Is that Powerlifting getting Ripped!? ? My death by Details Recreate Log

[kabukirocks]

EDIT: Is that Powerlifter getting Ripped?


First off let me state I am sponsored and doing a log. However I value my integrity far more than a sponsorship and anyone that has spent time in my logs knows I will provide unbiased input. In addition I have set this log up to collect and graphically represent my changes, whatever they may be. The timing of the release of this product couldn?t be better in regards to some personal goals and I?m looking forward to putting it to the test and seeing what it has to offer(and I was not asked to do this log). So on to the log!



Well, I?m about to embark on a journey that I rarely travel. That is weight loss. Not that I don?t feel competent in my diet and nutrition knowledge to accomplish those goals but due to the negative impact on leverages and resulting decrease in performance on some lifts. This obviously isn?t desirable as a powerlifter.

However, I have decided its time to bet leaner for health and appearance reasons. At the same time from a training standpoint I will be focusing on my Deadlift and Bench as both can increase due to weight loss (greater arch flexibility on bench, and leverages on Deadlift). Although I will be focusing on those for the training portion of my log, this will not be one of my typical training logs. I keep a detailed Video log in the training section.

This log will focus on the diet, supplementation, and body composition goals. For this reason I feel that it is only necessary to update this log once per week with new measurements, and pictures. Although it will only be updated weekly it will be quite detailed.

My Goal is to lose 20lbs of BF in 12 weeks.

Supplements to facilitate weight loss
Recreate (4x/day)
Bolic (3x/day)

Other Supplements in my Regimen
BCAA?s (60-80g/day)
Anabolic Pump (3x)
Pslin (1x)
NOS Ether (5scoops)
Super Cissus (3x+)
Powerfull (8x)
Ester C (1.5g)
Multi (2x)
NAC (1g)
Fish Oil (12g)
Vit D (1g)

Diet
I won?t lay out a specific diet plan that I will follow every day. I eat a clean unprocessed organic diet with all my protein (250g+/day not to mention 80g BCAA?s) from foods with a few cheat meals during the week. averaging about 5k in calories/day wit. My plan is simple. Which is to cut out most of my grains and only have 3 carb sources a day (just enough for Pslin and AP), and up my good fat intake. I will also be dropping back my dairy. With the drop in Dairy and grains I may be adding some protein supplementation in to compensate for the loss in protein.
Here is a very rough outline what a typical day may look like:
6:15am AP and 20g BCAA?s
6:30am 30g carbs from freshly made veg and/or fruit juice (changes daily)
7:00am 8oz lean meet and walnuts
9:00am 1c nonfat cottage cheese and walnuts
12:00am 1.5 chicken breast, Kale, peanut butter
3:00pm Pslin and 20g BCAA?s
3:15pm 2-3 slices organic sprouted wheat bread +30-60g WMS + Protein Shake
Train
6:45pm AP and 20g BCAA?s
7:00pm 30-60g WMS +protein shake
7:45pm 10oz steak and Salad
9:30pm 20g BCAA?s

Carb loading 1-2x per week. Will likely have to add some more cals into the above example not to lose weight too quickly.

In addition to pictures I will be capturing data on a weekly basis as shown below. The data loaded below just make believe to put some sample lines on the chart. The BW graph is real data and is my morning BW (about 4lbs lighter than my weight during day) by week over the majority of this last year. It is taken be averaging my daily morning BW for each day of the week.

This Log will start within about a week. I will load all the current measurements into the Week 0 slot and take some pictures. The one in my avatar is at my current weight.




Oh yeah, here is a rough outline of my training plan. This is also a drop from my normal 4x a week routine to a 3x a week routine with the addition of more sled work. Will likely be doing more than what is listed to facilitate fat loss.

[Mickfootie]

Nice set-up. I will be following on this one.

[kabukirocks]

The initial measurements taken last week have been loaded in. This first week I am just easing into the diet and have only started using the Bolic the last few days. Recreate has not been added to the mix yet.

I also don?t buy that 15.5% BF shown below but it will show a change none the less. I figure in actuality it must be 18-20%.

[kabukirocks]

Here are some pictures that a lot less flattering than the one in my avatar. I don?t know anything about lighting, posing, and obviously tanning

[kabukirocks]

here a more flattering pic

[CHUCK DIESEL]

kabuki, ur sht is always detailed over here and over at AM. Thats good.

sub.

[kabukirocks]

AN IMPORTANT NOTE: Bodyfat measurements on chart are likely not accurate due to high amount of internal gut fat I hold. I?m estimating my true bodyfat to be about 7% higher than what is listed. I will continue to track the skinfold tests but since my BF is actually higher it will throw off the lean mass calcs and charting will incorrectly show more lean mass loss than there will be (if there is any).

