Workout: p90x2 Plyocide
Cals Burned: 2,565 (proj.)
Did plyocide fasted, then grabbed a quick protein shake before heading out for a St. Patty's Day parade. Lots of walking, so a pretty active day. Also totally embarrassed my irish heritage by not boozin'. Only indulgence was a couple slices of pizza.
Nutrition: 1,909 Cals, 78.1 F, 173.9 C (32.1 F), 142.4 P
Sunday's are always a little schizo, do I go +20% since I'm doing plyo or stay -20% since I'm doing (a form of) cardio. In the end I end up kinda in between, usually erring slightly below maintenance but going high fat and <150 net CHO.
Sleep: 5:48 / 75% s.e.
The pills didn't work.. wonder if knowing this info isn't always a good thing. I went to bed at 12, woke up at 8 and would have thought I had a good night's sleep otherwise.
Threw another protein pumpkin cheesecake in the oven this evening.. decided to go a little heavier on the protein (1 1/3 sc.) this time but also upped the pumpkin spices as if using the full can (again used 1/2 can) so I'm hoping it comes out a little thicker but still tastes awesome.
Thread: RayD23's Road to Summer!
03-04-2012, 06:11 PM #31
03-05-2012, 05:44 PM #32
Cals Burned: 2,098 (proj.)
I guess my metabolism is a little beefed up from a busy weekend..? Based on how little I moved, I figured today was going to be around ~1,900 tops.
Nutrition: 1,679 Cals, 65.1 F, 135.2 C (25.0 F), 149.6 P
Usual lunch - salad with chicken, veggies, olive oil & a banana, white chocolate wonderful
Dinner - chicken sausage & peppers, pumpkin pro-teesecake, casein + green vibrance, and threw in 1/2 serving So Delicious dairy free ice cream to round it off. The cheesecake had issues coming out of the springform pan but still friggin amazed.
Sleep: 5:34 / 75% s.e.
Dragged ass at work.. horrible night's sleep. Actually surprised I hit 5 hours. Anxiety is way up. But vacation is on the horizon.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-06-2012, 07:51 PM #33
Workout: p90x2 Chest, Shoulders, Tris
Cals Burned: 2,171 (proj.)
Quick 45 min workout by p90x standards.. first round of a new series always feels a little clunky but a good release from work stresses, which were insane today
Nutrition: 2,364 Cals, 41.5 F, 313.4 C (57.7 F), 202.2 P
Lunch - salad with chicken, veggies & a banana, Cinnamon Roll QB, Chobani GY, Enjoy Life bar
Pre-WO - Proatmeal
Dinner - 99% lean ground turkey sloppy joe & peppers, pumpkin pro-teesecake, whey + green vibrance + berries and B&J PB Banana Frozen GY
Sleep: 6:55 / 85% s.e.
After the last 2 nights, I'll take it..Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-07-2012, 06:37 PM #34
Cals Burned: 1,971 (proj.)
High stress day that ended reasonably well but absolutely wiped out (see below)
Nutrition: 1,732 Cals, 66.9 F, 143.2 C (25.5 F), 150.1 P
See Monday.. exactly the same eats except threw in an Enjoy Life cookie. The pumpkin cheesecake continues to be just insane.
Sleep: 4:37 / 69% s.e.
03-08-2012, 07:19 PM #35
Workout: p90x2 Back & Base
Cals Burned: 2,118 (proj.)
Stress levels sick again at work.. couldn't wait for today's workout to burn it off. Last back & base of the series, two more alt phase II workouts left before vacation. Arms feeling sore all week and the BMF getting tighter, hope it means they're growing.
Nutrition: 2,376 Cals, 38.6 F, 331.3 C (59.2 F), 193.8 P
Same as Tuesday except had a pop tart instead of the B&J GY and also went with a Japanese sweet potato instead of the standard. Different, but good.
Sleep: 7:00 / 89% s.e.
Melatonin-aided.. but with 3 sub 6-hr nights this week, 7 solid just wasn't enough. Need some serious catch up this weekend.
