (215 x 3) x 6
B2 DB Romanian Deadlift - (105 x 3) x 6

C1 Cable Side Bends - (90 x 3) x 6
C2 Seated Calf Raises (feet straight ahead) - (145 x 3) x 6

Rest: 60s between supersets
Load: 5RM

Post-Workout (12:00 AM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Meal Three (1:35 AM):

2 cheese sticks
1 slice provolone cheese

245 kcal, 15 P, 1 C, 20 F

Totals: 1,560 kcal, 183 P, 9 C, 88 F

Thoughts: Pretty solid day. Cardio wasn't intense, but I stayed pretty active which I'm sure contributed to my total calorie expenditure. I didn't feel especially strong during my weight workout, but I did increase my numbers a bit which was nice. Tomorrow I'm going to do GPP in the morning and then run sprints at night and try to get rid of this annoying pudge I put on over my last carb up!

-C10

[iron619]

Dang you take the Ephedrine 3 times a day! Do you ever feel any nausea while your training sessions because of the Guaifenesin in the product? I remember I used to take Vasopro, but had to stop because I always got nausea and dizzyness.

Your diet is looking pretty good man. Have you noticed a change in physique since starting your diet?

[CoQ10]

Dang you take the Ephedrine 3 times a day! Do you ever feel any nausea while your training sessions because of the Guaifenesin in the product? I remember I used to take Vasopro, but had to stop because I always got nausea and dizzyness.

Your diet is looking pretty good man. Have you noticed a change in physique since starting your diet?

Hey Chris,

The ECA doesn't seem to bother me at all. I only stay on it for short periods at a time, but it seems to help with the cut. I've lost quite a bit of bodyfat, but I'm still not quite where I want to be. I think a couple more weeks, though, and I'll be really glad to have done the keto :).

Are you considering dieting down? I know your workouts have been more BB oriented lately; you still want to get down to ~12%?

-C10

[iron619]

Hey Chris,

The ECA doesn't seem to bother me at all. I only stay on it for short periods at a time, but it seems to help with the cut. I've lost quite a bit of bodyfat, but I'm still not quite where I want to be. I think a couple more weeks, though, and I'll be really glad to have done the keto :).

Are you considering dieting down? I know your workouts have been more BB oriented lately; you still want to get down to ~12%?

-C10
Yo Mike! That's good man. I guess my body responds to the vasopro with nausea though. Glad to hear this is working for you! Have you been using your bodyfat monitor at all?

Dieting down has always been tough for me. I would like to get down to about 11-12% bodyfat, and I have a ways to go, but we'll see what happens in the next few weeks.

Have you ever used clen?

[CoQ10]

Yo Mike! That's good man. I guess my body responds to the vasopro with nausea though. Glad to hear this is working for you! Have you been using your bodyfat monitor at all?

Dieting down has always been tough for me. I would like to get down to about 11-12% bodyfat, and I have a ways to go, but we'll see what happens in the next few weeks.

Have you ever used clen?

Hey Chris,

If you're interested in dieting down, keto has worked really well for me, at least short term. I'm not using the BIA any more, but I'd estimate I've dropped 5% bodyfat or so in the last month while maintaining strength and muscle mass. Of course, the ECA and cardio helps, but nutrition has gotta account for at least 80% of the weight loss.

I have some clen, but have never used it. I figure I might if I decide to compete sometime in the future, but for now cardio + diet + ECA seems to be doing the trick :).

There's some great info on the keto forums when it comes to cutting. Take some time, lay out a diet, and you'll get to where you want to be in no time.

-C10

[CoQ10]

Day 21

Weight: 145

Meal One (12:50 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Supplement 1 (2:15 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

GPP (2:40 PM - 3:15 PM):

Hybrid 1 (Alternate Push-up/Pull-up) - (BW x 180s, 120s, 90s, 60s)
Hybrid 2 (Pop Up and Jump) - (BW x 180s) x 3
Walking Lunges - (BW x 120s) x 2

Rest: 110s between sets

Meal Two (3:30 PM):

1 Dorian Yates Approved Protein Slam
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

110 kcal, 27 P, 0 C, 0 F

Supplement 2 (5:40 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Three (6:15 PM):

McDonald's Angus Steak Burger

250 kcal, 24 P, 0 C, 18 F

Cardio (8:40 PM - 9:00 PM):

Mode - HIIT, Treadmill (jogging/sprinting)
Avg. HR - 183 BPM
Calories Burned - 245 kcal

Meal Four (9:55 PM):

1 turkey burger
2 slices provolone cheese
1 tab NOW Super Enzymes

320 kcal, 33 P, 2 C, 20 F

Supplement 3 (10:25 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Five (12:05 AM):

4 eggs
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Totals: 1,300 kcal, 140 P, 10 C, 78 F

Thoughts: Very good day. I'm starting to lower my caloric intake a bit as I close in on my deadline, but it doesn't seem to have any negative effect on my workouts; the GPP and HIIT sessions both felt a bit easier than usual, in spite of increased intensity and decreased rest times. Tomorrow's endurance workout will be tough, but hopefully I can hold steady for the next couple of weeks and get down to sub-6% bodyfat :).

