Kolywater's Max-Ot: 175 lb, 8% bf and BEYOND

**kolywater** · 07-14-2006, 11:58 PM

Long time reader. I've been keeping a journal offline, but I might as well do it on here.

HISTORY:

I've spent the last 8 months bulking with Max-OT.

Bulk Begin: Sep. 05: 5'10, 135, 14% BF, ~3100 calories/day, 80g fat, 160g protein

Bulk End: April 06: 5'10 (duh), 185, 19-20% BF

I've been cutting since june 1st, ramping down to 2050 calories/day, 35-40g fat, 160g protein

CURRENT:

My current weight: 165, 14% BF.

I just received my bottle of red acid today. Next thread has my diet.

**kolywater** · 07-15-2006, 12:12 AM

so here's my current diet.

goal is 14350 cals / week, alternating amount per day (1800 min, 2500 max)

FOOD:
- whole wheat cereal + 1% milk
- 2 cups fat-free yogurt
- 1 organic apple
- chicken (~250-300 calories)
- 1 serving steel-cut oats (plain)
- 1 cup milk + 1/2 serving mass meal (yes, i'm cutting but for me this stuff is fantastic for maintaining muscle)
- 1 slice whole wheat bread
- 1 cup milk + 1/2 serving mass meal
- 2 cups dry lettuce, spinach, random veggies ( i know i know, not enough)
- 64oz water / day (i'm horrible at drinking water. i think i'm a lizard)

total: averaging 2050 cals per day, 35-40g fat, 160g protein
16% of calories come from mass meal. rest is natural.

SUPPLEMENTS:
scivation xtend - 25g workout days, 11g non-workout days
controlled labs red acid - ramping up to 6 capsules 2x daily (starting today)
ergopharm mass meal - really helps save my muscle mass, doesn't contribute to fat for me
substance wpi - sometimes i use this instead of mass meal

now that i look at this, i'm not sure if i'm eating too much wheat/many carbs.
only one source of meat. i lose weight quickly, though, so i'm not too worried about carbs. perhaps i need more meat protein. dunno.

**kolywater** · 07-15-2006, 12:19 AM

i just finished my 8 week session of max-ot. i actually went one week over by accident, and it was painfully obvious to me. my last workout was pitiful. i felt unusually weak and unfocused. let this be a warning to new max-ot'ers!! RESPECT THE 8 WEEK RULE!!!!! =)

i'll begin my next max-ot session next friday. i'll be doing only cardio until then.

cardio day.
25 mins HIIT cardio on elliptical machine, first half is 1min to 1min cycles, second half is 30sec to 30sec cycles.

i'm starting to see veins in my arms again, specifically at the elbow crease and hands. abs are quite visible now.

while most bb's would tell me to bulk, i bulked for a long time and kept pushing my target up until i just felt too fat. at 185, with 19% bf, i was done. i've been skinny my whole life and i couldn't take it anymore. i figure if i hit 10-12% bf at around 155-160, i'll have still gained 20lbs of muscle and lost 2-4% bf from my starting point of 135lbs, 14% bf. that's fine for my first real bulking cycle. i know a lot more about my diet, how my body responds, and lifting, so my next bulk cycle will be MUCH cleaner and i expect to add a lot less bf.

note to self: next bulk cycle will shoot for 10lb muscle gain with around 2-3% bf increase. i don't ever want to be 15-16% bf again, even if i have to slow bulk.

**kolywater** · 07-15-2006, 03:29 PM

woke up and took 2 capsules of red acid, then 30 mins later ate breakfast.

SOME NOTES ON CAFFEINE

i don't drink caffeine at all, except for the occasional espresso maybe once a month, or some yerba mate now and again (whether that contains the same type of caffeine is debatable). i've looked up the amount of caffeine in a serving of red acid, and pu|2 says its aroud 200-225mg.

the amount of caffeine in a starbucks coffee is around 300mg.

bodybuilding.com states that people should limit intake to 250mg per day.