Diet and exercise going like clockwork.. but taking a break from both during my vacation starting mid-next week. Also pumped for DST to begin this Sunday as I'll start to incorporate midweek jogs on occasion. Not so much needed for burning cals but clearing the mind. Anyways.. one more day 'til the weekend!Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-10-2012, 06:51 AM #36
Friday & Sat AM Check-in
Cals Burned: 1,901
Rough week.. laid low, working on finances
Nutrition: 1,706 Cals, 72.7 F, 137.9 C (34.8 F), 144.4 P
Lunch - Salad with chicken, veggies, banana, grapes, WC Wonderful
Dinner - Chipotle Bowl, GV + Casein, QB Coconut Almond
Sleep: 6:28 / 84% s.e.
Sat AM Weekly Check-In
Weight: 136.8 (+1.0 lbs)
Waist: 28.1" (-0.2")
Avg BF% Ch. (three point calipers, Tanita BF Scale, Omron Monitor): +0.1%
Not sure this recomp thing is working.. both BF and weight have been more or less stable and not seeing much in the mirror. Will keep at it for now.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-11-2012, 07:33 AM #37
Workout: p90x2 V-Sculpt, AbRipperX2 (fasted)
Cals Burned: 2,628
2 of 2 for VS.. skipping Plyo today (Sunday) since I'm bumping up Tuesday's workout to Monday and may opt for a long walk outside.
Nutrition: 2,380 Cals, 58.2 F, 290.1 C (38.0 F), 149.4 P
Post-WO - Whey + GV + Banana + GY, B&J's Cinnamon Buns & QB Cinnamon Roll
Lunch - Chicken Tacos, B&J's GY PB
Dinner - 99% Ground Turkey Chili, Pop-Tart
Fats high because I was in the mood for a B&J's indulgence.. B&J Cinnamon Buns + microwaved QuestBar Cinnamon Roll was f'n ridiculous.
Sleep: 7:22 / 82% s.e.
Hello simply sleep
Pumpkin cheesecake #3 in the fridge, can't wait to devour a 1/4 after lunch! Went all in on the pumpkin filling (1 can vs. half) and added vanilla pudding (SF) mix in as well. Psyched!Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-11-2012, 06:26 PM #38
Workout: 40 min. walk
Cals Burned: 2,294 (proj.)
Just something about that sun
Nutrition: 1,899 Cals, 70.0 F, 164.7 C (30.7 F), 155.0 P
Lunch - Sweet & Spicy Tuna, Pumpkin Protein Cheesecake
Snack - Dark Chocolate Reese PB Cups
Dinner - Ground Buffalo with Peppers, Broc, Cauliflower, Carrots, So Delicious DF Ice Cream, GV + Whey + Almond Butter
I highly, highly recommend the pumpkin variation of the protein cheesecake. The only difference with the original recipe [still can't link to anything yet!] is I sub out 5 of the 10 oz of CC for the pumpkin and add ginger, pumpkin spice and cinnamon. It also needs to cook longer and probably at a higher temp if going with the full can of pumpkin (had to keep putting it back in the oven). Can barely cook worth a damn and now I've made one of these bad boys 4 weeks in a row!
Sleep: 6:16 / 82% s.e.
DST is a big deal. Getting up for work tomorrow is gonna be rough, but all that evening daylight unleashes so much potential. For me, definitely one of the big milestones of a new year.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-12-2012, 07:09 PM #39
Sleep: 6:02 / 80% s.e.
Felt clobbered when I woke up, bloodshot eyes, the whole nine
Workout: p90x2 Chest, Shoulders & Tris
Cals Burned: 2,214 (proj.)
Running around to meetings today, powered through the workout pretty well despite exhaustion..
Last two weeks my average burn is 2,170, the two weeks before it was 2,138. Either getting more active or the metabolism has revved up a hair.
Nutrition: 2,349 Cals, 42.5 F, 310.7 C (59.3 F), 201.3 P
Lunch - Salad with chicken, veggies, banana, GY, QB Strawberry Cheesecake
Pre-WO - Proatmeal
Dinner - Ground Turkey Chili with Peppers & California blend, Sweet Potato, Pumpkin protein cheesecake, 2 Enjoy Life Snickerdoodles; PWO Shake GV + Whey + Banana + 1 tbsp Almond Butter
Welp, that's it for the workouts for almost 2 weeks. Just 1 workday between me and vacation.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-13-2012, 07:03 PM #40
Sleep: 4:41 / 74% s.e.