-C10

[CoQ10]

Day 22

Weight: 142.5

Supplement 1 (1:10 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Pre-Workout (1:35 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Workout (2:30 PM - 3:00 PM):

A1 Standing DB Alternating Shoulder Press - (27.5 x 24) x 2
A2 Reverse Lunges - (27.5 x 24) x 2

B1 Dips - (BW+15 x 24) x 2
B2 BB Shrugs - (120 x 24) x 2

C1 Standing BB Curls - (55 x 24) x 2
C2 Lateral Raises - (5 x 24) x 2

D1 Roman Chair Sit-Ups - (90 x 24) x 2
D2 Reverse Crunches (BW x 24) x 2

Rest: 90s between supersets
Load: 26RM

Post-Workout (3:20 PM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Meal One (4:40 PM):

Keto muffins

245 kcal, 30 P, 4 C, 12 F

Supplement 2 (5:20 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (9:25 PM):

2 turkey burgers
1 slice muenster cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
1 tab NOW Super Enzymes

425 kcal, 51 P, 1 C, 24 F

Totals: 1,155 kcal, 151 P, 11 C, 56 F

Thoughts: These endurance workouts are killing me. I made it through today, but had to stop for a breath on a couple of the sets. Next week I'll probably keep the weight the same and work on keeping continuous tension on the muscles. Calories were a bit on the low side today, but since I didn't do any real cardio and kept protein intake high I'm sure I'll be alright. Tomorrow I'm going to try to get a HIIT session early in the morning and then GPP at night.

-C10

[CoQ10]

Day 23

Weight: 142.5

Supplement 1 (6:40 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (8:50 AM - 9:10 AM):

Mode - HIIT, Treadmill (jogging/sprinting)
Avg. HR - 183 BPM
Calories Burned - 245 kcal

Meal One (10:05 AM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Supplement 2 (10:40 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (5:00 PM):

Protein shake
Wendy's Half-Pound Double with Cheese

635 kcal, 77 P, 5 C, 34 F

Meal Three (7:45 PM):

1 turkey burger
1 slice muenster cheese
1 cheese stick

355 kcal, 35 P, 2 C, 23 F

GPP (10:25 PM - 11:00 PM):

Hybrid 1 (Alternate Push-up/Pull-up) - (BW x 180s, 120s, 90s, 60s)
Hybrid 2 (Pop Up and Jump) - (BW x 180s) x 3
Walking Lunges - (BW x 120s) x 2

Rest: 110s between sets

Meal Four (11:15 PM):

1 Dorian Yates Approved Protein Slam
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

110 kcal, 27 P, 0 C, 0 F

Totals: 1,410 kcal, 167 P, 11 C, 77 F

Thoughts: Really long day today. HIIT went smoothly enough, but the GPP session at the end of the day was brutal. I have no work tomorrow, so I'm going to get a lot of sleep and try to have a "perfect" day in terms of diet and exercise tomorrow.

-C10

[VegasTiger]

I like your methods man...interesting and quite different to mine.

I have learned alot from you...good luck..I'll be following. :D

[CoQ10]

Day 24

Weight: 139.5

Supplement 1 (12:25 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (1:30 PM):

2 cheese sticks

225 kcal, 14 P, 2 C, 18 F

Supplement 2 (5:10 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (5:30 PM):

2 turkey burgers
1 slice muenster cheese
1 cap Scivation Sesamin
1 cap Primaforce CLA
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

425 kcal, 51 P, 1 C, 24 F

Pre-Workout (8:20 PM):

3 cheese sticks
1 tab NOW Super Enzymes

340 kcal, 21 P, 3 C, 27 F

Supplement 2 (8:45 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Workout (9:30 PM - 10:05 PM):

Box Squats (1-2" below parallel) - (BW x 3) x 8
Push-Ups - (BW x 3) x 8
Bent Over Row (medium, supinated grip) - (80 x 3) x 8
Sit-Ups - (BW+15 x 3) x 8

Rest: 50s between sets
Load: 18RM

Cardio (10:05 PM - 10:35 PM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 172 BPM
Calories Burned - 445 kcal

Post-Workout (10:50 PM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Totals: 1,165 kcal, 128 P, 8 C, 69 F

Thoughts: Solid workout today. The explosive workouts are still fairly easy, but the reduced rest periods are definitely making a difference. I did cardio immediately afterwards, which was tough, but satisfying. I may take tomorrow off, but will try to get in at least one HIIT or GPP session if I have time.

-C10

[CoQ10]

Day 25

Weight: 140.5

Supplement 1 (1:35 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (3:05 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Meal Two (5:00 PM):

5 strips extra lean turkey bacon

90 kcal, 15 P, 0 C, 3 F

Supplement 2 (6:10 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Three (6:35 PM):

2 cheese sticks
1 tab NOW Super Enzymes

225 kcal, 14 P, 2 C, 18 F

GPP (7:25 PM - 8:10 PM):

Hybrid 1 (Alternate Push-up/Pull-up) - (BW x 180s, 120s, 90s, 60s)
Hybrid 2 (Pop Up and Jump) - (BW x 180s) x 3
Walking Lunges - (BW x 120s) x 2

Rest: 110s between sets

Meal Four (9:00 PM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Meal Five (9:45 PM):

2 turkey burgers

320 kcal, 44 P, 0 C, 16 F

Meal Six (2:00 AM):

2 scrambled eggs
4 oz. turkey breast
4 oz. ham

570 kcal, 68 P, 5 C, 29 F

Totals: 1,690 kcal, 211 P, 13 C, 86 F

Thoughts: Had some fun in the gym today and made up my own GPP type workout. I'm taking tomorrow off, and then starting Tuesday I'll be doing the Crossfit WOD as part of my routine on non-weight training days. Should be interesting!

-C10

[iron619]

I thought my 1.5-2 minute rest periods were good, but dang, only 50 seconds between sets!!!! You are gonna run me to the ground this Friday ;).

Oh yeah, how much lighter are you trying to get? 139 is insanely low IMO! What does your girlfriend say/think?

[CoQ10]

I thought my 1.5-2 minute rest periods were good, but dang, only 50 seconds between sets!!!! You are gonna run me to the ground this Friday ;).

Oh yeah, how much lighter are you trying to get? 139 is insanely low IMO! What does your girlfriend say/think?

Hey Chris,

It's taken some time, but I think my body has adapted pretty well to the shorter rest times :). Your performance is damn good, though, with those rest times! Big numbers + endurance/hypertrophy lifts = very impressive!

Yeah, I haven't been this light in years, but I really don't have much problem gaining weight so I'm not too worried. The girlfriend likes the abs, but not the bones :p.