RED ACID EFFECTS SO FAR

all that being said, i don't feel too jittery. i definitely feel the caffeine, but it's not THAT bad. considering my ventures into caffeine are few and far between, i'd say i'm pleasantly surprised. i'll be upping my dose to 3 capsules probably the day after tomorrow.

PHYSICAL EFFECTS

don't feel queasy or gassy. i tend to have a bit of a strong stomach for supplements and medicines, but still.

MENTAL EFFECTS

obviously i feel a bit clearer from the caffeine. ready to work. ready to think. nothing unusual other than a pretty nice caffeine high. didn't really crash yesterday. the ups and downs of caffeine seem tempered a bit. will report on this later.

RED ACID AND CARDIO

i took it last night before cardio, and i have to say it was a more intense session than usual. i'm looking forward to getting back to lifting next week so i can see how RA holds up in anaerobic exercise.

**kolywater** · 07-15-2006, 09:41 PM

cardio day.
25 mins HIIT cardio on elliptical machine, first half is 1min to 1min cycles, second half is 30sec to 30sec cycles.

red acid + cardio = fantastic.

i've never used anything during workouts other than scivation's xtend. i generally dislike caffeine, but it is very helpful during calorie deficit cardio days. my afternoon dosage was two capsules again. tomorrow i'll try upping my morning dosage to the recommended 3 capsules. feeling good, already looking more cut. dunno if i'm just fooling myself but my chest is looking a lot more defined near the armpit area, and my collar bone/trap area has a larger shadow. either way, i'm happy so far!

i didn't experience a crash after my morning dosage. i assume this is because i took my 2nd dosage only 7 hours after the first. appetite suppression is off the charts for me. i have actually forgotten to eat at one point today, which i haven't done in over a year.

NOTE to self: EAT every 2-3 hours. just becauase you dont feel hungry doesn't mean you don't need some food to keep the metabo burning.

**kolywater** · 07-16-2006, 11:10 PM

rest day.

calories: 2130

took full dosage of red acid today. bit more jittery, but nothing terrible.

it was so uncomfortably hot in my apt last night (i swear it was like 90 with the humidity) that i could only sleep for abouto 3.5 hours. that's VERY unusual. my girlfriend sleeps like a log and even she couldn't sleep.

nothing else to report. gonna get a good night's sleep tonight, and back to cardio tomorrow.

**pu12en12g** · 07-17-2006, 01:12 AM

Sounds like you are off to a good start

**kolywater** · 07-17-2006, 10:55 AM

i've successfully increased my dosage of water from like 50oz a day to 80oz.

today i'll be aiming fo 88-96oz of water.

i've found that using a 20oz bottle refilled constantly makes it easier. if the bottle is too big the water gets stale or just looks daunting. too small and you have to drink way to many bottles.

20oz at a time seems about right. just gotta down 6 of those a day.

**kolywater** · 07-17-2006, 11:48 PM

15 min lame cardio

calories: 1850. 120oz of water!!!!!!! YES.

got stuck working.

did 15 min cardio about 4 hours after my second serving of RA. definitely not as good as doing a workout within an hour after my dose. it wasn't awful, but clearly less intense.

hope to do a better cardio session tomorrow. im HUNNNNNNGRY. =(

**kolywater** · 07-18-2006, 12:22 AM

if anyone happens to catch this question and knows the answer, i'd greatly appreciate it.

i've been doing max-ot for about a year now, and i've been looking into other routines to perhaps shock my system back into growth.
i'm currently able to train intensely enough on one body part to require at least 4-5 days recovery. is ripptoe a good routine to use as an alternative to max-ot?

thanks in advance if anyone happens to read this.