Yes, this really happened..
Went to bed at 9:30, 2 hours later still tossin' & turnin'
Cals Burned: 2,038 (proj.)
Nutrition: 1,753 Cals, 77.8 F, 140.7 C (29.5 F), 137.2 P
Lunch - Ground Buffalo Italian Seasoned with Peppers & Calif. Blend, White Choco Wonderful, Banana
Dinner - Chipotle, GV + Casein, So Delicious Ice Cream
03-22-2012, 06:45 PM #41
Sleep: 5:39 / 81% s.e.
Back last night in the eastern time zone after a week in the Rockies made for a rough wakeup call this AM!
Cals Burned: 1,968 (proj.)
Back to desk life after 5 intense ski days
Nutrition: 1,727 Cals, 74.0 F, 120.7 C (36.6 F), 161.4 P
Lunch - Salad with Chicken, Veggies, Olive Oil, White Choco Wond, QuestBar
Dinner - Chipotle, GV + Trutein Cinnabun, Protein Pumpkin Cheesecake
This week's weigh-in will be rough (on the BF side). I was burning 2,600-2,900 cals on ski days but also eating to that and probably over most days (burgers, pizza, gelato..). Definitely looking a little softer. Also suspended intermittent fasting while away to avoid zonking out on the mountain but went right back at it this morning. If I'm up to it, p90x2 phase III begins Saturday. Depending on the damage, I may just suspend this recomp which seems like a whole lot of wheel-spin and just cut away.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-24-2012, 02:07 PM #42
Friday and Sat AM
Cals Burned: 1,973
Busy day at work catchin' up, nothing doing afterwards
Nutrition: 1,698 Cals, 65.5 F, 110.7 C (32.6 F), 175.4 P
Lunch - Salad with chicken, veggies, WC Wonderful, QB Mixed Berry
Dinner - Ground Buffalo, GV + Trutein Cinnabun, Protein Pumpkin cheesecake
Sleep: 6:00 / 75% s.e.
Sat AM Weekly Check-In
Weight: 136.8 (+0.0 lbs!)
Waist: 28.3" (+0.2")
Avg BF% Ch. (three point calipers, Tanita BF Scale, Omron Monitor): +0.6%
Damage not too bad... shocked I didn't gain any weight but not surprised to see the BF up a little since days with caloric surpluses on vacay were also heavy on fats. Still leaning towards cutting off some BF even if I weigh 137 lbs and my dry cleaner told me my buttoned down shirts are too small for them (true story.. womp wah).Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-25-2012, 08:08 AM #43
Workout: p90x2 PAP Upper (Phase III begins)
Cals Burned: 2,384
Aside from the workout, not a hugely active day.. first day of phase III with the PAP Upper, which I gotta say is BORING. 4 exercises 3x then another 4 though a good 3 of the 8 "exercises" are just core work. The suggestion is 3-4 weeks on this phase and unless the PAP Lower blows me away, I'm doing 3 weeks and I'm out.
Nutrition: 2,157 Cals, 54.7 F, 282.4 C (43.9 F), 150.8 P
Pre-WO: Proatmeal, Chobani
Post-WO: Shake, Edy's, Pop-Tart
Lunch: Ground Buffalo
Dinner: Ground Buffalo, Sweet Potato, QuestBar
Sleep: 6:58 / 85% s.e.
