Deadbob's 90 day Challenge

[Deadbob]

Less watching baseball and playoff hockey, more posting in log

Yes Dear

DAY 59

Workout - REST DAY

DIET
BREAKFAST
2 Eggs
2 Slices of Turkey Bacon

LUNCH
Subway 6" Turkey Sandwich

Dinner
6 Oz Steak
1 small Sweet Potato


Snack: Whey
Bed: Casien (with milk and Natty Peanut butter)

MACROS
1744 calories
38% fat (75g)
26% carbs (112g - 11g fiber)
36% protein (156g)


SUPPLEMENTS
Whey
Creatine
Casein
Orange Triad
Fish Oil
CLA

[Deadbob]

DAY 60

Think I found the reason I am dragging ass in the afternoon. My Girlfriend says I was snooring all during the night, and as a result I kept her up. Gotta find what I did with my Snoreguard, and see if that helps any.

Also got the 60 photo, which I will be posting later. Honestly, I'n not to happy with the results


Workout -MILITARY PRESS DAY

MILITARY PRESS
105X5
105X5
105X5

INCLINE BB BENCH
105X10
115X10
115X10

T-BAR ROW (tinkering with weight because old Gym did not have this Machine)
45X15
90X10
90X8

TRICEPS PULL DOWN
80X20
100X15
130X10

CARDIO
Stationary Bike (30 mins, 7/20 Resistance, Random Hill)

DIET
BREAKFAST
Turkey Sausage Breakfast Burrito

LUNCH
Tuna Salad Sandwich

Dinner
Lobster and Shrimp Deramfield Penne Pasta


PWO: Whey
Bed: Casien (with milk and Natty Peanut butter)

MACROS
2148 calories
22% fat (53g)
45% carbs (245g - 22g fiber)(Dreamfield says total 84 carbs, but all but 10 are "protected")
35% protein (170g)


SUPPLEMENTS
Whey
Creatine
Casein
APE
Orange Triad
Fish Oil
CLA

[Deadbob]

DAY 60 PROGRESS PHOTOS

[Deadbob]

DAY 61

Workout - SQUAT DAY

SQUAT
175X5
185X5
185X5

GOOD MORNINGS (This and Guillotine Press are the 2 lifts that TERRIFY me)
45X10
65X10
95X10

WALKING LUNGE (step with each leg)
90X10
90X10
90X10

DECLINE CRUNCH
15
15
12

CARDIO
Stationary Bike (00 mins, 8/20 Resistance, Flat)

DIET
BREAKFAST
Cheerios in 1% milk

LUNCH
Foot long Subway Turkey Breast
1 bag Sunchips

Dinner
10 Oz Salmon Fillet
1/2 Cup Broccoli

PWO: Whey
Bed: Casien (with milk and Natty Peanut butter)

MACROS
2132 calories
23% fat (56g)
40% carbs (216g - 23g fiber)
37% protein (200g)


SUPPLEMENTS
Whey
Creatine
Casein
APE
Orange Triad
Fish Oil
CLA

[Deadbob]

DAY 62

Slept like crap again. This time was because my bedroom fan broke. For whatever reason, my Mattress seems to make heat. Even with the AC set to 70, I was sweating after 30 minutes. So $50 later, I now have a new fan. Never knew Americans had gotten so lazy that our FANS come with remotes

Regardless, I woke up feeling tight, so I did about 30 of stretching. Did a bit more stretching at lunch. After work I took an hour nap, then did 30 walk at a leisurely pace. The idea was just to get the muscle working and some blood in them.

Workout - REST

CARDIO
30 minutes Walking Outside (~1.5 miles)

DIET
BREAKFAST
2 Eggs (scrambled)
1/4 shredded cheese
1 broken up Chorizo sausage

LUNCH
Left over Pasta from Saturday

Dinner
6 Oz Steak
1 small sweet potato

Post walk: Whey
Bed: Casien

MACROS
1821 calories
34% fat (69g)
29% carbs (130g - 14g fiber)
37% protein (168g)


SUPPLEMENTS
Whey
Creatine
Casein
APE
Orange Triad
Fish Oil
CLA

[Deadbob]

Got hit with a serious migraine headache earlier tonight. Will post the update tomorrow

[E_P_C]

DAY 60 PROGRESS PHOTOS

[IMG]http://i69.photobucket.com/albums/i55/deadbob69/Day60.jpg[/IG]

the progress is definitely visible, probably not to the extent that you wanted, but just keep hitting it hard and keep the diet in check and the results will keep coming

[CallMeMikeG]

I can definitely see the progress. Keep up the good work man! Very motivational!

