Farewell to Bodybuilding...

[PyroBurns]

At least for now. After my gym membership is up, I plan on doing extensive travelling that won't allow me to do structured workouts anymore.

I probably will start this Monday, or maybe next monday. As for updating, I will measure and weigh myself every sunday morning. Or maybe Wednesday morning if I keep my secondary load on Saturday. I might post pictures too.

Here is the plan (open to critique):

WORKOUT:

MT,RF split.
A Day:

3x5 Squats
3x5 Flat Bench
3x5 Incline Bench
3x8 Dips
3x10 Tricep Cable Pushdowns
3x33 Weighted crunches
2x20 Reverse crunces

B Day:
1x5 Stiff Legged Deadlifts
3x5 Standing Military Presses
3x5 Power Cleans
3x5 Lat Pulldowns
3x5 Bent over dumbbell rows
3x5 Good Mornings or Hyperextensions

C Day:
8x8 Leg Presses
3x5 Flat Bench
3x5 Incline Bench
3x8 Dips
3x10 Tricep Cable Pushdowns
3x33 Weighted crunches
2x20 Reverse crunces

D Day:
1x5 Deadlifts
3x5 Standing Military Presses
3x5 Power Cleans
3x5 Lat Pulldowns
3x5 Bent over dumbbell rows
3x5 Bicep Curls

Cardio:
At least 1h but no more than 2h of fasted low intensity cardio everyday.


Diet:
CKD Keto (I tried TKD and hated it. Carbs make me ill)


Diet layout:

OFF weeks are 3000 calories everyday. Base means the highest number. For example 2800 is the base of week one. And 2600 is the lowest I will go. Loads are carb-loads of course, which I might incorporate small ones into day 4. e stands for ephedrine caffeine stack, which I doubt I'll need. But I have some left over.

Week 1 2800-2600
Week 2 2600-2400
Week 3 2400-2200
Week 4 2200-2000
Week 5 OFF
Week 6 2800-2600
Week 7 2600-2400
Week 8e 2400-2200
Week 9e 2200-2000
Week 10 OFF
Week 11 2800-2600
Week 12 2600-2400
Week 13e 2400-2200
Week 14e 2200-2000




Day 1: BASE
Day 2: -100 to base
Day 3: BASE
Day 4: Lesser LOAD
Day 5: -50 to base
Day 6: -200 to base
Day 7: LOAD

[abar]

So you say you won't be able to do structured workouts, then you write out a structured workout? Carbs make you ill but you are still doing carb loads twice a week? What's up with that?

[PyroBurns]

So you say you won't be able to do structured workouts, then you write out a structured workout? Carbs make you ill but you are still doing carb loads twice a week? What's up with that?

On the very first line of the log, it says:

"After my gym membership is up, I plan on doing extensive travelling that won't allow me to do structured workouts anymore"

And yeah, carbs make me feel like ass but the loads help my lifts so I continue to do them.

[PyroBurns]

Week 1 2600-2400
Week 2 2400-2200
Week 3e 2200-2000
Week 4e 2000-1800
Week 5 OFF
Week 6 2600-2400
Week 7 2400-2200
Week 8e 2200-2000
Week 9e 2000-1800
Week 10 OFF
Week 11 2600-2400
Week 12 2400-2200
Week 13e 2200-2000
Week 14e 2000-1800



I changed the caloric layout to that during the beginning.

This week (the third week) I also changed the workout and took away the secondary carb load on wednesday. And I also implemented the EC stack differently.

My new workout is like this:

M:
Bench presses
Incline Bench
Dips
Tricep Cable Pushdowns
Crunches
Leg Raises

W:
SLDL
Military Presses
Power Cleans
Bent Over Rows
Lat Pulldowns/Chin Ups
Bicep Curls

F:
Squats
Deadlifts
Leg Presses


So far my stats (kind of rough. Measuring is a little difficult being alone and left handed... and dumb):

FEB 3: 131.0
Calf: 13.25
Thigh: 19
Hips: 33.25
Waist: 29
Abdomen: 26
Chest: 35
Shoulders: 41
Bicep: 11
Wrist: 6.3
Forearm: 8.5

FEB 10: 129.8
Calf: 13.5
Thigh: 19.25
Hips: 32.8
Waist: 29
Abdomen: 26.25
Chest: 35.1
Shoulders: 41.25
Bicep: 11.25
Wrist: 6.25
Forearm: 8.5

FEB 17: 127.2
Calf: 13.5475
Thigh: 19.25
Hips: 33
Waist: 28.75
Abdomen: 26.25
Chest: 35.
Shoulders: 41.5
Bicep: 11.33
Wrist: 6.33
Forearm: 8.5


I really thought I gained more muscle from my short bulk, but oh well. I always have the next few decades.

[PyroBurns]

Look at this carb-load. I bought all these ingredients to save money, and it came out to the picture perfect carb load. Almost 0 fat, exactly how many carbs I should shoot for, and just enough protein.

http://img223.imageshack.us/img223/3794/carbloadqh6.jpg

[Jxstatic]

Look at this carb-load. I bought all these ingredients to save money, and it came out to the picture perfect carb load. Almost 0 fat, exactly how many carbs I should shoot for, and just enough protein.

http://img223.imageshack.us/img223/3794/carbloadqh6.jpg

sit that what a carb-up is supposed to look like on keto?
I imagined something far less sharp...

[PyroBurns]

If you want a seriously strict carb-up. But that isn't necessary.

I always cut myself slack on those days, and this was pretty much a freak accident from saving money.