**kolywater** · 07-18-2006, 11:33 PM

20 min HIIT

calories: 2150, 100oz water

better cardio day. a bit tired toward the end of my workout, but RA was still helpful.

ok, im definitely looking leaner. my weight has not decreased much, but my waist is thinning. little areas here and there look just ever so slightly trimmer.

i have been cutting for more than a month so it's not just the red acid; however, it's defintely a psychological aid as much as it is a metabolic aid (by the way, i get HOT sometimes. especially with this 80% humidity).

absolutely DYING to lift.

**kolywater** · 07-19-2006, 02:58 AM

too hot, had an idea on how to improve my project so i got up to code a bit (program), and decided to post my recent workout routine. all weights are totalled not split.

this does not including warmups, obviously. during bulk i did 6-7 sets, while during cutting i've been limited to about 6 sets. you'll notice the lack of deadlifts. i'm scurred of deadlifts, for no good reason. perhaps if this journal interests a few bb'ers i can get over my fear of them. =)

chest:
bench (bar): 6x165, 5x165
bench (rotating dumbells): 6x150, 5x150
incline bench (bar): 6x135, 6x135

shoulders:
military (bar): 6x120, 5x120
military (arnold, dumbells): 6x120, 6x120
flys (dumbells): 6x90, 6x90

back:
pull downs (seated): 6x155, 5x155 (cable weight)
rows (dumbell): 6x80, 6x80
rows (seated cable): 6x#13, 6x#12 (only row machine here uses freakin numbers instead of approximate weight. annoying).

legs:
squats (freeweight bar): 6x205, 6x205
standing calf (machine): 6x180, 5x180
leg curl (machine): 6x180, 6x180

abs:
my ab routine sucks and needs to be revamped.

when i could do 6 reps in all 2-3 sets for an exercise 2 weeks in a row, i would up the weight. lately, my cutting has reduced these weights by around 10lbs. part of this i believe is due to some unavoidable muscle loss, but also due to simple calorie deficit leading to a lack of energy and endurance.

i'm hoping when i get back into lifting on friday, red acid will help keep me mentally focused. i also plan to put my max calorie days on lift dayss (~2300 cals) and low cal days on cardio days (~1800 cals).

**kolywater** · 07-20-2006, 12:36 PM

rest day.

calories:1850 80oz water

yesterday was a rest day. friday, back to max ot.

**kolywater** · 07-20-2006, 10:16 PM

2nd rest day.

calories:1850 100oz water

**kolywater** · 07-22-2006, 04:22 AM

chest

routine:
bench (rotating dumbells): 6x140, 6x140
bench (bar): 6x145, 5x150
incline bench (bar): 6x135, 6x135
incline (dumbells): 4x140

- notes
eased back into it today. in my recent sessions, i've been losing focus. i decided today to drop weight a bit and increase the mental focus i put on my chest. i did my reps a little slower to make sure i was stressing my chest as much as possible. i could have done 150 on bench dumbells, but 150 on bench using the bar was just about right. the final set i did incline dumbells as a final stress for my chest. perhaps my chest is slow to grow because my secondary muscles compensate more than they should. my last set was near a maximum amount of weight, as indiciated by the 4 reps.

i'm trying to decide if i should continue with 6 rep sets during cutting, or up the weight and shoot for around 4-5. i'm going to do a week of 6 rep sets and see how i recover. if recovery is too fast, i will either decrease time between workouts or increase weight.

red acid was interesting. it definitely helped, but i'm not sure if it helped physically as much as mentally. whereas xtend made a HUGE difference in my endurance and overall intensity, red acid seemed to function more or less as compensation for calorie deficit. sort of made me feel like i was eating maintenance. need a few more workouts before i can really tell how it's functioning for me.

my chest is my weakest area, or at least it seems that way. 9 months ago i couldnt bench 120. if anyone sees any issues with my chest routine please point it out, or agrees/disagrees with my weak chest assessment (lets go by strength of chest versus strength of other areas until i get the nerve to post some pics).

- pre
1/4 cup steel cut oats
1cup milk + 1/2 serving mass meal

- during workout
xtend 25g

- post
1cup milk + 1/2 serving mass meal
97% lean ground beef patty

calories: 2150 100oz water

**pu12en12g** · 07-22-2006, 01:59 PM

Great detail man !!