Not taking any chances this weekend, getting some help from the little blue pill
Given that these PAP workouts don't seem to be too conducive to muscle building, I'm considering switching to -20% / 0% for the last 3 weeks and see if I can melt off some of this lingering blub covering 'ze abs.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-25-2012, 02:48 PM #44
03-25-2012, 02:49 PM #45
03-25-2012, 02:51 PM #46
Also beginning to think about long-term goals.. not sure I want to do what I'm doing for the next 30 years. Pretty sure #44 will vilify my industry if he's re-elected. In any case, in addition to reshaping my body, trying to reshape my mind!Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-25-2012, 02:55 PM #47
03-25-2012, 03:07 PM #48
03-25-2012, 06:17 PM #49
Workout: p90x2 PAP Lower
Cals Burned: 2,436
First PAP lower and this one was a lot better. Still the same deal - 4 exercises x 4 rounds plus another 4 exercises x 4 rounds. These were a little more legit, though I didn't like the yoga-esque 4th ex in the sequence. In some respects this felt more like an Insanity workout.
Nutrition: 2,075 Cals, 54.5 F, 268.5 C (45.3 F), 148.7 P
Lunch: Chicken Burger, Sweet Potato, QuestBar
Dinner: Chicken Burger, Broc**** & Cauliflower, Almond Dream Cappuccino Swirl (non-Dairy IC.. delicious), Pop Tart (wth)
Sleep: 7:19 / 87% s.e.
Solid night's sleep..
Got a sample of Cellucor Super HD with my Trutein Cinnabun.. wondering if it's any good? 160 mg of caffeine in a dose might be a little much, last year had a mini panic attack shortly after I first switched to morning coffees!
Last edited by RayD23; 03-26-2012 at 06:27 PM.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-26-2012, 06:23 PM #50
Cals Burned: 1,965
Thinking about being "that guy" at the office that sits on a balance ball at his desk. It's allowed, and figure it would bring this number up a little. Also have creases across my stomach at the end of the day due to sitting in front of a comp hunchback-style so this might help with the old posture.
Nutrition: 1,725 Cals, 65.5 F, 148.7 C (27.0 F), 144.2 P
Lunch: Salad with chicken, veggies, White Choco Wondy, Banana
Dinner: Buffalo Chili & Peppers, Broc & Cauli, Sweet Potato Waffle Fries (oh my), So Delicious Cherry Amaretto, Trutein Cinnabun + Green Vibrance
Getting a little more mileage with today's macros without the olive oil on top of the salad..
Sleep: 6:19 / 77% s.e.
Dragged ass today.. had a melatonin hangover all morning and didn't even get the benefit of a full night's sleep. Blaming it on the Cappuccino Swirl.
Last edited by RayD23; 03-27-2012 at 06:55 PM.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-27-2012, 06:58 PM #51
Cals Burned: 1,956
p90x2 Phase III involves 2 days on, 2 days off, 2 days on, 1 day off
Nutrition: 1,737 Cals, 65.8 F, 140.5 C (34.7 F), 167.9 P
Lunch: Salad with chicken, veggies, White Choco Wondy, Banana
Dinner: Buffalo Chili & Peppers, Sweet Potato Waffle Fries, QB Cinnamon Roll, Trutein Cinnabun + Green Vibrance
A repeat of yesterday replacing the gas geyser inducing So Delicious IC with a QuestBar
Sleep: 6:23 / 79% s.e.
Last edited by RayD23; 03-28-2012 at 06:57 PM.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-28-2012, 06:56 PM #52
Sleep: 5:36 / 76% s.e.
No pills.. One of those days that felt normal, actually got out of bed quicker and in to work 10 min earlier. Seeing this I realize I should have been more tired.. ha
Workout: p90x2 PAP Upper
Cals Burned: 2,204
Back in it today, half way through I was thinking of just ditching phase III and getting back into weights.. but after finishing up I started to back away a little. Definitely feel like I can incorporate a jog/run here or there without overtraining with the weather on the up and up
Nutrition: 2,153 Cals, 42.0 F, 284.2 C (45.3 F), 175.7 P
Lunch: Salad with chicken, veggies, Chobani GY, QuestBar, Banana
Pre-WO: Proatmeal, Pop-Tart
Post-WO & Dinner: Cajun Sausage & Peppers, Japanese Sweet Potato with Cinnamon, Shake, Pop-Tart redux
Not much of a presentation there but solid eats..
Lately I've been thinking about the effects of stress on my never-ending quest to low BF.. there's been no shortage of that the last few years and I have done battle with especially severe bouts related to work and my personal life these past few months. I've read a little about stress and cortisol and wondering if this is something I can't overcome unless I spend as much time conquering that beast as I do to dedicated workouts and counting cals.
