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  1. #1
    Reps 4 Jesus! InfiniteRecomp's Avatar
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    Let's put some fat in the Muscleology E'cinterator and watch it melt

    Because sometimes the name is the hardest part...

    Thanks to eyeguy (props), I was chosen to log my experience with a bottle of... (drumroll).... E'cinerator™!!! Timing was perfect, as I'm going to need all the help I can get to recover form US Independence Day feasting. I'm still mulling over actually starting my regimen tomorrow and feasting responsibly rather than giving in and feeling like crap afterward. People get the day off of work, but I'm still going to 'do work', so, why not make it all work.


    During the course of this log, I'm going to do my best to describe my macro intake, timing, events, workout effects and results (due to timing of E-cin and directions), and of course, any noticeable changes. I'll be weighing in once per week and reporting those results as well - for better or worse. No cheating. It is what it is, right?

    My gameplan: Stick to my calorie allotments according to my activity, as follows:
    • large bodypart days (back, legs, maybe chest): 2700 Cals (should be 2600) ~300g C; 85g F; 180g P
    • other lifting days (delts, arms, chest): 2500 Cals; ~250g C; 85g F; 180g P
    • non-lifting days: 2000-2300 Cals; 180-200g C; 80-85g F; 160-180g P

    Some of this is driven by how I'm feeling energy-wise. Coming up, I'll break down the label and why I'm hopeful that "E-cin" can help me stay on track with the macros instead of my once per week 3K+ indulgence (which usually makes me feel better before I go low) as I'm hanging around 15-16% BF and really have no business with planned 'cheat' meals/days. Some of these ingredients so far look like they'll help me fire up the furnace, and one in particular (synephrine) has been shown to help with appetite, too. That said, if I don't feel like eating as much and I drop 100-200 calories from my day that might be a good sign and something I've only experienced a handful of times.Otherwise, appetite suppressants don't really work for me. I eat my plan. I haven't checked out all the ingredients in detail yet, but rest assured I will; however, they look like more along the lines of metabolism boosting than appetite control. We'll have to see what the online doc says.

    Originally Posted by https://www.muscleology.com/product/ecinerator/
    E’CINERATOR is a fast acting extreme fat loss formula designed to help you strip off unwanted body fat while dramatically increasing your metabolism and energy levels while improving overall workout performance.
    Anyhoo - I'm excited to give this a go, and glad if you're joining this month-long journey with me.
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  2. #2
    I sleep with my fan on... nekkidbear's Avatar
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    In! Hope we get some good results with the E'Cinerator!
    Meow
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  3. #3
    Registered User eyeguy's Avatar
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    Great start to the log. You got this. This is a great product and I hope that you like it. Looking forward to the log.
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  4. #4
    Reps 4 Jesus! InfiniteRecomp's Avatar
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    I've already lost, like 20 pounds! HAHAHHA

    Really though, updates coming. even micro-updates. Sound obsessive but I plan to weigh in every day as long as I'm home and build a results chart. Workouts yesterday and today were sweat city.
    1Cor 6:19-20, 1Cor 10:31, Phil 4:13

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  5. #5
    I sleep with my fan on... nekkidbear's Avatar
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    I have noticed a higher body temp after taking E'Cin even when not exercising.
    Meow
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  6. #6
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    Quote of the day:
    “The weight ain’t true until you’ve had a poo!”

    - Lex Griffin


    4 July - START!

    Weigh in: 181.6#; 15.6% BF; 153.27# lean mass; 23.35 FFMI

    Workout: Back/Abs
    Weighted Pull Ups (1RM 253.33)
    Set 1 : 180.0x12
    Set 2 : 190.0x10
    Set 3 : 200.0x7
    Set 4 : 200.0x6
    Set 5 : 190.0x6
    Set 6 : 180.0x12

    DB Incline Bench Two Arm Row (1RM 76)
    Set 1 : 30.0x15
    Set 2 : 40.0x12
    Set 3 : 50.0x10
    Set 4 : 60.0x8
    Set 5 : 60.0x8
    Set 6 : 50.0x10
    Set 7 : 40.0x12
    Set 8 : 35.0x15

    Barbell Deadlift - raw
    Set 1 : 225x2
    Set 2 : 275x1
    Set 3 : 325x1

    Barbell Bent Over Row (1RM 161)
    4 Sets: 115.0x12 (reverse grip on sets 2 & 4)