[Deadbob]

DAY 63

5/01/12
Late update. i had a massive migraine headache yesterday, so I pretty much took some pain pills and slept it off

Workout - REST


DIET
BREAKFAST
Turkey Bacon Breakfast Burrito

LUNCH
Chicken Stir Fry (no rice)

DINNER
Catfish Sandwitch

SNACKS
Whey
Casein
Muscle Brownie

MACROS
1929 calories
33% fat (70g)
29% carbs (139g - 11g fiber)
38% protein (183g)


SUPPLEMENTS
Whey
Creatine
Casein
APE
Orange Triad
Fish Oil
CLA

[Deadbob]

DAY 65

Was in a grumpy mood today. Probably because I still had a headache (no light or sound sensitivity). Even though today was suppose to Bench day, I decided to rest up and let my head heal

Workout - REST


DIET
BREAKFAST
Turkey Bacon Breakfast Burrito

LUNCH
6" Subway Turkey Sandwitch

DINNER
6 Oz Pork Chop
1/2 cup apple sause

SNACKS
Whey
Casein

MACROS
1708 calories
31% fat (59g)
31% carbs (133g - 11g fiber)
39% protein (166g)

SUPPLEMENTS
Whey
Creatine
Casein
APE
Orange Triad
Fish Oil
CLA

[Deadbob]

WEIGHTS & MEASURES

Been nearly a full month since I posted my measurements. In that time I took a deload week and program hopped, so that "should" explain any "large" changes


WEIGHT: 212.2Lbs (+4.2Lbs, Total for log: +5.2Lbs)
NECK: 15.5 (-0.25", Total for log: No Change)
SHOULDERS: 45.50" (No Change, Total for log: -0.75")
CHEST: 42.00 (+1.00", Total for log: -1.50")
WAIST: 38.50 (No Change, Total for log: -2.75")
HIPS: 38.00 (-0.50", Total for log: -1.50")
THIGH: 25.00 (+0.75", Total for log +1.00")
CALF: 16.00 (-0.25", total for log: No Change)
ARM:13.25 (No Change, Total for log: -0.25")
FOREARM: 11.00 (-0.25", Total for Log: No Change)

TOTAL BODY FAT: 25.0% (No Change, Total for log: -3.9%)

[Deadbob]

No Gym.

My mother slipped getting out of the shower and hit her head. As a result I spent 3 hours in the ER with her. No stitches, nothing broken and no signs of concussions (thank god)

After that I was too mentally and emotionally exhausted to do anything

Will post macro's tomorrow. gonna pop a beer and unwind.

[Deadbob]

DAY 66 - 71

Been a busy few days, so as a result I have not been on-line much.

I'll spair you the details, and cut to the chase

THURSDAY 5/3
Ended up working a 12 hour shift, came home and passed out
Workout - REST

FRIDAY 5/4
Unscheduled 10 hour work day + Avengers with the GF (good movie, would fap again)
Workout - REST

SATURDAY 5/5
House work, Gym, Girlfriend

WORKOUT - BENCH DAY

BENCH PRESS
170X5
170X5
170X5

DB INCLINE PRESS
50X10
50X8 + 2 (Failed on 8, took some breaths, pushed out another 2 reps)
45X10

FACE PULL
125X10
125X10
125X10

STANDING DB TRICEPS EXTENSIONS
55X10
60X10
70X8 (failed)

SUNDAY 5/6
Church, Watched D-Backs v Mets, Gym

This was my last day on Athletic Edge Nutrition's APE

WORKOUT - DEADLIFT DAY

DEADLIFT
215X10
215X10
215X10

LYING LEG CURLS
100X10
100X10
100X10

LEG PRESS
270X10
270X10
270X10

I barfed after the last set (yes my gym has barf buckets), so I called it a day. As a result, i ended up skipping an Ab exercise

MONDAY 5/7
Spent the day in meetings and briefings regarding the Security audit we had at work last week. Spent the evening watching the Cards V D-Backs game. Was hoping I would catch a foul ball so I could jam it in the mouth of the grandma sitting behind me. She sounded like an elderly Sarah Palin, NEVER shut up, and complained about EVERYTHING! the G/F and I even moved 5 rows away into another section and could still hear her! "mad:

Workout - REST

TUESDAY 5/8
Found out today my schedule for the next two weeks (starting friday) is going to pot, because i have been tasked with training some contractors that run our operations center. The guys I have to train have been in there for 6-8 months, and still don't get it. My boss will not release them because of how long the training process is for new people.