[ktrbcp]

Slightly off topic, but I like the look of the nutritional analysis / food log you show here... What do you use?

[PyroBurns]

That's fitday, the pay version. You can always pirate it though.

BTW here is today's results:

FEB 24: 125.4
Calf: 13.26
Thigh: 19
Hips: 33
Waist: 28.5
Abdomen: 25.75
Chest: 34.5
Shoulders: 41
Bicep: 11.33
Wrist: 6.2
Forearm: 8.5

[PyroBurns]

I changed today's carb load by the way. You try eating two bags of rice noodles! That isn't easy.

So I omitted the yam and the other bag of rice sticks and instead am having some ice cream and bananas. This bumped to fat up to 30g, but I think it's better that way. I was feeling wild and extremely hungry before I ate most of my ice cream, but now I feel much more at home.

[MattyH7688]

127lbs.. please eat more :(

[Chin@man]

[QUOTE=PyroBurns;133123961]I changed today's carb load by the way. You try eating two bags of rice noodles! That isn't easy.QUOTE]


Wait... I think you should enjoy Carb up a lil bit more.

[BlueFenix13S]

Wait... I think you should enjoy Carb up a lil bit more.

x2. IMO, go for some Ben & Jerry's and pizza :D

[PyroBurns]

I did enjoy it! I had a quart of soy delicious neapolitan ice cream which was awesome.

If I could cheat more, I would. But it's a pain finding something that is free of my allergens, tasty, and affordable.

Like Whole Foods makes awesome gluten free brownies and banana bread, but it's full of dairy.

Nature's Path makes tasty looking breakfast bars that's free of everything, but costs like $7 per box! And they are crazy tiny.

Amy makes allergen free pizzas but they look worse than school cafeteria sheet pizzas.

[timmymayes]

Just because you are leaving the gym to travel doesn't mean you can't do a structured workout. www.bodyweightculture.com Also

http://youtube.com/watch?v=otV-0r3-Qd8

He gets a pretty killer workout in 10 minutes without any weights or equipment.

[PyroBurns]

Thank you for those. I was planning on doing the basic training/Navy seals workout on my off time, but will look into those. Either way, You can't really bulk on them. Right?

I had a strange weigh in today. I must be retaining a lot of water or something. And I didn't get to go to the bathroom before I weighed in which kind of sucked. Oh well, all I know is that if I gained any fat from my refeed it was extremely miniscule evidenced by my waist measurements.

Here's last weeks stats too, which I forgot to post.


MAR 2: 123.8
Calf: 13.25
Thigh: 18.4
Hips: 32.8
Waist: 28.25
Abdomen: 25.75
Chest: 34.25
Shoulders: 42
Bicep: 11.55
Wrist: 6.2
Forearm: 8.5

Mar 9: 128
Calf: 13.5
Thigh: 18.75
Hips: 33.5
Waist: 28.5
Abdomen: 25.75
Chest: 34.75
Shoulders: 42.5
Bicep: 11.65
Wrist: 6.2
Forearm: 8.5

[grapemaster]

yeah u can still run and stuff and do body weight exercises when u travel.. u wont GAIN much but u will stay in shape.

[PyroBurns]

Mar 16: 127.6
Calf: 13.1
Thigh: 18.5
Hips: 32.5
Waist: 28.5
Abdomen: 25.75
Chest: 34.25
Shoulders: 41.5
Bicep: 11.79
Wrist: 6.2
Forearm: 8.5


Mar 23: 128.4
Calf: 13.5
Thigh: 19.25
Hips: 33
Waist: 28.75
Abdomen: 26
Chest: 34.5
Shoulders: 41
Bicep: 11.75
Wrist: 6.2
Forearm: 8.5

Today was a weird as hell weigh in. I gained almost a pound eating at 2200? I think something's off, though. I've been bloated as hell all week for some reason, and my lower stomach is puffed out. Either I ate something bad, or I don't know what.

[PyroBurns]

Sorry I haven't updated, or really put much effort into this journal! I'm not much of a reporter. Anyway, here's what happened:

A few weeks ago I decided that I would be able to manage at least a month or more of bulking, instead of spending another few weeks being safe until I shipped out. Well I was right, except my stomach wouldn't have it. Horrible cramps, bloating that NEVER went away, and a persistent "hot stomach" feeling kept plaguing me. I tried to push through it, but then finally decided I was sick of it so I cut down again. My stomach still hurts, and I think the symptoms might be getting worse, but the pain isn't as amplified. I'll have to see a doctor this week or next. Hopefully it isn't serious.

What I learned:

I'm unsure is a week long refeed is enough. My bodyfat levels decreased really slowly after the second refeed. On the otherhand my bodyfat poured off at alarming rates when I came off my two month long bulk in the beginning, and now when I came off of a two week bulk.

Every first week I come off of a prolonged bulk (two weeks is nothing, but still) I lose an enormous amount of fat and gain muscle at the same time. I find this really intriguing and worth looking into.

I've been trying steak and eggs which seems to work pretty well. It still gave me a little bodyfat, but nothing really bad. Adapting to 0 carb from ~20 was kind of an effort, but after it happened it isn't noticeable anymore. Is there a real difference? I don't really know.

If you're going to use the EC stack, get the Reset AD, and probably some 5-htp unless you can 100% say without a doubt that you aren't affected by the come off.

In the future, if my stomach is okay, I would bulk 4 weeks on with 2 week cuts in between.


BTW I'm been preparing to travel down to Florida, then through the Bahamas to South America. Things are really starting to click together and it's getting really exciting!