    Ab-Core Circuit
    Hanging Pike / Plank / Medicine Ball Full Twist

    2 Sets: 8 Reps / 01:00 / 20.0x15


    Bonus round: Stationary Bike
    • Calorie : 134.0 CAL
    • Distance: 4.0 mile
    • Speed : 10.0 mph
    • Lap: 16.0 Lap
    • Duration : 00:25:54

    totals:
    • Session Length 01:30:05
    • Actual Workout 00:46:11
    • Wasted Time 00:10:26
    • Rest Timer 00:21:28
    • Weight Lifted 21041 lbs

    recap: Oh dang, I sweated hard! I have a chest strap HR monitor and it was soaked when I got off the bike. I was sweating hard beforehand, so much that I had my shirt off before I got to my abs, and it was soaked as well. Being a holiday, I got a bit of a later start so it was already warming up outside, but it MAY have been compounded by the thermogenic in E-cin.

    Here’s how it went down. I woke ~0800, grabbed 16oz H2O and 1 E-cinerator and went about my morning routine, checking social media, news updates, daily reading etc. Within about 15 minutes I started feeling a bit anxious, a touch jittery, and then a bit of nausea. Of course caffeine on an empty stomach or any other strong pill can get me anxious and jittery, the light nausea has happened before on strong thermogenics. Some manufacturers have doses of 3-4 pills and tell you to ‘ramp up’ starting at one pill. E-cin is one pill per dose, so there’s really no ‘ramping up’ to “assess tolerance”. You’re all in. I made my wake-’n-shake and all was right with the world.

    0830: shake
    0900: 2 caps APE
    0930: 1 scoop Supernova, sipped for 20 minutes; prepped AminoFast intraworkout.
    1000: gym time!
    1200: ‘breakfast’
    1600: snack

    Before we left the house, I took the second E-cin. While driving I could feel some of that anxiousness returning though not as jittery, but almost as if I were going hypoglycemic - I need food! I hope there isn’t a long wait.

    ~1800: went to a restaurant
    ~2300: snack


    blew the calorie budget. eating out was the biggest meal; but, it wasn’t traditional Independence Day food, so our snack had to make up for it. It was supposed to be 2600 - 2700, but we'll see what happens for Wednesday. I should pull it back inline just fine

    Macros: 2,848 Cals; 343g C; 92g F; 161g P; 28g fiber

    glad I stayed under 100g fats. I’ll use the excuse of carbing up for leg day.

    Stayed up late. I’ll fill in today’s details tomorrow.
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  7. #7
    Reps 4 Jesus! InfiniteRecomp's Avatar
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    5 July Results

    weigh-in: 180.2#; 15.2% BF; 152.81# lean mass - keep in mind, we're not going to pay too much attention to daily fluctuations other than as a measure to maintain hydration. this shows a loss of 1.4# in one day - definitely fluid related.

    My workout was quicker. due to time, I skipped out on calves (I have them planned for three days per week, MWF, as an accessory - 1 exercise 4-5 sets, 25 reps)

    LEGGGSSSS!
    Barbell Squat 1RM 304 - 90 secs rest
    Set 1 : 170.0x15
    Set 2 : 195.0x12
    Set 3 : 220.0x10
    Set 4 : 240.0x8
    Set 5 : 240.0x8
    Set 6 : 220.0x10
    Set 7 : 195.0x12
    Set 8 : 170.0x15

    Single Leg Curl 1RM 148 - 60 secs rest
    Set 1 : 89.0x15
    Set 2 : 102.0x12
    Set 3 : 111.0x10
    Set 4 : 115.0x8
    Set 5 : 115.0x8
    Set 6 : 111.0x10
    Set 7 : 102.0x9
    Set 8 : 89.0x12


    as you can see, I started failing out on the back end of hammies. they get weak fast. I really need to develop my hamstring size/thickness; it's on my must have list.

    • Session Length 00:38:59
    • Actual Workout 00:17:24
    • Wasted Time 00:00:00
    • Rest Timer 00:20:47
    • Weight Lifted 26625 lbs


    I moved pretty quickly through the sets, I think. grinding and sweating. I have in mind to reduce the weight next week on squats so that I can bottom out to the pins (ATG) rather than just below parallel. That may help my overall development.