For the night, i ended up watching an impromptu Friends Marithon

Workout - REST

DIET
For the most part I was good with the diet. Friday I was 500 Cal's off goal, Monday I was WAY over on carbs and short protein, but was within my calorie budget.

SUPPLEMENTS
Whey (workout days)
Creatine
Casein
APE (last dose Sunday)
Orange Triad
Fish Oil
CLA

[Deadbob]

DAY 72

Spent the morning in a Department Quarterly Review meeting. VERY boring, did not learn a thing, and was a total waist of time. Spent the afternoon catching up on crap I should have been doing instead of sitting in a stupid meeting.

Went to the gym just as a Thunderstorm hit Phoenix. it rained for 5 minutes and that was it. Apparently all the fun was on the south side of town as a Trailer park was destroyed and around 25K people lost power. Thankfully no one got fried by down power lines because I never got a call.

After that, i had to go for the final fitting for a custom suit because I am in the wedding party next Saturday.

Also, this was the first workout off APE.

Workout - MILITARY PRESS DAY

MILITARY PRESS DAY
110X5 (+5 lbs)
110X8 (failed) (+5 lbs, -1 rep)
105X5

INCLINE BB BENCH
115X10 (+10 lbs)
125X10 (+10 lbs)
125X7 (+10 lbs, -3 reps)(was shaking like a bowl of jello, and struggled with Rep 7)

T-BAR Row
90X10 (+45 lbs, -5 reps)
90X10
90X10(+2 Reps)

TRICEPS PUSH DOWN
120X10 (+40 lbs, -10 reps)
130X10 (+30 lbs, -5 reps)
130X10

DIET
Phone is dead, and my log did not sync to loseit.com, so I do not know the Macro's, nor do I remember everything I ate today

SUPPLEMENTS
Whey
Creatine
Casein
Orange Triad
Fish Oil
CLA

[Deadbob]

APE Review

I have been off APE for 1 week now. I wanted to wait and see what effect it actually had on my workouts before I posted my final conclusions.

A BIT ABOUT ME
I have been working out on a regular basis since mid 2007. I did it for general fitness, and not for fat loss, Aesthetics or Power. This past October, my work schedule went to sh*t (short staffed, and my company was SLOW at hiring new people). As a result, I ended up working between 50 - 72 hours a week, getting 4-6 hours of sleep, not eating right. Add in the fact that I was doing on-line classes, and I just did not have the time, energy or desire to get to the gym. As a result, I gained nearly 30 lbs in 5 months.

In late January, all the new hires finally completed training, and my work schedule finally settled down. So I decided it was time to get back into shape.

I knew my lifts were going to be in the toilet, and I wanted to get back to my old strength level as fast (and legally) as possible, so I decided to give APE a shot.

My only other experience with a Test booster was with Androstenedione in the early 2000's (when it was still legal). I don't remember the performance increase I got from that, but I do remember I was in a foul mood the entire time, and I had some problems with Back Acne, and a constant headache.

Normally, I took 2 caps of APE about 1 hour before lifting, or with breakfast on off-days

Now below is what AEN "claims" APE does (my comments are in blue)

1. Maximize Testosterone Production Beyond Natural Levels

• 22% Greater Increase in FREE TESTOSTERONE in ONLY 12 Hours after ingestion*
Did not do Blood work, so I really cannot comment on this
• Increase BIO-AVAILABLE TESTOSTERONE 1.8 Times After 8 Weeks*
Did not do Blood work, so I really cannot comment on this
2. Refine Your Physique Beyond Genetic Limitations

• Over 2 times Greater FAT LOSS After Just 8 Weeks of usage* (get lean & shredded).*
I only took APE for 8 weeks, and did notice the fat fat loss. Kinda wonder how much I would have loss if I ran it for 12 weeks
3. Improve “Alpha-Maleness” Beyond Normal Capacity & Intensity

• Sex Drive, Libido, Vigor & Vitality Enhancement in both the short term and long term*
My sex drive was THROUGH THE ROOF on APE. This pretty much kicked in after about 3 days and lasted for the whole 8 weeks that I took APE.
• Inhibit Estrogen (Anti-Aromatase)*
As stated, because I did not do blood work, I cannot comment on this

4. Enhance Vascularity & Athletic Performance Beyond Normal Limits

• Increase Nitric Oxide (NO), thus increasing blood flow and oxygen delivery to the muscles*
Did notice improved Vascularity on my hands and Forearms while on APE. I did not take a NO supplement while on APE, but the pumps I got while in the gym were ridiculous!