Last edited by RayD23; 03-29-2012 at 07:39 PM.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
03-29-2012, 07:45 PM #53
Sleep: 6:31 / 87% s.e.
Gotta say, felt like today's sleep numbers yesterday and yesterday's numbers today.. wiped. out.
Workout: p90x2 PAP Lower
Cals Burned: 2,153 (proj.)
I am not loving this just four workouts in. With my exhaustion, I powered through but only did 3/4 rounds for each sequence. May reevaluate plans this weekend.
Nutrition: 2,078 Cals, 39.2 F, 263.1 C (30.5 F), 168.2 P
Lunch: Salad with chicken, veggies, Chobani GY, Balance Bar, Banana
Pre-WO: Proatmeal, EL Snickerdoodle
Post-WO & Dinner: Cajun Sausage & Peppers, Reg Sweet Potato with Cinnamon, Shake, Pop-Tart
Pretty much yesterday on repeat except 1 less PT and a bigger sweet potato. Also subbed out a QuestBar for a balance bar to give myself a fiber reprieveLog: http://forum.bodybuilding.com/showthread.php?t=142025031
03-31-2012, 06:03 AM #54
Friday & Sat AM
Cals Burned: 2,040
Got a jump on errands after work
Nutrition: 1,754 Cals, 67.6 F, 157.1 C (29.1 F), 147.0 P
Lunch - Salad with chicken, veggies, WC Wonderful, QB Vanilla Almond
Snack - Cake
Dinner - Chicken burger, Cajun Sausage, GV + Trutein Shake, Almond Dream
Work event, cake getting passed around, succumbed but made minor dinner modifications and all was good.
Sleep: 6:47 / 86% s.e.
Sat AM Weekly Check-In
Weight: 136.6 (-0.2 lb.)
Waist: 28.3" (n/c)
Avg BF% Ch. (three point calipers, Tanita BF Scale, Omron Monitor): -0.5%
-20% / 0% barely nets me any weight loss (not a huge surprise there) but I've just about given back all BF gains from last week's vacation as %'s down across the board. Without going +20% I also just feel better.
Today's a Beer/Music festival so I'm breaking IF to have a protein heavy breakfast since the day's gonna be a wreck, but I probably will only get one sold meal out late in the day.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
04-01-2012, 07:34 AM #55
Sleep: 6:02 / 79% s.e.
Unaided.. probably should have popped a pill
Workout: Skipped, yet...
Cals Burned: 2,579
On my feet aaalll day long
Nutrition: ? Cals, ? F, ? C (? F), > 100 P
Breakfast - Proatmeal
Lunch - Beerfest in AC
Dinner - Chicken Teriyaki & Rice, Chips
Snack - QuestBar
Not sweating this at all, could have been a lot worse since I didn't get sh!tfaced
Just moving around all day took the place of a workout and then some.. since p90x2 Ph III does nothing in the way of muscle building (instead focusing on athletic explosiveness - not a huge priority for this thirty-something), I'm really starting to think about calling it quits since there are more enjoyable ways for me to get exercise. Due for PAP Upper today and may sub this out for a ph II upper body workout.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
04-01-2012, 06:20 PM #56
Sleep: 6:10 / 79% s.e.
Workout: p90x2 Chest, Back & Balance
Cals Burned: 2,483
It's official, I am putting the kibosh on p90x2 phase III. Felt good to give my chest & arms a little workout again. Going to do a phase II week (Tues: S&A, Thurs: B&B) and then next weekend figure out where to go from here.
Nutrition: 2,083 Cals, 35.6 F, 275.3 C (41.1 F), 169.2 P
PreWO - Proatmeal
PostWO Shake - GV + Optimum, Mixed Berries & Banana
Lunch - 99% Lean Ground Turkey + Onions/Peppers, Sweet Potato, B&J PB Greek Yogurt
Snack - Hot Fudge Sundae Pop Tart
Dinner - Chicken Burger, Pumpkin Protein Cheesecake
The B&J GY is winning me over.. on sale at the grocery store so I picked it up even though I was kinda lukewarm on this at first. This AM also went for round 3 and baked another pumpkin cheesecake, this time going for a straight 55 min cook time at 350 and using Trutein Cinnabun instead of Vanilla Casein. Also mixed in a little stevia & cinnamon into the crust to liven it up. Overall, it seems a little flatter, but it is just spectacular.