    It was back to work and meetings. I prepped out my lunch foods with some freshly made, some leftovers and a couple items I had just picked up. I took my first E-cin with my full glass of water upon waking, then made my wake-n-shake. Oops, I forgot to wait. within 5 minutes of taking my pill, I was downing my preworkout 'meal'. For my mid-day dose, I took my pill with a few ounces water (about 6oz I'm guessing) and waited 20 minutes before eating. I had to look at the clock and remind myself to eat my lunch (meal 3); so, I can say that I'm getting used to these little orange guys. If not, I'd be anxious and counting down to the recommended 15 minute wait time.

    Macros: 2,539 Cals; 225g C; 97g F; 185g P; 20g fiber - a little more control for overall calories to make up for going over on the Fourth. Dinner was a conglomeration of found foods in the fridge so I toasted my fats goal by 12 grams; still not too worried about that. I'd be more worried about going 75g under on carbs. Today's workout was Delts only, so not that big a deal.


    I may or may not be able to post some today stuff soon, but most likely none tomorrow. I have to head out early for a business road trip. Still gonna take my orange friends with me and weigh in, count foods, etc. and report back Monday.
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  8. #8
    I sleep with my fan on... nekkidbear's Avatar
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    Killin it in here!!!! Keep it up sir.
    Meow
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  9. #9
    Registered User eyeguy's Avatar
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    Love the detail in this log. Keep it up
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  10. #10
    Reps 4 Jesus! InfiniteRecomp's Avatar
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    6 July (Thursday)

    weigh-in: 181# @ 15.7%; 152.58# lean mass; FFMI 23.25

    work:
    Delts/Abs
    Barbell Seated Shoulder Press 1RM 133 - 75 sec rest
    Set 1 : 65.0x15
    Set 2 : 75.0x12
    Set 3 : 85.0x10
    Set 4 : 100.0x8
    Set 5 : 105.0x8
    Set 6 : 85.0x10
    Set 7 : 75.0x12
    Set 8 : 65.0x15

    Cable Lateral Raise 1RM 31.66 - 60 sec rest
    Set 1 : 18.5x12
    Set 2 : 22.0x10
    Set 3 : 25.0x8
    Set 4 : 25.0x8
    Set 5 : 22.0x10
    Set 6 : 18.5x12

    DB Reverse Flyes With External Rotation 1RM 26.66 - 60 sec rest
    Set 1 : 10.0x15
    Set 2 : 15.0x12
    Set 3 : 20.0x10
    Set 4 : 20.0x10
    Set 5 : 15.0x12
    Set 6 : 10.0x15

    Ab Circuit - 2 rounds
    Dragon Flag / Side Jackknife / Barbell Ab Rollout
    10 / 15 / 9
    10 / 15 / 10
    • Session Length 00:55:06
    • Actual Workout 00:24:55
    • Wasted Time 00:00:00
    • Rest Timer 00:22:55
    • Weight Lifted 9699 lbs


    Not alot of weight, but good pump & sweat.

    Supps & food timing:
    wake up: 1 cap E-cin
    10-15 mins: wake n shake (oats, fruit, juice, isolate)
    30-40 mins: 1 scoop Supernova, prep 1 scoop Anabolic State + drink mix
    workout
    ~1100: marshmallow cereal, almond milk, isolate
    ~1300: superfoods & multi
    ~1345: 1 cap E-cin
    ~1400: leftover meat, banana, vit D, fish oil
    ~1700: salmon, sweet potato
    ~1900: greens & juice
    ~0030: frozen dinner + leftover meat & bar & donut.

    total macros: 2,798 Cals; 313g C; 90g F; 196g P; 46g fiber - good fiber, didn't blow out my numbers, but would have been better if I had skipped the donut. UGH. I really need to control that.





    7 July (Friday)

    weigh-in: 181.4# @ 15.7%; 152.92# lean mass; FFMI 23.30 - I'm going to go through this as a summary to get up-to-date and spare you some details

    I managed an arm workout, and worked from home; but did not do a cardio workout and cut my last two supersets of exercises in half to do 2 sets of each rather than 4 of one. I am finding that my best timing for E'cinerator™ is about 15 minutes before a meal of some type. If I go without calories long after, I begin to get anxious and have a nervous stomach.

    workout session:
    • Session Length 00:41:24
    • Actual Workout 00:22:37
    • Wasted Time 00:00:00
    • Rest Timer 00:19:10
    • Weight Lifted 26575 lbs


    We left in the afternoon for a weekend road trip, and I took my second E-cin later in the afternoon.



