"I am an athlete not a bodybuilder." - MrCarl's log

[MrCarl.]

PSMF Day 3


29.05.2012
Weight: 171.4lbs

REST DAY (but busy day)

Was occupied with practice till noon ( pretty boring today tbh) and then headed off to libarary to study. Pushed myself really really hard to concentrate. But I managed to pass the test I studied for First hunger pangs today. "Ate" celery and cucumber with salt and green tea before my test and afterwards had same meal like yesterday minus tuna. Boring I know. Already thinking about food and planning my saturdays refeed Suprisingly I was pretty full after eating and still am after an hour. Otherwise feeling good and don't feel really flat or deprived. Tomorrow is going to be workout day. I hate deload weeks
Going home on friday for good. No food porn this weekend I suppose because I might be too hungry to prepare something nice

[MrCarl.]

PSMF Day 4

MUST......NOT.....DRINK......WATER!



Taking a leak every minute I belive. Horrible night when you have to wake up 2 times to go. Ohhh I miss carbs and sleeping through the night. Feeling quite good compared to yesterday. No hunger pangs, but felt light headed during workout. That's normal.
Foodwise really really ehmmm boring: 800g of chicken with celery, paprika, cucumber and red onion salad.
Recorded lowest weight so far despite not feeling really depleted or smth. On the other hand muscles feel litle bit empty but saw some separation in my quads I've never seen before
2 days to go!

30.05.2012
Weight: 167.9lbs

WEEK 4
Squat D

Treadmill 15 min warmup

Barbell squat
8x110, 5x132, 5x, 5x154, 5x181

One leg squats w elevated leg
5x15

Sit-ups
5x15



Simply fantastic!

[MITCHAPAL00ZA]

PSMF eh? god speed amigo. Ive only done maybe 1-2 days (inadvertently no less) of PSMF and it was no fun. IDK how id be able to continue to lift on that kind of a diet. Hopefully it brings you to where you wanna be before bulking though.

[Anthonyxavcx]

Stay strong brother. Definitely interested to see how the week goes, not sure I have the willpower to do this. Seems scary, hah.

[MrCarl.]

PSMF eh? god speed amigo. Ive only done maybe 1-2 days (inadvertently no less) of PSMF and it was no fun. IDK how id be able to continue to lift on that kind of a diet. Hopefully it brings you to where you wanna be before bulking though.

I'm on my deload week, but so far so good. Thanks and I hope that, too. Although realisticly thinking my metabolism and horomes are so hammered down right now to achive good and expected progress. But I feel that I could have success with PSMF later in the future. Going to take some NMTC shots and will refeed on saturday to start my reverse diet and long waited bulk

[Flyin Ryan]

in for the ride! best of luck to you, big fella.

PSMF?? that just sounds painful.
hope you can pull it off and get the results you want.

[MrCarl.]

Stay strong brother. Definitely interested to see how the week goes, not sure I have the willpower to do this. Seems scary, hah.

Thanks, man! It was little bit scary when I felt really light headed doing one legged squats today. But the performance was just fine. We'll see how I will do tomorrow when I am going to do some DL/OHP + dips. Studying yesterday was just really really hard. Was constantly dreaming about oats and yogurt and other sweet food (I am a sweet tooth I know)

[MrCarl.]

in for the ride! best of luck to you, big fella.

PSMF?? that just sounds painful.
hope you can pull it off and get the results you want.

IF makes things much more easier. Fasted workout, eat for an hour and then fast 23-24h. Green tea, water and cofee are my biggest friends at the moment.
Sadly I didn't achive my results 100% but really really close. I stopped playing hockey as the season was over and miscalculated my calories. At one point weight was coming off and then just stopped. And once again I learned a lesson during this cut - never underestimate a good hockey training session. 3 sessions a week were roughly 3500-4000kcal/week additional burn. Personal experience is far more superior than some random facts from the Internet.
But I am off to a good start for a solid and long bulk and I am really happy and excited about it!

[MrCarl.]

PSMF Day 5

On PSMF and feeling full?!


That's right, feeling full doing PSMF... atleast for an hour. Ate 2 litres worth of chicken onion mushroom soup. It was really good to be honest. Another day at practice and off to lift!
Took some pics today because tomorrow is basically the end of my cut. Not so successful as I hoped for but I am really satisfied.








31.05.2012
Weight: 165.8lbs (lowest weight so far)

WEEK 4
DL/OHP D

DL
5x132, 5x160, 5x193
OHP
5x66, 5x77, 5x88

Chin-ups
3x8

Dips (some room for improvement as my shoulder wasn't feeling fine from mondays beach calisthenics )
3x15

AMAZING pump and energy despite eating like 10g of carbs past 5 days.