**mattholmes1** · 07-23-2006, 04:09 PM

just out of curiosity whats your ratio of soy to whey protein? ... the reason I ask is it seems that you get a decent amount of protein from whole wheat sources, and what I have read about the subject is: soy proteins lack certain amino acids, and are considered incomplete proteins. From what I understand if you get a large proportion of proteins from whole wheats/grains, then stacking it kidney beans is supposed to make it a more complete protein.
glad to see others on here that use Max-OT, keep it up
-matt

**kolywater** · 07-23-2006, 09:54 PM

Originally Posted by mattholmes1

it seems that you get a decent amount of protein from whole wheat sources

only a small portion of my daily protein comes from wheat: oatmeal: 4g, bread: 2g.

the majority of my protein intake comes from chicken (40g), beef (50g), milk (7g a cup), and yogurt (121g a cup).

the only whey protein i eat is the amount in a serving of mass meal (34g protein), which contains both casseine and whey proteins.

i definitely try to ensure that most of my protein comes from meats and dairy, with protein shakes and wheats being the icing on the cake.

thanks for the interest =)

**kolywater** · 07-23-2006, 09:56 PM

Originally Posted by pu12en12g

Great detail man !!

a compliment from god himself. sweet.

thanks!

**kolywater** · 07-23-2006, 10:00 PM

yesterday (saturday) gym closed 3 hours early for no f&*king reason. did crappy cardio at home.

the circuit board i'd been waiting on arrived on friday, so i've been up almost 36 hours coding. this is VERY rare and happens only once in a while.

ill be back on track monday doing legs.

**kolywater** · 07-24-2006, 10:59 PM

legs

squat (free bar): 6x175, 6x175, 6x175
leg curl (machine): 6x160, 6x160
standing calf (machine): 6x160, 5x160

notes
i had stopped doing legs a little under 2 months ago because my legs were growing too fast. they looked out of proportion with my body, and i was riding my bike uphill for many miles everyday.

my first day back i stepped into it easy as i did with my chest. i did 175 in squats, will do 185 next time, and shooting to get back up to 200 after that. form was good, knees seemed a little weak (duh, 2 months of no squats), but overall i could get my thighs down to parallel with the ground easily. core felt strong. i've been working on muscle stretches so i my legs felt very flexible, if not more flexible than 2 months ago.

red acid owned today. absolutely helped my squats. powered through the reps without a twitch of failure until the final rep. normally when doing squats i sometimes have mental lapses where i will lose concentration and burn more energy than is necessary to compensate for my lack of focus. i think this is due to the size of the muscle, as it commands near perfect mind/muscle focus to properly stress the it (as do all muscles, but even more so with squats).

on an aesthetic note, i'm looking good (at least today). smaller, yes, but not in a bad way. shadows are hanging down from my biceps, abs are sticking out more, face is starting to return to the more angular look. i don't look puffy anymore, i don't look bloated. i'm now able to see more clearly where muscle is lacking as the fat loss has revealed a few weak spots in my physique.

down to 163, fat percentage is easily 12%. highest below belly button and near scapula, VERY low on biceps, triceps. decent on chest.

hopefully shoulders tomorrow. might do back depending on how my chest is healing. maybe 1-2 more days on chest to be recovered. might shorten time to 6 days versus 7 days if recovery goes well.

calories: 2150 100oz water

**kolywater** · 07-25-2006, 12:11 PM

wow my legs are SO sore today. just insanely sore.

always happens the first time i really stress a muscle that hasn't been stressed in a while. feels great.