    I attempted to keep track of my macros as much as possible, but entirely missed Saturday, and guessed at some takeout food from a local restaurant. I maintained my E-cin and the rest of my supplements, and drank more of my superfoods drink on the road.
    Friday Macros: 2,842 Cals; 264g C; 121g F; 183g P;
    Saturday: No recording
    Sunday: 2,398 Cals; 245g C; 111g F; 101g P; - livin' the fat life.




    Monday: back home, back on the schedule. Let's see how bad it went:

    weigh-in: 181.8# @ 16%; 152.71# lean mass; FFMI 23.27 - - really it's not unexpected and often happens on Monday, reduced hydration driving up BF% as I'm not quite as on top of hitting my gallon per day on the weekends (typical non-workout days). I did go over on calories eating out all weekend as well.

    Did a chest workout - 8 sets closer-grip incline (15º, not as close grip as the tricep version); 8 sets cable crossovers; 5 sets standing DB calf raises and back to my schedule of foods. I'm a little low on carbs today, but might keep it that way to reduce total cals and perhaps help flush a little storage (I hope).
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  11. #11
    I sleep with my fan on... nekkidbear's Avatar
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    I haven't gotten the nervous stomach but I'll get kinda jittery if I don't have some food in my system after taking E-Cin. It's potent stuff!
    Meow
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    Originally Posted by nekkidbear View Post
    I haven't gotten the nervous stomach but I'll get kinda jittery if I don't have some food in my system after taking E-Cin. It's potent stuff!
    yep - that's it.
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    Reps 4 Jesus! InfiniteRecomp's Avatar
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    I might need to watch what I eat… hmmm…



    11 July


    weigh-in: 183# @ 16.8% (yikes!!!); 152.26# lean mass; FFMI 23.20

    a little shocked and disappointed at the direction this is going. Last night dinner was ready for me when I got home (surprise). KFC. need I say more? I removed the skin, but had about half of it (I love crunchy stuff). If I had ordered, I usually get a couple grilled breasts to save some of the fat inherent in pressure cooked chicken (it just does not go away). Overall, it’s the salt that’s getting me.


    Weighted Pull Ups 1RM 253.33 - 90 sec rest
    Set 1 : 180x12
    Set 2 : 190x10
    Set 3 : 200x8
    Set 4 : 200x8
    Set 5 : 190x10
    Set 6 : 180x10

    DB Incline Bench Two Arm Row 1RM 76 - 60 sec rest
    Set 1 : 30x15
    Set 2 : 40x12
    Set 3 : 50x10
    Set 4 : 60x8
    Set 5 : 60x8
    Set 6 : 50x10
    Set 7 : 40x12
    Set 8 : 30x20

    Barbell Bent Over Row 1RM 168# - 60 sec rest
    4 Sets: 120x12 - (reverse grip sets #2&4)

    Ab/Core Circuit
    Hanging Pike / Plank / Medicine Ball Full Twist - 45 sec rest
    Set 1 : 8 Reps / 1:00 / 20x16
    Set 2 : 6 Reps / 1:00 / 20x16
    • Session Length 00:47:57
    • Actual Workout 00:20:43
    • Wasted Time 00:00:00
    • Rest Timer 00:21:45
    • Weight Lifted 21344 lbs


    I did a bit better than last week on pullup counts on the back end. Also upped my weight on BB rows by 5# and smashed it; however, I was sweaty as hell and almost threw up during the ab circuit. No guts, no glory, right? the DB rows at 60# were tough - might be a tradeoff for being more energized or motivated to get those pullup reps.