Training Updates:
Started training again this week. Will be focusing more on volume to help lubricate my joints again as well as allow time for recovery as I have a few injuries to work through. Completed all 3 workout sessions this week.

On my non training days I completed 3 sessions of 10+min each sled pulling with 135lbs. Also completed 2 of my 3 non training day workouts which consist of quick workout with bands and 4-5 sets each of curls and abs.

With my sled pulling I?m running an experiment at work and I did a write up on sled pulling and General Physical Preparedness (GPP) and posted it on the company webpage. Had a significant level of interest in the first week and have a decent sized group at my facility. This week I have to go over to our other facility and drop off a couple sleds, straps, and weights and do some training sessions with a group over there that wants to start. I?ve got (3) three 300lb guys on my team doing it regularly now on lunch break along with a couple of the female office staff.

Specific Weight Loss Supplementation Updates:

Bolic @ 3x day
Diesel Fuel @ occasionally to keep energy levels up.
No Recreate usage yet.

Diet:
Been slowly workout out the carbs this last week. This weekend I was down to 20g carbs 2x/day. With anabolic Pump taken before each of those. I will bump up to a 60g carb meal combined with Pslin prior to my 3 workouts this week.

Updated charts and graphs.

BW this morning was 241.0 lbs.
Waist is down an inch already! And 2mm off my chest caliper measurement.

[kabukirocks]

Its on boys and girls!!!

Just received my bottle of Recreate and Y-RD last night. Will be running 3/day of Recreate and probably 1/day of Y-RD. Will be dropping Bolic to 25mg or maybe completely as to minimize the gastro effects of the high amounts of Forslean.

A little vid showing my back at my current BF level. Can?t wait till I get shredded

About 55sec in

[kabukirocks]

Specific Weight Loss Supplementation Updates:
Mid last week I started taking Recreate and Y-RD. Y-RD is in the Pure Supplements line (YRD-complex 990mg: Glucoronolactone, Caffeine, Geranium). I?ve dropped the Bolic for the time being and have been taking:
3 Recreate/day
2 Y-RD/day on non training days
1 Y-RD and 2-3 R4W on training days
Will work back into Bolic in the 25-50mg range this week.

Updated charts and graphs.

My waist made another significant drop which I was quite happy with. Also continuing to loose some fat off my chest, but surprisingly not on my legs yet. Although I was disappointed to look through my records and I had the exact some abdominal measurement in Inches as I did this time last year when I was at the same weight. I sure hope that doesn?t mean I have not put on any muscle mass this last year I certainly have gotten stronger.

Weight loss is coming off right on target so far. It shows 4 weeks on the BW chart but that last point is just my weight as of this morning. As you can see on the data chart I?ve decided to only take full tape measurements once per month?same with photographs.


* AN IMPORTANT NOTE: Bodyfat measurements on chart are likely not accurate due to high amount of internal gut fat I hold. I?m estimating my true bodyfat to be about 7% higher than what is listed. I will continue to track the skinfold tests but since my BF is actually higher it will throw off the lean mass calcs and charting will incorrectly show more lean mass loss than there will be (if there is any).

Diet:
20-40g carbs (with AP) on non training days w/0-20g on weekends.
I do take a 100g preworkout on my training days with Pslin and AP.

Blather
On a side note I couldn?t have picked a better time to be jacked up on stimulants. I am on a very tight timeline over the next several months to finish several large projects at home. I spent from waking till bedtime working on the house this weekend and will be working every night this week in the shop on my competition rock buggy. I have to finish both up in next couple months as well as move my training center to the shop once the buggy is finished which means I have to build a secondary storage area for buggy and a lot of the shop tools. Not to mention possibly fabricate a monolift and a couple competition bench?s for a Powerlifting meet I may be putting on this fall. And everything is on a terminal deadline as in if any project doesn?t get finished by this timeline it will likely have to sit for a couple years afterwards. It?s a gettin crazy!

For that reason I can only do my active recovery and sled work 2x a week during my lunch hour and will not be doing my weekend session.

[kabukirocks]

Updated charts and graphs.

Dropping according to plan. Dropped another .25 in off waist (was close to measureing another full .5? drop). Also had several people make comments about my face getting thinner. Charts show a drop in muscle mass this week but like I?ve said before I don?t buy it for the following reason:

* AN IMPORTANT NOTE: Bodyfat measurements on chart are likely not accurate due to high amount of internal gut fat I hold. I?m estimating my true bodyfat to be about 7% higher than what is listed. I will continue to track the skinfold tests but since my BF is actually higher it will throw off the lean mass calcs and charting will incorrectly show more lean mass loss than there will be (if there is any).