CARBS!!!!!

[Anthonyxavcx]

165.8!! Wow man. And no serious strength losses. Awesome dude, awesome.

This refeed had better be fuking outrageous or I'll be pissed.

[MrCarl.]

165.8!! Wow man. And no serious strength losses. Awesome dude, awesome.

This refeed had better be fuking outrageous or I'll be pissed.

Just water weight. I'll land @ 170lbs after the refeed I suppose. Planned my refeed 4200kcal with 700g carbs Mostly spaghetti, oats and some goodies. Restoring muscle glycogen is priority to start smahsing the weights on monday when my new Wendler wave starts with bodybuilding accessory work. Posting my new workout plan later when I finish it.

[MrCarl.]

PSMF Day 6

Everything went better than expected



01.06.2012
Weight: 166.1lbs

Rest day

Last day at practice was super busy and there were patients all over. 2 weeks done and 2 left to go, but in different hospital this time. Here is a good one.... I baked a nice farewell chocolate cake for my roommate as it's my last day in uni this semester. Been eating 10g of carbs past week and no cravings or manic thoughts?! I MUST be mad.
Got my BF% tested today and I was expecting much much higher numbers due to lack of water and food in my system (counts as lean mass). I even see that I have leaned out compared to last week....... and I was measured @ 9.8% .... is this real life? My goal was to be sub 10% by 1th of june although I am taking it with a grain of salt and it's just a number. Full overwiev of my 3 month cut with final pic compared to my starting point is going to be posted tomorrow.
Now off to write my bulking training plan

[MrCarl.]

Quick update: my depleted weight from last PSMF day was darn low @ 162lbs and feeling great. Will make a in depth summary of cutting and future plans later as I am HIGH and PUMPED up from carbs right now! Feels good man!

[MrCarl.]

Every ending is a new beginning!





02.06.2012
Weight: 162.1lbs


Today marks the end of my big cutting cycle:12 weeks cutting, 1 month maintaining, 11 weeks cutting + 1 week PSMF. What can I say. I achived what I came for. I am smarter, leaner, more experienced and more dedicated than EVER. I am begginning to see that I am also overcoming my illness (see the first post) although I might have slight non-fat tissue under my nips left due to that illness. First cut cycle was a breeze and managed to reverse diet back to maintainance calories with no weight gain. First month of the second cycle was also easy, but then I started to miscalculate my expenditure and I was never on a consistent weight loss trend. But I made it!



I'll just let the pictures tell the whole story, although I don't have a pic of me after I carbed up. I might take it later when I take back water weight and get to know my final weight.


START:



@190lbs, BF% 16.9
Lifts: Bench 176lbs, DL: 352lbs, Squat: 275lbs


END:


@166lbs, BF% ~10ish (depleted and flat)
Lifts: Bench 198lbs, DL: 341lbs, Squat: 297lbs


PROGRESS:




Taking one step at a time is my key to success!




Oh my! Now it's time to bulk. Thing I have never done before. Everlasting cuts and binge fulks between them were my specialities. My plan is to lift hard, get stronger every workout and put on 2-3lbs every month. Will be following Wendlers 5/3/1 with bodybuilding accessory work putting emphasise on my upper body. Planning to compete in my first powerlifting meet in december also.

Programm I put together

BB'ing accessory

Monday - Squat

Squat
SLDL 4x12-6
Lunges/one legged squat w dumbells 3x12-8
Leg extensions 3x15-10
Cable crunch 4x15-8

Tuesday - Bench

Barbell bench press
Incline dumbell bench press 4x12-6
Dips 5x12-5
Dumbell fly 4x10
Triceps cable pushdowns 2x15

Thursday - Deadlift

Deadlift
Chin-up 5x10-5
Kroc rows 4x15-10
Hyperextensions 4x15
Leg raises 4x10

Friday - Overhead press

Overhead press
Barbell row 4x12-6
Dumbell military press 4x15-8
Sitting dumbell power cleans 3x15-10
Dumbell/barbell curl variation 3x12-8

Today was my refeed after PSMF and I ate 4224kcal 67g F, 722g CHO, 182g P. Will see some epic weight gain tomorrow. Next 3 weeks I will reverse diet back to my maintainance and then add until I hit my desired gain rate. Sounds like a plan!

DO IT!

Something explosive and addictive!