    I’m trying out a few samples of a preworkout for the next four days. It has 300mg caffeine and I exercise in the morning, so I need to reconfigure my timing so I don’t overload. here’s how it goes:

    today:
    0745: woke up late
    ~0800: wake n shake + 2 caps APE; 323 Cals; 44g C; 3g F; 32g C
    0830: prepped preworkout & intraworkout (60 Cals; 15g C), drank pre - sat on it a little too long
    0905: in the gym and overanxious to get going. (workout listed above)
    1115: 1 cap E-cin
    1130: cereal, almond milk, isoflex; 392 Cals; 55g C; 8g F; 30g P
    1300: superfoods & vitamins drink: 50 Cals; 8g C; 1.3g F; 1g P
    1400: 3 boiled eggs, fitjoy bar, fish oil, vitD; 460 Cals; 25g C; 22g F; 41g P
    1645: 1 cap E-cin
    Didn’t touch the leftover KFC, but I did grab some leftover rotisserie chicken for my late lunch.
    1700: rotisserie leg, thigh, wing (pulled skin off), couple bites of mix veg (didn’t realize they went bad) ; 321 Cals; 3g C; 20g F; 33g P

    I also switched my coffee to decaf this morning. I still feel ok. I noticed that doing an E-cin , then pre, then a mug of regular coffee to take to work, and my superfoods drink I started to feel dragged out, overloaded, like my body was overloaded and crashing. I’m a little better today.

    running total: 1,726 Cals; 172 g C; 58g F; 138g P; 22g fiber which leaves me with a semicomfortable 25g F; 42g P; and whatever carbs I can do. Back day would normally be 300g total, but If I end up @ 240-260 that would be great and may still leave me some energy to pull off squats tomorrow (8 sets, going deep). with 850 Cals to play with, I should have no problem staying under. Now, I just need to flush myself with a crap-ton of water.

    Let’s hope that tomorrow I start seeing some positive hydration. We need to get this needle moving in the right direction.
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    What the hell…

    I sign up to run a log for a fat-burner and then sabotage it by eating like crap. go figure.

    Yesterday was a late night. We were at a meeting and it was dragging on so long that I began to feel myself crashing out. Fortunately there were some snacks nearby, just to survive. When we got home, I fixed a micro-chimi and leftover KFC. ugh. late nights get me.

    ending ‘kros: 2,921 Cals; 261g C; 127g F; 194g P; 30g fiber



    New Day, New Plan - -

    “So, you’re trying to lose some body fat, huh?”


    “Your body is going to fight you. You’re going to be hungry. Don’t fool yourself; just toughen up and get through it.”


    Thanks for the pep talk, Cap.

    I’m going to need to reduce prepackaged and takeout foods, or at least make smarter choices and be in control.
    other things to tighten up on:
    • Get calories inline @ 2600, 2400, 2000-2200.
    • drop some fats over the next few days to make up for the overage. (goal 60-75g/day x 3)
    • get daily fiber up to 38g. have been tracking 20-27g avg.
    • monitor progress, then add some cardio (shyaaa reit!)

    Today is a heavy lifting day == highest calories & carbs. With my planned and already consumed foods, I’m sitting at 1955 Cals with 45g fats, 232g carbs, 156g protein, and 27g fiber.

    breaking down what 2600 should look like: 180g protein; 85g fats; 279g carbs;
    tomorrow will be a light lifting day, ergo 2400 calories. Ps&Fs stay the same on all days. easy math - subtract 50g carbs = 229g carbs.

    weekends are my light days - no lifting. drop another 50g carbs == 179g carbs. That’s about as low as I can go and still function. I’ll have to work back to where I was ok with 2K cals; but that will be reducing some fats and proteins along with carbs.

    2k example. 160g P; 80g F; 150g C; = 1960 Cals; that would be a taking it easy day and satisfy my personal minimum of 150g protein. I’ll get there; just been eating too many big meals on the weekends. Need to graze carefully, and plan.

    for today, I can finish off with something high fiber (cram some broc**** if we have any), 45g carbs, 20g fats, 25 protein - which is all manageable, it would seem. "SO DON’T BLOW IT, RECOMP!"