Blather
Missed one of my workouts last week and one of the remaining two sucked. Did hit the sled 3 times w/ the last one on Saturday being my first HIIT sled pull. It was tough.

Nothing new on diet and supplementation.

[kabukirocks]

You can see the tightening up of my waistline in the pics but that?s probably about it. Any way to take pics so that if your pale your not all washed out in the pics???

Some of my body measurements are getting smaller. This is where I got to not let the head games get to me and realize its just a drop in fat. At least that sure is what I hope.

I?m on my smallest hole I?ve used on my powerlifting belt at the moment!!! I will be exciting to have it even drop smaller than that in the future.

Folks in law were in town this weekend so Sunday I had a few drinks with them and went out to dinner. Jumped up 2lbs by Monday and still have not dropped it off today.

[Mickfootie]

Looking good to date buddy. Hows your overall feeling on the stack?

[kabukirocks]

Looking good to date buddy. Hows your overall feeling on the stack?

energy levels are very good! I have not slept quite as well as I normally do, however it has not been affecting me at all. this is very abnormal for me as even one day with anything less than 8hrs sleep kills me (i'm talking even 15min). Mental clarity seems to be very good as well.

[kabukirocks]

AN IMPORTANT NOTE: I know I am no where near 12.5% BF. Bodyfat measurements on chart are likely not accurate due to high amount of internal gut fat I hold. I?m estimating my true bodyfat to be about 7% higher than what is listed. I will continue to track the skinfold tests but since my BF is actually higher it will throw off the lean mass calcs and charting will incorrectly show more lean mass loss than there will be (if there is any). The skinfold test will however keep track of subQ fat loss.

General Updates:
It was frustrating to not have my BW move in the last 2 weeks. However I did notice this last week that I?m appearing a lot more lean in the mirror, and my waist size dropped yet again! Caliper measurements showed a significant drop this week a well so there has been a definite shift from from visceral fat loss to subQ fat los!!!


I think the BW measurement may not of have changed as I quite taking Bolic which was causing to much gastric emptying for me. So I?m probably down but weighing the same as I?m not dumping a couple extra lbs each morning prior to weighing.

Strength levels are down on squat significantly right now. Unknown on Bench as I can?t train heavy due to an injury. My Deadlift seems to be going strong which I hope to gain on with the weigh reduction (probably not DURING the weight loss however).

I have changed my 3rd sled pulling session of the week to a HIIT session and may add a 4th HIIT session soon as weight loss slows. Also trying to add a couple 20-30min training sessions with assistance work during the week for additional stimulus and increasing metabolism.

As of this morning I?m on the last hole in my belt. And my 38.5? measurement at my belly button is the smallest (by almost an inch) waist measurement I have since I stated keeping track a couple years ago. Don?t know how much smaller it can go as my lower back is pretty thick, but its got some more left.

[kabukirocks]

Things are still moving along. Not much to update as everything is falling into place. Just taking time. I may extend this diet for some time and try to really lean out. But still undecided and may call it quits once I?m within range of making 220?s.

I?ll update with some pics next week.




The last hole of my lifting belt was just for when I had a lot of lifting gear?but you get the idea of the results.

[kabukirocks]

Getting near the end of my cut. I plan on continuing to lean out after my next competition in July. Before I get started on the update here is my standard disclaimer on BF measurements.

AN IMPORTANT NOTE: Bodyfat measurements on chart are likely not accurate due to high amount of internal gut fat I hold. I?m estimating my true bodyfat to be about 7% higher than what is listed. I will continue to track the skinfold tests but will not rely on that as the primary measurement and will be paying closer attention to waist size.

UPDATED GRAPHS
As you can see I?m down nearly 20lbs total now, and lost 3.5? off my waist! The data speaks for itself.



As you can really see the reduction in the waistline.

[kabukirocks]

A few more





So far, as I?ve stated several times in my log, the weight loss has been seamless and consistent with the Recreate. In addition to the results it facilitates in the body dropping fat I certainly notice the reductions in hunger and cravings. It really seems to target the Visceral fat nicely as that is where the majority of my loss has been. And that was my primary concern for health reasons.

And no Kabuki update is good without a video. Raw strength really seems to be intact (although squat is suffering due to lack of leverages from fat)

From last week.

Here is a 500x10 Romanian Deadlift ? sick and at the end of squat workout.
http://www.youtube.com/watch?v=gpZAfEQxaVQ