See you soon!

-C10

[CoQ10]

Day 26

Weight: 142.5

Supplement 1 (1:25 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (3:10 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Supplement 1 (5:15 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (6:15 PM):

Sammy's Oak Roasted Salmon
Sammy's Low-Carb Cheesecake

830 kcal, 64 P, 8 C, 60 F

Meal Three (11:00 PM):

1 cheese stick
10 strips extra lean turkey baccon

280 kcal, 46 P, 1 C, 16 F

Totals: 1,480 kcal, 138 P, 13 C, 96 F

Thoughts: Forced myself to take a day off today, but ended up eating a bit more than I had intended. Great cheesecake, though :D!

-C10

[CoQ10]

Day 27

Weight: 141.5

Supplement 1 (8:35 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (11:05 AM - 11:35 AM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 173 BPM
Calories Burned - 435 kcal

Meal One (12:15 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Meal Two (3:05 PM):

2 cheese sticks
1 tab NOW Super Enzymes

225 kcal, 14 P, 2 C, 18 F

Supplement 2 (4:05 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Three (5:25 PM):

Protein shake

160 kcal, 35 P, 4 C, 0 F

Meal Four (7:00 PM):

4 eggs
1 tbsp peanut butter

405 kcal, 32 P, 7 C, 28 F

Supplement 3 (9:10 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Pre-Workout (9:50 PM):

1 turkey burger
1 slice muenster cheese
1 tab NOW Super Enzymes

240 kcal, 28 P, 1 C, 14 F

Workout (11:25 PM - 12:25 AM):

A1 Front Squat (shoulder width stance)- (195 x 3) x 6
A2 Pull-Up (shoulder width, supinated grip) - (BW+102.5 x 3) x 6

B1 BB Decline Press (shoulder width grip) - (220 x 3) x 6
B2 BB Romanian Deadlift - (245 x 3) x 6

C1 DB Side Bends - (90 x 3) x 6
C2 Standing Calf Raises (feet straight ahead) - (210 x 3) x 6

Rest: 60s between supersets
Load: 5RM

Post-Workout (12:45 AM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Totals: 1,515 kcal, 179 P, 19 C, 80 F

Thoughts: Really bad workout today. I got in a pretty good cardio session in the morning, but I struggled with my lifts in the evening and can't really figure out why. I think I'm going to keep my numbers the same for the rest of my keto month and just work on improving my form.

-C10

[CoQ10]

Day 28

Weight: 140

Supplement 1 (8:35 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

GPP (10:45 AM - 11:15 AM):

Circuit:

100 Pullups
100 Pushups
100 Flutter Kicks (4 count)
100 Situps
100 Squats
100 Dips

Meal One (11:35 AM):

1 Dorian Yates Approved Protein Slam
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

110 kcal, 27 P, 0 C, 0 F

Meal Two (1:05 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Meal Three (4:25 PM):

Keto muffins

490 kcal, 60 P, 8 C, 24 F

Supplement 2 (5:00 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Supplement 3 (9:30 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Four (11:00 PM):

2 chicken breasts
.5 cups cheese

320 kcal, 46 P, 2 C, 14 F

Meal Five (2:15 AM):

3 cheese sticks
2 slices reduced-fat provolone cheese

440 kcal, 31 P, 3 C, 34 F

Totals: 1,670 kcal, 192 P, 17 C, 92 F

Thoughts: Tried a new GPP routine today but failed for the most part. Nevertheless, it was a good challenge and I'll be trying it again sometime in the near future. In the evening, I tried to run some hill sprints, but my stomach started acting up again so I decided to take it easy. I was up for a long time and ended up eating more calories than I had intended, but I guess that's okay. Tomorrow is my first group session of Crossfit, and I'm really looking forward to it!

-C10

[CoQ10]

Day 29

Weight: 140.5

Supplement 1 (12:50 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (1:45 PM - 2:15 PM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 175 BPM
Calories Burned - 445 kcal

Meal One (3:15 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Crossfit (5:00 PM - 5:45 PM):

21-15-9

Thrusters, 45lbs
Assisted Pull Ups, purple band

Time - 5:20

Meal Two (6:15 PM):

1 Dorian Yates Approved Protein Slam

110 kcal, 27 P, 0 C, 0 F

Supplement 2 (6:55 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Three (7:15 PM):

2 turkey burgers
1 slice muenster cheese
1 tab NOW Super Enzymes

405 kcal, 51 P, 1 C, 22 F

Pre-Workout (10:40 PM):

50 slices chicken
2 cups sugar-free Jell-O
4 tbsp light whipped cream

500 kcal, 50 P, 7 C, 28 F

Supplement 3 (11:10 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Workout (12:00 AM - 12:35 AM):

A1 Standing DB Alternating Shoulder Press - (27.5 x 24) x 2
A2 Reverse Lunges - (27.5 x 24) x 2

B1 Dips - (BW+20 x 24) x 2
B2 DB Shrugs - (55 x 24) x 2

C1 Standing BB Curls - (50 x 24) x 2
C2 Lateral Raises - (5 x 24) x 2

D1 Decline Sit-Ups - (BW x 24) x 2
D2 Crunches (BW x 24) x 2

Rest: 90s between supersets
Load: 26RM

Post-Workout (12:55 AM):

1 IDS New Whey Liquid Protein 42
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

175 kcal, 42 P, 2 C, 0 F

Totals: 1,500 kcal, 198 P, 14 C, 70 F

Thoughts: Very physical day! I started things off with a great cardio session, hitting a milestone by running for 30 minutes at 7 MPH, 1 MPH faster than a month ago :). A couple hours later, I had Crossfit, which was challenging and a lot of fun. I'm glad I signed up for classes and think they will serve as a great supplement to my bodybuilding workouts for a long time to come. After a nice six hour break, I dragged myself into the gym for a final endurance workout, which went well but wasn't anything extraordinary. Tomorrow I'm going to start cutting my sodium intake (although this won't be logged) and reduce total daily calorie intake to around 1,200 kcal.