    My new timing of doing 1 cap E-cin at 1100 & 1700 due to ingesting 300mg caff. preworkout ~0830 is doing well. I’m timing my meals for 10 - 15 minutes after and can feel the E-cin start to kick in 10. So I try to hold out a few more.

    doin’ work:
    Barbell Deep Squat 1RM 221.66 - 90 secs rest
    Set 1 : 115x15
    Set 2 : 135x12
    Set 3 : 155x10
    Set 4 : 175x8
    Set 5 : 175x8
    Set 6 : 155x10
    Set 7 : 135x12
    Set 8 : 115x15

    Seemed light at first, until the 5th set. Then it became a beast. Don’t laugh at my lifts. If the bar didn’t hit the stops, the rep didn’t count. I lost track of reps a couple times - too much going on in my head - so this preworkout may not be producing as narrow focus as others I’ve tried. I pay the price by taking the lower number if I’m not sure.

    Single Leg Curl 1RM148 - 60 secs rest
    Set 1 : 89x15
    Set 2 : 102x12
    Set 3 : 111x10
    Set 4 : 115x8
    Set 5 : 115x8
    Set 6 : 111x7
    Set 7 : 102x9
    Set 8 : 89x11

    I am starting to hate these, but I need them. I rigged up my Total Gym to be able to do these which are not covered in their little exercise cards. as you can see, hammies give out quickly.

    Barbell Romanian Deadlift 1RM234.33 - 60 secs rest
    Set 1 : 135x12
    3 Sets: 185x8

    Again, don’t laugh at my lifts. I’m really focussing on hams and removing tension off my back.

    finisher:
    Barbell Seated Calf Raise 1RM357.5 - 60 secs rest
    4 Sets: 195x25

    Pause at the top, full extension and pause at the bottom. make ‘em count.
    • Session Length 01:01:28
    • Actual Workout 00:27:16
    • Wasted Time 00:03:19
    • Rest Timer 00:24:53
    • Weight Lifted 46333 lbs


    Wow, I haven’t lifted that much volume in a while. I think.
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    Your detail to you log is amazing. We all get that i am taking a fat burner and wtf I ate like crap. It happens. Don't worry get back on track and kill the rest of the log. You got this and we are here to support.
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    Thanks for the support When I need to be active late night, sitting through a meeting, working on the computer, or anything that requires focus i start munching like there's no tomorrow. Something I need to change for sure. Yesterday was much better and showed on the scale this morning. I'll report in a bit.
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    Wednesday: 2,594 Cals; 304g C; 73g F; 189g P; 36g fiber - hellz yeah! It’s motivating to hit goal numbers. Firing on all cylinders. makes me wanna do it again, and again.

    Today is a lighter lifting day. 2400 calories budget and I have planned out 1800 thus far, through the end of my work day. Leaves me 600 calories for tonight. I’m going to preplan some dinner food and see if wifey approves of the choice.

    weigh-in: 181.6# @ 15.9%; 152.73# lean mass; FFMI 23.27 - now that’s headed back in the right direction. I still have a little bloating going on, but is coming down; evidenced by the pants I’m wearing today. They’re right on the edge of being a touch tight, but bearable. I can tell a difference from where I’m at today to just 15% BF where they feel perfect.


    Delt Day
    DB Isolated Shoulder Press 1RM 63.33# - 75 secs rest
    Set 1 : 25x12
    Set 2 : 35x10
    Set 3 : 40x8
    Set 4 : 50x8
    Set 5 : 40x10
    Set 6 : 35x12

    I saw these performed on a Steve Cook/James Grage vid, and Kris Gethin. Like a fly, you should not move your elbows so the dumbbells come around more like an arc. I'll alternate these one week and barbell presses for a heavier compound another week.

    KB One Arm Side Lateral Raise 1RM 33.33# - 60 secs rest
    Set 1 : 15x15
    Set 2 : 20x12
    Set 3 : 25x10
    Set 4 : 25x10
    Set 5 : 20x12
    Set 6 : 15x15

    first time for these guys, hanging onto my half rack and leaning outward. I started with a dumbbell on the first set, then switched to kettlebells since I finally have enough to be able to pyramid up. Was extremely trying and I thought I should have lightened the load 5#, but I made it through.

    Cable Reverse Fly 1RM 50# - 60 secs rest
    Set 1 : 28.5x15
    Set 2 : 31.5x12
    Set 3 : 34.5x10
    Set 4 : 37.5x10
    Set 5 : 34.5x12
    Set 6 : 31.5x15

    was able to do higher weight on the back end, so I went for it. First time pyramiding these. Normally is straight sets, or superset with DB laterals.