**kolywater** · 07-27-2006, 02:06 AM

shoulders

military (arnold/dumbells): 6x60, 6x60, 5x60
military (barbell): 5x35, 5x32.5
flys (dumbells): 6x45, 6x45
dips (non-machine): 6xbodyweight

pre:
1/4 steel-cut oats
1cup milk + 1/2 serving mass meal
3 capsules red acid

during:
25g xtend

post:
chicken

notes: usually do military presss barbell first lifting 37.5, but did it second this time to mix things up. dumbell military felt great. flys good.

chest is healed. ideally i'd do chest tomorrow, but since i did shoulders today i may wait till the 7th day. we'll see.

red acid again compensated for calorie deficit. helped create a sense of what i can only describe as a passionate calm. when i got intense i never felt out of control. i felt completely controlled and calm the entire time despite strong intensity.

legs beat up today. they're punishing me for neglecting them. =\

had about 10 shoestring french fries today. ugh. at least they were 0g trans fat.

calories: 2150, 100oz water

**kolywater** · 07-28-2006, 10:54 PM

yesterday (7/27) i did back

back

pull downs (machine): 6x150, 6x150
dumbell bent-over row: 6x75, 6x75, 5x75
pull ups: 6xbodyweight, 6xbodyweight

pre:
1/4 steel-cut oats
1cup milk + 1/2 serving mass meal
3 capsules red acid

during:
25g xtend

post:
chicken

notes: ugh, i hate losing strength. but i hate fat more.

BF% UPDATE: i'm down to around 12% bf. i'm seeing veins peak out on my biceps, elbow crease, and showing up much more on my hands in every day activities. upper back and stomach are the highest at around 12%. definitely not looking puffy anymore, though i am a bit smaller now that i'm missing 2% bf! =\

calories: 1900, 100oz water

**kolywater** · 07-28-2006, 11:37 PM

university gym closes early during the summer, so sometimes i head over to 24 hour fitness.

i've recently called and asked the one nearest me about their hours. the guy responded smugly "we're open 24 hours." i said, "ya but i've been by there late at night at the place looks closed." "nope. 24 hours."

so i drive over there tonight at 11pm, and guess what? closed.

24 hour fitness was closed. i love the irony of that statement.

no choice, chest tomorrow morning. AGRRRRRRRRRRRRRRG

**pu12en12g** · 07-29-2006, 01:36 AM

Originally Posted by kolywater

university gym closes early during the summer, so sometimes i head over to 24 hour fitness.

i've recently called and asked the one nearest me about their hours. the guy responded smugly "we're open 24 hours." i said, "ya but i've been by there late at night at the place looks closed." "nope. 24 hours."

so i drive over there tonight at 11pm, and guess what? closed.

24 hour fitness was closed. i love the irony of that statement.

**kolywater** · 07-30-2006, 01:31 PM

yesterday (7/29) i did chest

chest

bench (dumbells): 6x150, 6x150
bench (barbell): 6x150, 4x150
incline bench (barbell): 5x135, 5x135
incline bench (dumbell): 6x120

pre:
1cup milk + 1/2 serving mass meal
3 capsules red acid

during:
25g xtend

post:
1cup milk + 1/2 serving mass meal

notes:

i'm much stronger with dumbells than barbells, so i'm trying to decide if i should up my weight on dumbell bench press and decrease it a bit on barbell or reverse it. i feel like i should do more weight where i can do more weight to increase intensity, and do less weight if required on barbell. doing barbell second has been tough. i could do 160 dumbell bench, and then 140 on barbell bench, or do 155 on barbell bench and like 140 on dumbell bench.

maybe i'm just naturally better with dumbells, so i should really focus on that? dunno. focus on what i'm good at or poor at?

legs are finally healed. couldn't eat a full meal 2 hours after workout because i let myself get dragged to a movie before making something healthy and all they had at the mall was awful mall food (go figure).

calories: 2150, 80oz water

**kolywater** · 07-31-2006, 10:09 PM

legs

squat (free bar): 6x185, 6x185, 6x185 up +10 from last week
leg curl (machine): 6x122, 6x122 using new machine, cant compare
standing calf (machine): 6x150, 5x150 using new machine, cant compare

notes
good legs day. getting some strength back. i want to replace that leg curl crap with deadlifts. i've never done them before, but i'm going to start next week.