-C10

[iron619]

1200 Cal :eek:!!!! Dang dude, at that rate you won't ever have any energy to play me tennis again :D.

How ripped are you trying to get Mike?

Nice Front Squats you did the other day.

[CoQ10]

1200 Cal :eek:!!!! Dang dude, at that rate you won't ever have any energy to play me tennis again :D.

Haha...just one more week, and then I'm going to start working my way up to 3,000 kcal/day or so. Be warned - my conditioning is 10x better now than it was last time, so it is ON!


How ripped are you trying to get Mike?

More ripped than I am right now :p. Right now I'm probably around 8%, and I want to get to 6% by Vegas. Probably not going to happen, but I'm going to try my damndest!


Nice Front Squats you did the other day.

Thanks homie. I feel like I'm getting better at these, but they're still really tough!

See you soon!

-C10

[CoQ10]

Day 30

Weight: 142

Meal One (1:45 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Supplement 1 (2:20 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Crossfit (3:15 PM - 3:45 PM):

100 Pull Ups
100 Mountain Climbers
100 Sit Ups

Time - 24:07

Meal Two (4:05 PM):

4 oz. turkey
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

120 kcal, 24 P, 2 C, 2 F

Meal Three (6:05 PM):

Protein shake

170 kcal, 35 P, 3 C, 2 F

Supplement 2 (6:45 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Four (9:00 PM):

4 oz. white meat chicken
3 cups sugar-free Jell-O

225 kcal, 24 P, 5 C, 12 F

Meal Five (1:15 AM):

2 oz. turkey
2 cheese sticks

290 kcal, 26 P, 3 C, 19 F

Totals: 1,115 kcal, 137 P, 17 C, 55 F

Thoughts: So I made it a full month on keto, and I'm really happy with the results. Today was okay. I kept the calories low (as planned), but found that I had very little energy and thus only worked out once. Pretty solid workout, though, so I'm not too disappointed. Tomorrow I'm going to work hard in the afternoon and then carb up in the evening through Saturday night :D!

-C10

[CoQ10]

Day 31

Weight: 141

Supplement 1 (10:45 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (1:05 PM):

Protein shake

170 kcal, 35 P, 3 C, 2 F

Meal Two (3:00 PM):

1 cup mixed berries

80, 1 P, 20 C, 1 F

Supplement 2 (3:45 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Three (4:00 PM):

4 oz. turkey

120 kcal, 24 P, 2 C, 2 F

Crossfit (5:00 PM - 6:00 PM):

60 Overhead Lunges, 45 lbs
200m Run
50 Push Ups
200m Run
40 Wall Ball, 6 lb Ball
200m Run
30 Pull Ups
200m Run
20 Sit Ups
200m Run
10 Dumbbell Swings, 25 lbs

Time - 16:08

Jumping Squats, 45 lbs

Time - 1:00

Meal Four (6:30 PM):

24 oz. Jamba Juice Protein Pizzazz Smoothie
1 Dorian Yates Approved Protein Slam
1 tsp Ultimate Nutrition Creapure
1 scoop Syntrax GluFM

555 kcal, 46 P, 88 C, 2 F

Meal Five (8:45 PM):

4 oz. turkey
2 cups mixed fruit

265 kcal, 26 P, 36 C, 2 F

Meal Six (9:30 PM):

4 oz. turkey
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

120 kcal, 24 P, 2 C, 2 F

Meal Seven (1:30 AM):

1 Subway Foot Long Double Stacked Turkey Sandwich
3 Krispy Kreme Original Glazed Donuts

640 kcal, 62 P, 162 C, 46 F

Meal Eight (3:00 AM):

3 cups Total cereal
3 cups skim milk

700 kcal, 35 P, 131 C, 4 F

Totals: 2,650 kcal, 272 P, 442 C, 61 F

Thoughts: Very briefly: Great Crossfit workout today, but ate a bit too heavy in the evening. I plan on perhaps doing a very light carb up tomorrow and then returning to a low-calorie, low-carbohydrate diet on Sunday in preparation for my Wednesday deadline. Until then...

-C10

[GuitarWeights]

hey buddy, glad i finally started clickin journals and got yours.

I noticed you sometimes do two sessions in one day. I think this is possible if you keep the workouts short and sweet (30minutes or so) but my question is: on the keto diet how does your post workout nutrition go? Do you take two dextose PWO shakes in one day?

Sorry if this is a dumb question!
thanks and subscribing

[MCEpidemic]

You've got some hardcore **** here man, good luck. How's the bf% progression looking?

[CoQ10]

Day 32

Weight: 143.5

Supplement 1 (2:00 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (4:50 PM):

1 Subway Foot Long Turkey Sandwich

560 kcal, 37 P, 92 C, 9 F

Meal Two (6:30 PM):

1 bowl chicken noodle soup
1 cup assorted sugar free candy
2 protein bars

1,000 kcal, 90 P, 110 C, 22 F

Meal Three (10:30 PM):

1 bagel
1 protein bar

550 kcal, 30 P, 80 C, 12 F

Totals: 2,110 kcal, 157 P, 282 C, 43 F

Thoughts: I again ate a bit more than I had intended, but, on the plus side, a lot less than the 4,000+ I had last carb up! I also kept fat intake low, so I don't think this splurge will make much of a dent.

-C10

[CoQ10]

hey buddy, glad i finally started clickin journals and got yours.

I noticed you sometimes do two sessions in one day. I think this is possible if you keep the workouts short and sweet (30minutes or so) but my question is: on the keto diet how does your post workout nutrition go? Do you take two dextose PWO shakes in one day?

Sorry if this is a dumb question!
thanks and subscribing

Hey, thanks for stopping by!