    Cable Rope Face Pull 1RM 147# - 45 secs rest
    4 Sets: 105x12

    Ab Circuit - 2 rounds - 45 secs rest
    Dragon Flag / Oblique Crunches / Ab Rollout
    10 / 15 / 10
    • Session Length 00:48:23
    • Actual Workout 00:25:52
    • Wasted Time 00:00:00
    • Rest Timer 00:21:45
    • Weight Lifted 11492 lbs


    Feels like a regular day, just trucking along. I have planned macros for a latte, but still haven’t gone to get it. may do half-caff or decaf. Just hangin’, chillin’, typing, and answering some emails in between. Dog days of summer stuff.

    Each week I take two days off of APE, this was the second one. I think their 5-day-per-week protocol is an excuse to put less pills in the bottle, but whatever. Still works for me; makes me feel ‘normal’. Otherwise, normal supps and schedule. Fish oil, vitD, superfoods/multi drink, ZMA+theanine at night.

    I still have to practice 5 vacuums. Tuesday I eeked out 3. I hold them for a minimum of 30 seconds and go for a few more if I can. So far today I have one - four more to go!
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    13 July recap

    2,434 Cals; 271g C; 65g F; 208g P; 32g fiber - 34 calories over goal, but pretty happy overall. I kept fats a bit lower, squashed my protonz, feeling pretty good.

    scale took a bounce: 181.8# @ 16.4%; 151.98# lean mass; FFMI 23.16 - certainly a reflection of missing my water mark yesterday. One more day of lowering fats (today), then I’ll bring them back up over the weekend and drop a few carbs to balance the calories. I’d really like to dial in on splitting my fat-types equally. It’s too easy to go all saturated (butter, dairy, coconut).

    Today was the ARMS RACE. I popped two APE prior, after downing some pre. I’m glad I didn’t stack that on top of my E-cin - I might have fallen over. With the combination of stims in it I sat on it a little long and was jittery all over; it was really bothering me. took a few sets of burning it off before I felt in control.


    Weighted Tricep Dips 1RM 273.33# - 60 secs rest
    Set 1 : 180x15 (bodyweight)
    Set 2 : 190x12
    Set 3 : 205x10
    Set 4 : 215x8
    Set 5 : 215x8
    Set 6 : 205x10
    Set 7 : 190x12
    Set 8 : 180x14

    DB Incline Curl 1RM 44.33# - 60 secs rest
    Set 1 : 15x15
    Set 2 : 20x12
    Set 3 : 25x10
    Set 4 : 30x8
    Set 5 : 35x8
    Set 6 : 30x10
    Set 7 : 25x12
    Set 8 : 20x15

    Superset I
    EZ Bar Curl (1RM 77#) / Cable Tricep Kickback (1RM 168#) - 60 secs rest
    4 Sets: 55x12 / 120x12

    It seems I’m abnormally strong on these kickbacks. I would be doing much less if it were DBs, but I try to do a cable movement each session for constant tension. It’s all about the equipment and the angles. I have to make sure I’m not cheating so I set myself at a strict position. You would think I’d be stronger on e-z curls; however, I’m wiped and pumped from 8 sets prior. The last couple reps on the first few sets were borderline cheating. That’s how aching it can be.

    Superset II
    EZ Bar Incline Triceps Extension (30˚, 1RM 98#) / Cable Lying Bicep Curl (1RM 136.66#) - 60 secs rest
    Set 1 : 65x12 / 100x11
    3 Sets: 70x12 / 90x12

    I had to pull back on the curls. I just switched them into this routine for concentration curls. I wanted better ROM and constant tension with cables, not to mention this is my longest workout so the cables I can work bilaterally instead of one at a time. I think when I’m doing 100# for 4 sets x 12 it’s not a superset, and probably not this far in. I could have stopped before this superset and would have been a full arm workout (12 sets each muscle), but I wanted to hit all the angles. I thought I’d be hitting failure at 10 or so of the last set of extensions but I was able to hammer it out. I’ll be increasing, but very carefully. I went too high too quickly before and had elbow issues for months.