[psychodiver9]

Nice work on the cut. In for the bulk

[MrCarl.]

Thanks
Woke up today feeling good but not really bloated. Too little starches and too much sugar in my refeed yesterday I suppose. Weight was 164.8lbs

[MrCarl.]

Let the wild ride begin!





03.06.2012
Weight: 164.8lbs

Rest day/preparation day for SQUATS

Carbed up and feeling and looking bomb. Although I am bit amazed that I gained so little. I have a hunch that I gain couple of pounds by tomorrow. All good as it's water that's going to my hungry muscles
I am going to start posting more food as it's Nutrition section.

Macros: 2641kcal, F 93g, CHO 274g, P 188g



Chocolate quark with chocolate muesli, PB and banana



Persilade chicken with sour cream and veggies

[psychodiver9]

My sure what quark is but looks legit. You bulk on 2600?

[aboyalive]

Chocolate quark with chocolate muesli, PB and banana

That looks. So. Good.

Congrats again on finishing your cut. Time to get strong(er)!

[MrCarl.]

My sure what quark is but looks legit. You bulk on 2600?

As I live in Europe I can get my hands on this badboy: http://en.wikipedia.org/wiki/Quark_%28cheese%29 . Imo it's something like upper level cottage cheese and macros are awsome. 100g contains 3g F, 16g CHO, 8g P for the given product (flavours vary from chocolate to vanilla and strawberry). Usually eating 400g of quark with other goodies on top. Thank god I am not bulking on 2600kcal. I am reverse dieting at the moment and will average 3200kcal this week and then re-evaluate. If my calculations are correct I will land on 3800-4000kcal average.

[MrCarl.]

That looks. So. Good.

Congrats again on finishing your cut. Time to get strong(er)!

Thank you for the kind words. Actually, this was the only food I missed and craved for during my PSMF experiment

[aboyalive]

Thank you for the kind words. Actually, this was the only food I missed and craved for during my PSMF experiment

I'm aching for peanut butter and bananas. That with some savory oats will be the first meal I devour.

[Jstamp]

Nice job on the cut bro! Lost 24lbs while bench and squat went up and deadlift only slightly decreased. Successful but PSMF sounds miserable.

[MrCarl.]

I'm aching for peanut butter and bananas. That with some savory oats will be the first meal I devour.

Sounds good, but don't cought yourself dreaming about the food and keep nailing it!

Nice job on the cut bro! Lost 24lbs while bench and squat went up and deadlift only slightly decreased. Successful but PSMF sounds miserable.

Thank you, sir! Pleased with the results and amazed actually that I managed to get fairly leaner doing PSMF after 11 weeks cutting. It wasn't that miserable as my creativity kicked in and cooked some pretty fun and tasty food (but was too hungry to take pictures)

[MrCarl.]

Sunbathing atm in front of the gym as I arrived an hour earlier... WIN! This is the spirit of NMTC

[TinyMuscolo]

Did I come too late? Subbed!

[MrCarl.]

Did I come too late? Subbed!

Greetings, just on time before the hammering really starts!

[MrCarl.]

Seize the day!





04.06.2012
Weight: 166.3lbs

Litte weight gain, but still looking sharper than ever and feeling damn good. First day at practice was quite borning but learned some new tips and tricks, so thats good. Enough of the small talk and lets talk about TRAINING and FOOD. Decided to switch things up little bit and did bench instead and going to do squats tomorrow. I really had to rush todays workout so little less sets and reps than planned but GREAT workout!

WEEK 1
Bench A

Barbell bench press
Warm up, 5x121, 5x138, 10x154 (dissapointing)

Incline dumbell bench press
12x60 (PR!), 10x60, 8x66 (PR!), 5x66

Dips (little rest between the sets with good form)
10x BW+22 (PR!), 2x10xBW+11

Chin-ups (too little time between sets)
8x, 5x, 3x

Was mad hungry today, but will land my avg cals @ 3200kcal as planned by the end of the week. Damn reverse dieting

Macros: 3572kcal, F 105g, CHO 513g, P 164g



Oatmeal with butter



4 eggs sunny side up - oatmeal and eggs are my pre-wo staples and will be in the future



Tuna, rice and veggies with sour cream



Vanilla quark with chocolate muesli, banana and strawberries



PB&J

Good night as I am really exhausted and passing out any minute....

EDIT: Damn, food pics too big?

[TinyMuscolo]

A7X fan? They are my all time fav!!!!!!!

[MrCarl.]

A7X fan? They are my all time fav!!!!!!!

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