Some people have a small amount of dextrose post-workout, but I just do straight protein (1-2 carbs, at the most). This seems to work fine for me, but plenty of people get away with 10-20 grams of dextrose without being kicked out of keto.

Hope this helps!

-C10

[CoQ10]

You've got some hardcore **** here man, good luck. How's the bf% progression looking?

Haha...I got a deadline coming up *soon*, so I've really been working my ass off to get as cut as possible.

BF% is way down. I'd recommend keto to anyone interested in a short-term cut.

Good luck, and thanks for checking out my journal!

-C10

[CoQ10]

Day 33

Weight: 145.5

Supplement 1 (10:30 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal One (2:45 PM):

2 scrambled eggs
4 strips turkey bacon

285 kcal, 22 P, 4 C, 20 F

Supplement 2 (6:00 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (6:40 PM - 7:00 PM):

Mode - HIIT, Treadmill (jogging/sprinting)
Avg. HR - 180 BPM
Calories Burned - 250 kcal

Meal Two (8:00 PM):

2 roast chicken breasts
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

565 kcal, 106 P, 0 C, 12 F

Meal Three (11:00 PM):

4 eggs
2 tbsp reduced-fat cream cheese

365 kcal, 29 P, 6 C, 25 F

Totals: 1,215 kcal, 157 P, 10 C, 57 F

Thoughts: I woke up today looking and feeling a bit bloated, but now, at around 11:00 PM, I'm doing great. I ate well today, had an excellent HIIT session, and am looking forward to getting a solid eight hours of sleep and then going for a jog tomorrow morning. Hopefully, the energy I felt today holds up for tomorrow evenings strength training session!

-C10

[CoQ10]

Day 34

Weight: 144

Supplement 1 (8:15 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Pre-Workout (9:30 AM):

1 IDS New Whey Liquid Protein 42

175 kcal, 42 P, 2 C, 0 F

Workout (11:25 AM - 12:25 PM):

A1 Front Squat (shoulder width stance)- (135 x 3) x 6
A2 Pull-Up (shoulder width, supinated grip) - (BW+105 x 3) x 6

B1 Dips - (BW+135 x 3) x 6
B2 BB Romanian Deadlift - (265 x 3) x 6

C1 DB Side Bends - (90 x 3) x 6
C2 Seated Calf Raises (feet straight ahead) - (235 x 3) x 6

Rest: 60s between supersets
Load: 5RM

Post-Workout (12:30 PM):

Protein shake

170 kcal, 35 P, 3 C, 2 F

Meal One (1:30 PM):

4 tbsp reduced-fat cream cheese

120 kcal, 2 P, 4 C, 10 F

Meal Two (3:35 PM):

4 eggs
2 tbsp reduced-fat cream cheese
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

365 kcal, 29 P, 6 C, 25 F

Supplement 2 (4:15 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Crossfit (5:00 PM - 6:00 PM):

10-9-8-7-6-5-4-3-2-1

Dumbbell Swings, 30 lbs
Dumbbell Push Press, 25 lbs
Dumbbell Snatch, one arm (alternating) 20 lbs

Time - 9:59

Rope Climbs

Time - N/A

Meal Three (7:10 PM):

Protein shake

170 kcal, 35 P, 3 C, 2 F

Meal Four (9:05 PM):

4 slices turkey bologna
6 cheese cubes

375 kcal, 23 P, 1 C, 31 F

Meal Five (12:25 AM):

4 tbsp reduced-fat cream cheese

120 kcal, 2 P, 4 C, 10 F

Totals: 1,495 kcal, 169 P, 23 C, 80 F

Thoughts: Pretty happy with today's workouts. I lowered the weight significantly for front squats just so I could work on form, which I think will help me in the long run. Pull-ups felt solid, as did the dips and Romanian deadlifts. The Crossfit workout went well too, and I'm looking forward to giving it another go tomorrow. Ate a bit much today, and will try to cut down before my trip (Wednesday!!), but otherwise everything is going great.

-C10

[CoQ10]

Day 35

Weight: 143.5

Supplement 1 (8:15 AM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Cardio (11:20 AM - 11:40 AM):

Mode - HIIT, Treadmill (jogging/sprinting)
Avg. HR - 181 BPM
Calories Burned - 255 kcal

Meal One (12:30 PM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Supplement 2 (1:50 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Two (3:40 PM):

2 turkey burgers
1 tab NOW Super Enzymes

330 kcal, 46 P, 0 C, 16 F

Meal Three (5:25 PM):

1 oz. fresh mozzarella cheese

75 kcal, 5 P, 0 C, 6 F

Supplement 3 (6:20 PM):

Mega-Pro Vasopro Ephedrine (25 mg)
Higher Power Caffeine (200 mg)
Kroger Aspirin (81 mg)

Meal Four (9:15 PM):

2 turkey burgers
2 tbsp cream cheese
1 oz. fresh mozzarella cheese
1 tab NOW Super Enzymes

465 kcal, 52 P, 1 C, 28 F

Totals: 1,180 kcal, 131 P, 5 C, 70 F

Thoughts: Pretty decent day. I found sticking to a low-sodium diet fairly easy, so I'll continue to do so while I'm on my trip (if possible). The HIIT session went smoothly, but I had planned to do a low-intensity jog at night and found that I just didn't have the energy.

I'd like to extend a big "thank you" to everyone who has stopped by and showed support. This diet and training regimen has not been easy, but the encouragement certainly helps!

I'm leaving tomorrow afternoon and will be back Sunday, at which point I'll see if I can post some "after" pics.