Macros (incl. crust) for 1/4 of the Cake:
294 Calories, 4.1 F, 34.8 C (7.5 F), 28.0 P
Last edited by RayD23; 04-02-2012 at 06:10 PM.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
04-02-2012, 06:22 PM #57
Sleep: 6:15 / 78% s.e.
Thought I would be sub-6 today, needed a mid-morning pick me up to bridge morning coffee to the lunch Diet Dr. P
Cals Burned: 2,044
A little day after soreness.. felt good. Those PAP workouts felt like putzing around.
Nutrition: 1,855 Cals, 65.3 F, 148.3 C (41.6 F), 186.8 P
Lunch - Salad with chicken, veggies, Banana, White Choco Wondo, QuestBar Peanut Butter Supreme
Dinner - Italian Seasoned Ground Buffalo & Peppers/Onions, Pumpkin Cheeeeeeesecake
Actually goofed on my cals today, meant to land at 1,700 but forgot to count my Trutein shake with dinner in fitday, which I didn't need. Not a big deal.
Last edited by RayD23; 04-03-2012 at 07:58 PM.
04-03-2012, 07:56 PM #58
Sleep: 5:45 / 73% s.e.
Woke up feeling strangely refreshed but was burnt out by 10.. not good.
Workout: p90x2 Shoulders & Arms
Cals Burned: 2,125
Powered through.. still a little residual soreness from Monday
Nutrition: 2,103 Cals, 33.3 F, 245.8 C (35.6 F), 206.3 P
Lunch - Salad with chicken, veggies, Banana, Balance Bar, Chobani
Pre-WO - Proatmeal
Dinner - Italian Seasoned 99% Lean Ground Turkey, Sweet Potato, GV + Trutein, Pumpkin Cheesecake
Last edited by RayD23; 04-04-2012 at 05:51 PM.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
04-04-2012, 05:56 PM #59
Sleep: 6:26 / 83% s.e.
Cals Burned: 1,949
Day 2 sitting on a balance ball at work. Feels a little ridiculous, and appears to have 0 effect on cal burn.
Nutrition: 1,773 Cals, 66.8 F, 141.8 C (38.9 F), 170.2 P
Lunch - Italian Seasoned Ground Buffalo, Banana, 1/2 Serv WCW, QB Lemon
Dinner - 2 Chicken Burgers, GV + Trutein, Pumpkin Cheesecake (last slice!)
The downside of eating a block and a half of cream cheese over 4 days is the GI tract does not approve. May see if I can modify into more of a protein pumpkin pie next go around using only lactaid cottage cheese to still get a hint of cheesecake.
Last edited by RayD23; 04-05-2012 at 07:41 PM.Log: http://forum.bodybuilding.com/showthread.php?t=142025031
04-05-2012, 07:41 PM #60
Sleep: 6:43 / 83% s.e.
And even better
Workout: p90x2 Base & Back
Cals Burned: 2,129 (proj.)
Still liking this one.. combo of pull-ups and plyometrics.
Nutrition: 2,044 Cals, 47.0 F, 263.1 C (39.5 F), 152.7 P
Lunch - Salad with chicken, veggies, Banana, Chobani Yogurt, Enjoy Life Bar
Pre-WO - Proatmeal
Dinner - Pesto chicken sausages & peppers/onions, Sweet Potato, PWO Shake with berries, Non-dairy IC
This recomp's been a bridge to nowhere.. with beach season not far away, might try to just cut down on BF with bigger deficits and re-introduce a little cardio. I'm not sure the carb cycling is necessary since I'm not even close to single digits and all this dairy seems to have gotten me is constipado..Log: http://forum.bodybuilding.com/showthread.php?t=142025031