• Increase Endurance & Performance during repetitive high intensity exercise*
STRONG THIS! There were several workoouts where I felt I still had A LOT left in the tank! This was even after adding additional sets and increasing the weight

PERSONAL EXPERIENCE
Strength
Prior to APE my Box Squat and Deadlift PR's were 225X1. I never really pushed beyond that because of a bad knee (injury from when I was in the Marines). By week 4, I had picked up some knee wraps, and was lifting 225 reps on both exercises for multiple sets. Dead's I still needed wraps with a mix grip, but last week I cranked out the 225 for a 5x5 set without straps using an overhand grip. Flat Bench my PR was 175X1. Last week I did 170 for 5X5. Incline bench, my PR is 150X1, but last lift on that was 135 for 3X10 (so I'm close on that)

Mood
Mood wise, I was fairly relaxed and mellow while on APE, but I did notice that I got annoyed much quicker than usual.

Body Compisition
First day on APE --> Last day on APE
WEIGHT: 207Lbs -->212.2Lbs
NECK: 15.5 --> 15.5
SHOULDERS: 46.25 --> 45.50
CHEST: 45.5 --> 42.00
WAIST: 40.25 --> 38.50
HIPS: 39.25 --> 38.00
THIGH: 24.5 --> 25.00
CALF: 16.00 --> 16.00
ARM:13.00 --> 13.25
FOREARM: 10.625 -->11.00

TOTAL BODY FAT: 27.8% --> 25.0%

All this was figured using a tape measure, so take what I'm about to say with a grain of salt...
When I started with APE, I was at 147.09lbs of lean body mass, with 59.91 lbs of Body fat. After 8 weeks of APE, I was at a Lean Body mass of 158.8lbs, and a Body fat weight of 53.19lbs. So, in 8 weeks, I lost 6.72lbs of fat, and gained of 11.72 Muscle Mass

I don't know if that was noobie gains, APE gains, or a combo of both, but I am not complaining either way.

FINAL THOUGHTS
About 30 minutes after taking APE, I got the burps that lasted for about 5-10 minutes. Those burps had a weird after taste. Best way to describe it was kind of a like "tree bark."
Would I recommend APE to someone... HELL YES!

Would I take it again! HELL YES! I am actually considering the "Optional Nutrient Timing" (2 caps in the AM, 1 before workout) cycle later this year.

[Deadbob]

[QUOTE=Deadbob;880289481]

DAY 73 - 76

DAY 73 (5/10/12)
Was a good day at work as my boss was in training classes for the entire day, so I actually got caught up on crap without my desk being used as a "Catch all." Gym... sucked ass!

I got EXTREMELY light headed during squats, so I stopped and did 10 minutes on a cycle with 2/10 resistance at 60rpm's. Crashed on Good Mornings, so I hung it up

Workout - SQUAT DAY

SQUATS
190X8 (was grinding and did not think i would get the last 2 reps)
180X5 (Got VERY light headed)

10 mins stationary bike (2/10 resistance, 60 RPM's)

GOOD MORNING
95X10 (Got light headed again, so I hung it up)

DAY 74 (5/11/12)
Went for a final fit on my suit, should have it back Wednesday.

Work was fine, otherwise took a rest day

DAY 75 (5/12/12)
Another rest day. Took also took my mom to the Dr. for a follow up on her labs. Basically, she's doing well, but she still does not get how her insulin work, as a result, we got a nice scolding from her doc. That night, I went and saw "Think like a Man" with the Girlfriend. Decent movie, not something I would buy or take a new date to.

Day 76 (5/13/12)
Today was SUPPOSE to be Bench day, but I had a muscle spasm in ly lower back while at church. So I have spent most of the day either on a foam roller, stretching or on a heat pad. For Mom's day i got her the typical flowers and a card. My girlfriend and I also went in together to get her a new walker/Wheelchair (Airgo Navagator). It was something like $300 off Amazon (we gave it to her on Saturday prior to her Dr. Appt.)

[E_P_C]

Good progress so far keep it up man

[ATHLETIC EDGE NUTRITION]

Couldn't hope for a much better review. APE delivers again.

[E_P_C]

BTW Bob if the Coyotes and the Rangers are playing for the Cup im going to Game 3 and 4 down there

[Deadbob]

Know I have not updated this in a week. Between a crap work schedule (60 hours in the last 7 days), my car going back to the shop (AC compressor spun a bearing), and twisting my ankle while at a scrap metal yard, I have not had the time, energy or desire to get to the gym.