-C10

[CoQ10]

Day 36

Weight: 146

Meal One (11:30 AM):

Wendy's Quarter-Pound Single with Cheese

275 kcal, 23 P, 1 C, 20 F

Meal Two (4:45 PM):

6 cheese cubes
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

95 kcal, 7 P, 1 C, 7 F

Meal Three (6:15 PM):

2 roast chicken breasts

565 kcal, 106 P, 0 C, 12 F

Meal Four (10:35 PM):

4 eggs
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Totals: 1,245 kcal, 164 P, 6 C, 59 F

Thoughts: Absolutely terrible day! I had no energy, and when I tried to do some cardio I just gave up after about five minutes. I don't know if it's just because I was out of the gym for four days straight or if it was due to caffeine withdrawls, but regardless I plan on getting in a HIIT session tomorrow morning and then doing my normal Monday lifting session tomorrow afternoon.

-C10

[iron619]

Wassup Mike!?

How is your training program going? Are you pleased with your progress?

Hope all is well. Thanks for sending me that PM regarding that PT job. Keep 'em coming!

We gotta play some tennis again sometime :)!

[CoQ10]

Day 37

Weight: 143.5

Cardio (10:45 AM - 11:05 AM):

Mode - HIIT, Treadmill (jogging/sprinting)
Avg. HR - 187 BPM
Calories Burned - 255 kcal

Meal One (11:45 AM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Meal Two (1:15 PM):

12 cheese cubes

190 kcal, 14 P, 2 C, 14 F

Meal Three (4:40 PM):

Wendy's Chicken Caesar Salad
Wendy's Jr. Hamburger

280 kcal, 34 P, 8 C, 13 F

Meal Four (6:30 PM):

Protein shake

170 kcal, 35 P, 3 C, 2 F

Meal Five (8:25 PM):

Claim Jumper Cobb Salad

595 kcal, 40 P, 14 C, 42 F

Crossfit (9:45 PM - 10:45 PM):

21-15-9

Thrusters, 45lbs
Assisted Pull Ups, purple band

Time - 6:59

Totals: 1,545 kcal, 151 P, 31 C, 91 F

Thoughts: Not a great (or even good) day, but I think I'm back on track after my vacation. I ate a little heavy, but got in two sessions so I don't think I'll be putting on too much bodyfat. The morning HIIT session went really well, actually. It was tough, but I forced myself through it and ended up running faster sprints than ever before. The evening Crossfit session was terrible, though, as my time was more than a minute slower than last week when I did the exact same workout. Tomorrow I'm going to get in an endurance strength session early and then some low-intensity cardio at night.

-C10

[CoQ10]

Wassup Mike!?

How is your training program going? Are you pleased with your progress?

Hope all is well. Thanks for sending me that PM regarding that PT job. Keep 'em coming!

We gotta play some tennis again sometime :)!

Hey Chris,

Things are going pretty well :). I got about as cut up as I wanted to for my vacation, so I was stoked about that. I'm going to continue cutting through 07/04, and then clean bulk immediately afterwards. I wanna get up to ~170 by October, so wish me luck!

How's your job going? I'm down to play tennis again as soon as I'm fully recuperated from Vegas. Maybe this weekend...? Send me a PM if you're down.

-Mike

[CoQ10]

Day 38

Weight: 143.5

Pre-Workout (12:30 PM):

Wendy's Chicken Caesar Salad
Wendy's Jr. Hamburger

280 kcal, 34 P, 8 C, 13 F

Workout (1:30 PM - 2:05 PM):

A1 Standing DB Alternating Shoulder Press - (27.5 x 24) x 2
A2 Reverse Lunges - (27.5 x 24) x 2

B1 Dips - (BW+20 x 24) x 2
B2 Hammer Strength Shrugs - (180 x 24) x 2

C1 Standing BB Curls - (50 x 24) x 2
C2 Lateral Raises - (5 x 24) x 2

D1 Roman Chair Sit-Ups - (110 x 24) x 2
D2 Plank (BW x 60s) x 2

Rest: 90s between supersets
Load: 26RM

Post-Workout (2:10 PM):

Protein shake

170 kcal, 35 P, 3 C, 2 F

Meal One (5:10 PM):

4 tbsp reduced-fat cream cheese

120 kcal, 2 P, 4 C, 10 F

Meal Two (7:00 PM):

1 bowl chicken soup
1 chicken Caesar salad

550 kcal, 60 P, 14 C, 28 F

Totals: 1,120 kcal, 131 P, 29 C, 53 F

Thoughts: Another okay day. On the plus side, my workout felt pretty solid. On the other hand, though, energy levels felt extremely low. I really wanted to go in for a low-intensity cardio session, but found myself exhausted. Hopefully tomorrow will be better. I'm working early and then going for a HIIT session immediately afterwards, followed by Crossfit or GPP in the evening.

-C10

[CoQ10]

Day 39

Weight: 145.5

Meal One (9:00 AM):

Protein shake

170 kcal, 35 P, 3 C, 2 F

Cardio (1:05 PM - 1:25 PM):

Mode - HIIT, Treadmill (jogging/sprinting)
Avg. HR - 187 BPM
Calories Burned - 260 kcal

Meal Two (2:05 PM):

4 eggs
1.5 cups lettuce
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

320 kcal, 29 P, 5 C, 20 F

Meal Three (6:10 PM):

Wendy's Chicken BLT Salad

330 kcal, 33 P, 11 C, 18 F

GPP (7:20 PM - 7:50 PM):

Hybrid 1 (Alternate Push-up/Pull-up) - (BW x 180s, 120s, 90s, 60s)
Hybrid 2 (Pop Up and Jump) - (BW x 180s) x 3
Walking Lunges - (BW x 120s) x 2

Rest: 100s between sets

Meal Four (7:55 PM):

Protein shake

170 kcal, 35 P, 3 C, 2 F

Meal Five (10:15 PM):

TGI Friday's 'Sirloin Steak Salad'

185 kcal, kcal, 22 P, 2 C, 10 F

Meal Six (1:05 AM):

10 slices roast chicken

90 kcal, 10 P, 1 C, 5 F

Totals: 1,265 kcal, 164 P, 25 C, 57 F

Thoughts: Fantastic day today! I started things off with the best HIIT session I've had (in terms of speed) and then forced myself to do a GPP session in the evening, which also went very well. Diet was on track, and I think I'm well on my way to recovering from yesterday's unscheduled refeed!