on a side note: i f$cking hate guys that stand around at the gym and circle jerk instead of lift. look, if you wanna shout at each other like *******s and distract everyone else, just go home. focus and work out or go the f$ck home. it's one thing if you're completely ripped and own your workout and chat a bit with friends. that's fine. it's another thing when you look like vince vaughn and you and your buddies color f$cking coordinate, and chat WHILE YOU LIFT. we all get who you would have put on the team if you were the coach of the 49'ers, but wake up: you're not. you're just a loser without discipline chillin at the gym pretending to dedicate yourself. stfu and workout or GO HOME.

k i'm done. =)

pre: 1/4 cup steel cut oats, chicken, 3 capsules red acid

during: xtend 25g

post: 1 cup milk, 1/4 serving mass meal (ran out, next shipment arrives tomorrow), chicken

calories: 2150 80oz water

**kolywater** · 08-03-2006, 01:45 AM

shoulders
calories: 1950 80oz water

military press bb: 6x115, 6x115 (max during bulking was 120)

military press db (arnold): 4x120, 6x110, 5x110 (max during bulk was 120)

flys db: 6x45, 6x45 45 in each hand

notes
finally, strength loss in my shoulders. i had been lifting at my bulking maxes for 2 months. i went down a bit today.

a major contribution could be my weird sleep schedule lately. red acid combined with an upcoming project deadline = up till 5am, sleep till 1pm. that just screws up your day if you've ever done that. another contributor was my new shipment of xtend (see below).

again, teh barbell just saps my strength instantly. last week i did three sets of 120's on dumbells, then 115 and 110 on barbell. by doing the barbell second, i seem to get more volume in the workout.

i think from now on i will start with exercises that i am naturally inclined toward (usually dumbell versions). so, start with military press db for shoulders and bench db for chest. may also do dumbell bent-over rows for back. then i will decrease weight on barbell exercises slightly.

the bad part about doing this is when you hit failure on a barbell, you have to put it back on the rack or youre screwed. with dumbells, if i hit failure mid way through a rep, i can always lower the weights in a controlled manner and be done. i'll have to be extra careful on barbell sets.

just got xtend grape flavor. and you know what? its HORRIBLE. takes like nyquil + grape flinstones vitamins. the watermelon is SO much better it's not even a comparison. the grape is so bad i'm actually going to return it to bb.com and replace it with watermelon. just a head's up to anyone that's thinking "hey maybe the grape flavor is good." it's not. plus i felt it was weaker or something. normally xtend keeps me from fatiguing mentally, but this crap did nothing. blah.

pre: 1/4 cup steel cut oats, 1 cup milk, 1/2 serving mass meal, 3 capsules red acid

during: grape xtend 25g (AWFUL. going back to watermelon)

post: 1 cup milk, 1/2 serving mass meal, chicken

**pu12en12g** · 08-03-2006, 09:54 AM

Originally Posted by kolywater

on a side note: i f$cking hate guys that stand around at the gym and circle jerk instead of lift. look, if you wanna shout at each other like *******s and distract everyone else, just go home. focus and work out or go the f$ck home. it's one thing if you're completely ripped and own your workout and chat a bit with friends. that's fine. it's another thing when you look like vince vaughn and you and your buddies color f$cking coordinate, and chat WHILE YOU LIFT.

Amen to that !!!

Thread: Kolywater's Max-Ot: 175 lb, 8% bf and BEYOND

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Kolywater's Max-Ot: 175 lb, 8% bf and BEYOND

Diet

cardio

red acid morning

cardio

rest day

water

short cardio

question

cardio day

can't sleep + workout routine

yesterday, rest day

rest day.

chest day

frustrating weekend.

legs.

legs are owned.

shoulders

back

f$ck 24 hour fitness

chest

legs

shoulders (aug 2nd)

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