Ankle is just about healed, so I plan to be at the gym tomorrow

[Deadbob]

RESULTS

OK gents, I know I fell off updating this ting toward the end, but yesterday (5/27) was day 90.

Here's the story of the tape
WEIGHT: 207Lbs --> 214.2
NECK: 15.75 --> 16.0 (+0.25)
SHOULDERS: 46.25 --> 45.5 (-0.75)
CHEST: 44.25 --> 41.5 (-2.75)
WAIST: 41.25 --> 37.75 (-3.5)
HIPS: 39.50 --> 37.25 (-2.25)
THIGH: 24.00 --> 25.0 (+1)
CALF: 16.00 --> 16.0 (NC)
ARM:13.50 --> 13.25 (-0.25)
FOREARM: 11.00 --> 11.0 (NC)

BODYFAT: 29% --> 23%

Total inch loss of 8.25"

BENCH: 135X5 --> 170X3
SQUAT: 135X5 --> 225X3 (Box 155X5 --> 255X3)
DEADLIFT: 185X3 --> 235 X5 (overhand grip)
MILITARY PRESS 75X5 --> 105X3

How I feel...
Well for a "Cut" I gained 7lbs. That was not exactly the plan. I was actually hoping for about a 20-24lb loss. I was also hoping for more fat loss, especially around the mid section.

Do I consider this cut a failure... No. IF the tape measure is right, I lost 10Lbs of fat, and gained 17Lbs of Muscle! I do find that hard to believe, but I was on a test booster (APE) for 60 days. Prior to this log I had not been in a gym for 5 months, so I probably got some n00b gains mixed in as well.

WHAT I LEARNED
1) I'M REALLY CARB SENSITIVE: My Macros were spot on for the vast majority of the log (I think I blew them 4-5 times, most at baseball games). The thing I did notice is when I was over 120g of carbs I gained weight that week. 75 - 120 I maintained weight. under 75 I lost weight. This actually makes sense to me because my mother is also carb sensitive, and as a result, it makes managing her Diabetes difficult.

2) I DO NOT GET ENOUGH SLEEP: One thing I did not post is my sleep. During the week I was averaging between 4-6 hours a night, and 10-12 on the weekend. I NEED to get that sorted.

3) I BREAK EVERY 5-6 WEEKS: By week 6 of this log, I had a pulled a muscle in my neck, and strained an oblique. By week 12, I re-aggravated my neck, twisted my ankle and had a back spasm.

4) CARDIO: My cardio conditioning in general sucks. This past weekend I went for a hike on a trail that last year I could jog with no problem. walking it... I was toast, and ended up falling asleep for 2 hours after it was over. I also think if I had done more, it may have had a greater impact on my fat loss.

WHERE I GO FROM HERE
Going to take it easy this week and do a deload. I have an appointment with a Chiropractor on Wednesday regarding my neck, and G/F bought me a massage on Saturday.

From there, I'm just going to do 2 weeks at moderate intensity to make sure I heal. I'll be in LA 6/15 - 6/17, so looking at another log after that (how soon depends if / how bad of a sunburn I get). For that log, I think I'm going to be doing a 5/3/1 routine . I hope the deload every 4 weeks helps me from breaking like I did. I'll also be focusing on fixing what I did wrong here.

[marshiechen]

I am impressed.

So overall, how would you say you feel?

Like healthier, happier, or what?

[Boris2k12]

Try to calorie count EVERYTHING you eat, and upload some progress pics every month or so (they're pretty motivating I hear).

[Deadbob]

I am impressed.

So overall, how would you say you feel?

Like healthier, happier, or what?

Overall I am happier. The gym has always been my way of de-stressing. the 5 months I was not at the gym (work / family problems) I was constantly tired, grumpy and stressed out. Now I'm a lot more relaxed.

I also know I am sleeping better, and my Girlfriend has said I hardly snore now (when I started, she couldn't stay in the same room as me)

Try to calorie count EVERYTHING you eat, and upload some progress pics every month or so (they're pretty motivating I hear).

I DID count everything. That's how I figured out what impact carbs were having on me. Before this cut I knew if I stayed under 50g carbs, I dropped weight QUICK. I did not know going over 120g made me GAIN weight.

I also posted day 1, 30 and 60 pics. I have the day 90 pic, but my phone is being stupid and not letting me upload it to my computer.

[E_P_C]

Solid progress man just keep at it and set a new plan for yourself