-C10

[iron619]

Sounds good dude.

How long will you be in Vegas for? Where are you staying at?

Once you are done cutting, I am assuming you might switch up programs. What's next in store for you?

[CoQ10]

Day 40

Weight: 143

Meal One (9:00 AM):

20 slices roast chicken
2 cheese sticks

405 kcal, 34 P, 4 C, 28 F

Cardio (1:45 PM - 2:15 PM):

Mode - Low-intensity, Treadmill (jogging)
Avg. HR - 177 BPM
Calories Burned - 460 kcal

Meal Two (2:50 PM):

McDonald's 'Caesar Salad with Grilled Chicken'
.25 cups Mexican cheese
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

335 kcal, 37 P, 13 C, 15 F

Meal Three (4:05 PM):

20 slices roast chicken

180 kcal, 20 P, 2 C, 10 F

Meal Four (7:20 PM):

TGI Friday's 'Cobb Salad'

300 kcal, 20 P, 6 C, 22 F

Pre-Workout (8:30 PM):

4 turkey sticks
4 oz. beef jerky
2 cups lettuce

320 kcal, 36 P, 4 C, 18 F

Workout (9:45 PM - 10:35 PM):

Box Squats (1-2" below parallel) - (BW x 3) x 8
Push-Ups - (BW x 3) x 8
Bent Over Row (medium, supinated grip) - (80 x 3) x 8
Sit-Ups - (BW+17.5 x 3) x 8

Rest: 45s between sets
Load: 18RM

Alwyn Cosgrove Complex A - (45 x 1, 65 x 1, 75 x 1)
Alwyn Cosgrove Complex D - (45 x 1, 65 x 1)

Rest: 60s between complexes
Load: 25-30RM

Post-Workout (10:50 PM):

1 Dorian Yates Approved Protein Slam

110 kcal, 27 P, 0 C, 0 F

Totals: 1,650 kcal, 174 P, 29 C, 93 F

Thoughts: Another very solid day. The cardio felt challenging but totally doable, and I felt pretty strong during the evening weight routine. I really liked the Alwyn Cosgrove complexes and will probably continue to integrate them into my routine every once in a while. Calorie count was a bit high today, but I think that may be due in part to the increase in calories from green veggies.

-C10

[CoQ10]

Sounds good dude.

How long will you be in Vegas for? Where are you staying at?

Once you are done cutting, I am assuming you might switch up programs. What's next in store for you?

Hey Chris,

Got back from Vegas on Monday and have been hitting the gym hard since!

Next up I'll be bulking and doing Derek 'Beast' Charlebois's Tri-Phase Training program in the morning and Crossfit and night. Really looking forward to putting some size on, as I've wasted away quite a bit on this cut.

How's everything on your end? Are you enjoying the new job?

Take it easy,
C10

[Krissypoo]

Crossfit rocks. I don't see many poeple doing those workouts here.

You said you had a huge change in bodyfat percentage. How big of a change?

[CoQ10]

Crossfit rocks. I don't see many poeple doing those workouts here.

You said you had a huge change in bodyfat percentage. How big of a change?

Hey, thanks for stopping by!

Yeah, Crossfit is awesome. Very challenging, and very effective for overall fitness levels. I'm really loving it.

Over the course of thirty days, my bodyfat went from around 12% to around 6%. Right now it's back up a bit, but I'll be posting pictures from the Fourth of July beach parties next week.

Do you do Crossfit as well?

-C10

[Krissypoo]

Do you do Crossfit as well?

I sometimes do the workout of the day, but I haven't done it in a while. After I saw you mention it, I went back and took a look again. I think I'm going to start doing the WoD on my lifting days again...those are fun.

Nice job on the bodyfat change. 6% in a month is amazing.

[CoQ10]

Day 41

Weight: 142

Meal One (10:30 AM):

"Denny's Cheddar Omelette"

520 kcal, 35 P, 5 C, 40 F

Meal Two (2:50 PM):

McDonald's 'Caesar Salad with Grilled Chicken'
.25 cups Mexican cheese

335 kcal, 37 P, 13 C, 15 F

Meal Three (6:30 PM):

Chicken Caesar Salad
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

445 kcal, 62 P, 15 C, 15 F

Meal Four (8:30 PM):

5 oz. beef jerky

545 kcal, 64 P, 0 C, 32 F

Totals: 1,845 kcal, 198 P, 33 C, 102 F

Thoughts: Wow, I ate *way* too much today! Obviously 1,800 calories isn't that much, but it's about 500 more than usual, which is a pretty big deal on an off day. Tomorrow I'm going to hit it hard with a HIIT session in the morning and then GPP or Crossfit at night.

-C10

[CoQ10]

I sometimes do the workout of the day, but I haven't done it in a while. After I saw you mention it, I went back and took a look again. I think I'm going to start doing the WoD on my lifting days again...those are fun.

Nice job on the bodyfat change. 6% in a month is amazing.

Thanks! Good luck with the Crossfit training.

-C10

[CoQ10]

Day 42

Weight: 142

Meal One (7:30 AM):

4 oz. beef jerky

270 kcal, 32 P, 0 C, 16 F

Meal Two (1:30 PM):

4 oz. beef jerky
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

270 kcal, 32 P, 0 C, 16 F

Meal Three (6:00 PM):

Chicken Caesar Salad

445 kcal, 62 P, 15 C, 15 F

GPP (8:10 PM - 8:35 PM):

Alwyn Cosgrove Complex B - (45 x 1, 75 x 5)
Alwyn Cosgrove Complex D - (75 x 1)

Rest: 45s between complexes
Load: 25-30RM

Meal Four (9:10 PM):

1 Dorian Yates Approved Protein Slam

110 kcal, 27 P, 0 C, 0 F

Meal Five (10:30 PM):

McDonald's 'Caesar Salad with Grilled Chicken'

220 kcal, 30 P, 12 C, 6 F

Totals: 1,315 kcal, 183 P, 27 C, 53 F

Thoughts: All in all, not a bad day. I didn't have much energy, but forced myself into the gym and ended up getting in a pretty solid GPP session with the AC complexes. Tomorrow I'm going to try to lift in the AM and then get in some Crossfit in the evening, which I'm really looking forward to.

-C10

[Krissypoo]

What are the Alwyn Cosgrove complexes?

Geez, you eat so little. I assume your strength and performance is not affected by it?

[CoQ10]

Day 43

Weight: 141

Pre-Workout (11:15 AM):

4 eggs
3 Irwin Naturals Living Green Liquid-Gel Multi
1 tab NOW Super Enzymes

310 kcal, 28 P, 4 C, 20 F

Workout (12:35 PM - 1:35 PM):

A1 Back Squat (shoulder width stance)- (185 x 3) x 6
A2 Pull-Up (shoulder width, pronated grip) - (BW+70 x 3) x 6

B1 Dips - (BW+115 x 3) x 6
B2 BB Romanian Deadlift - (275 x 3) x 6

C1 DB Side Bends - (45 x 6) x 6
C2 Leg Press Calf Raises (feet straight ahead) - (180 x 6) x 6

Rest: 60s between supersets
Load: 5RM

Post-Workout (2:00 PM):

1 Dorian Yates Approved Protein Slam

110 kcal, 27 P, 0 C, 0 F

Meal One (3:30 PM):

1 turkey burger
1 slice muenster cheese
1 tab NOW Super Enzymes

240 kcal, 28 P, 1 C, 14 F

Crossfit (5:00 PM - 6:00 PM):

20 Pull Ups
200m Run
40 Push Ups
400 m Run
60 Sit Ups
600m Run
80 Squats
800m Run

Time - 16:34

Donkey Kicks, BW

Time - (1:00 x 2)

Meal Two (6:20 PM):

1 Dorian Yates Approved Protein Slam

110 kcal, 27 P, 0 C, 0 F

Meal Three (8:25 PM):

TGI Friday's 'Cobb Salad'

300 kcal, 20 P, 6 C, 22 F

Totals: 1,070 kcal, 130 P, 11 C, 56 F

Thoughts: Very tough workouts today, particularly on just over a thousand calories! I felt a bit weak on the morning workout, but Crossfit went pretty well. Tomorrow I'm having shakes for all my meals in preparation for Wednesday, and then I'll begin deloading.

-C10

[CoQ10]

What are the Alwyn Cosgrove complexes?

Geez, you eat so little. I assume your strength and performance is not affected by it?

The Alwyn Cosgrove complexes are from T-Nation. Check them out here:

http://www.t-nation.com/readTopic.do?id=1624757

They're pretty difficult, but if you're up for a challenge I strongly recommend them!

Strength has stagnated, but it hasn't gone down much. I think overall I perform much better on a more balanced diet, so I'm really looking forward to bulking next week :).

Did you give Crossfit another go yet?

-C10

[CoQ10]

Day 44

Weight: 137.5

Meal One (10:30 AM):

Protein shake

160 kcal, 35 P, 2 C, 1 F

Meal Two (1:10 PM):

Protein shake

160 kcal, 35 P, 2 C, 1 F

Meal Three (3:10 PM):

Protein shake

160 kcal, 35 P, 2 C, 1 F

Meal Four (7:25 PM):

Protein shake
3 Irwin Naturals Living Green Liquid-Gel Multi

160 kcal, 35 P, 2 C, 1 F

Meal Five (10:25 PM):

Protein shake

160 kcal, 35 P, 2 C, 1 F

Totals: 800 kcal, 175 P, 10 C, 5 F

Thoughts: Energy levels were pretty low today, but I suppose that's to be expected on a VLCD. Tomorrow I'll post some pictures and then start integrating carbs into my diet!

-C10

[iron619]

Hey Chris,

Got back from Vegas on Monday and have been hitting the gym hard since!

Next up I'll be bulking and doing Derek 'Beast' Charlebois's Tri-Phase Training program in the morning and Crossfit and night. Really looking forward to putting some size on, as I've wasted away quite a bit on this cut.

How's everything on your end? Are you enjoying the new job?

Take it easy,
C10
Hope you had a great time in Vegas! I'll be going there in a couple months to either go and watch a Power lifting event or go see the Mr. Olympia again.

How was your 4th dude? I know you were with your chick :). I had to work at the gym in the morning, then I trained, then hit the SD Fair up. Did you make it to the fair this year?

Alright, back to bulking--yay! But your calorie intake is so very low...

You've been doing crossfit for a while. Have you noticed any significant changes in your conditioning, endurance, functionality...etc?

[CoQ10]

Hope you had a great time in Vegas! I'll be going there in a couple months to either go and watch a Power lifting event or go see the Mr. Olympia again.

How was your 4th dude? I know you were with your chick :). I had to work at the gym in the morning, then I trained, then hit the SD Fair up. Did you make it to the fair this year?

Alright, back to bulking--yay! But your calorie intake is so very low...

You've been doing crossfit for a while. Have you noticed any significant changes in your conditioning, endurance, functionality...etc?

Hey Chris!

Vegas was a lot of fun! It's really hot, but when you go there it should be perfect. I'm sure you'll have a great time. You know where you're staying yet?

My fourth was pretty fun. We went down to Mission Bay and just hung out and had some beers. It was packed, but nice to get some sun and just relax for the day. I didn't make it to the fair this year, but it's probably for the best; that food is a killer!

Crossfit has been awesome! Strength hasn't changed much, but my cardio has greatly improved. If you're interested, give one of the WOD's from Crossfit.com a try and see how it goes.

Hope everything's good! Talk to ya soon.

-C10