    Finisher
    Barbell Standing Calf Raise 1RM 339.16 - 60 secs rest
    Set 1 : 185x25
    Set 2 : 185x16 - I’m dying over here.
    Set 3 : 155x19
    Set 4 : 155x21
    • Session Length 01:07:48
    • Actual Workout 00:35:27
    • Wasted Time 00:00:00
    • Rest Timer 00:27:01
    • Weight Lifted 49280 lbs!


    just on my little manlet arms? well, standing calves counts for about 10K, but still.. I'd expect the volume to be between 18-20k. No wonder I'm wiped.

    The rest of the day is just cruising. Got so much going on with home projects, side projects, and my biz. I’m turning around to each and just devoting a block of time. Fortunately, the home projects are getting a little traction. I just have to focus on that one thing at that moment, give it full concentration, then move on to the next. When I think about all at once, I get none of it done.

    I’m also feeling a bit better about my nutrition and meal prep the past couple days. Doesn’t have to be complicated; just stop scrubbing the fridge to get rid of leftovers. Honestly, I think the garbage can’s going to be eating a few. We have some stuff forgotten about form two weeks ago, and he can have the KFC biscuits as well. They were a little hard to begin with, probably rocks by now.

    Weekend treats - even on lower carbs (it’s about portions), I picked up some Dave’s Killer bagels (might be only a half for me, but I’m going to enjoy the helloutta that half), and I stocked up on some Kodiak Cakes (one serving instead of my usual two). Just some butter and minimal maple syrup, if any. I measure, melt, spread on top, and let it soak in. Helps my not go wild on the sugars and moderate the butter.


    Ah, crap! I thought I took my second E-cin 15 minutes before my late lunch. I just finished my meat & veggies, look to the right, and a little orange capsule is staring me in the face! Well, down it goes! then we finish with some fruit.
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    14 July

    Friday: we had an evening meeting and by the time it was over, I hadn’t eaten in 6 hours and was ravenous. We ordered pizza and I restrained myself to three slices (they were thick though). Kept myself from going off the wall by trying NOT to stay up too late.

    2,565 Cals; 290g C; 79g F; 192g P; 37g fiber - would be great numbers for a Mon-Wed.


    15 July
    Saturday:
    weigh-in: 181.6# @ 15.7%; 153.09# lean mass; FFMI 23.33 - an improvement over the prior day, proof of better hydration. It appears that I go through this weekly cycle where I improve my balance throughout the week, then trash it on the weekend and start over. I need to get some consistent movement.

    No workout, just took care of some projects and then spent form the afternoon into the evening out for business, shopping, and oh yeah, eating.

    3,202 Cals; 228g C; 180g F; 164g P; 17g fiber - WHA!?!?! it’s supposed to be a 2K day, and this was on two meals. Talked my wife into trying a new restaurant and I HAD to veer away from my staple of chicken and go for the un-lean red meat. It was soooo good, as were the appetizers.

    16 july
    Sunday:

    weigh-in: 183# @ 15.9%; 153.90# lean mass; FFMI 23.45 - not bad, considering my activity was limited to a little walking and shopping Saturday; not even our usual marathon of shopping. That, on top of consuming 1.6x my calorie goal and more than double my fats.

    Was able to do 20 minutes yoga & 12 minutes on the stationary bike to make 30 minutes activity. I needed the yoga to stretch and re-align. credit ~100 cals.

    Ate basically twice again yesterday, kept my overall calories inline (but on the high side), but abysmal amount of protein and over on fats. 2,193 Cals; 210g C; 106g F; 96g P; 19g fiber - I’m going to need to up my fiber still. The weekends would be a perfect opportunity to eat light, plenty of fruits and veggies, limit starches. I think I’ve had enough fun on the weekend. Oh, and I didn't take another E-cin with me; so I only had one for the day.




    17 July
    Back to work. I weighed myself twice. My first measurement showed 17.1% BF and lower bodyweight, definitely needed hydration.

    here’s the second attempt - post workout, too. SO I had ingested over a quart of water at this point (32oz)
    183.6# @ 16.1%; 154.04# lean mass (whoa); FFMI 23.47

    i woke up terribly late, so food prep was as quick as possible and I didn’t give myself a whole lot of time between my shake, my pre, and getting in the gym. I’m out of 300mg preworkout, had a sample pack of 150mg pre, so I popped my E-cin right after.

    Chest Day

    Barbell Incline Bench Press 1RM 209# - 90 secs rest
    Set 1 : 115x15
    Set 2 : 135x12
    Set 3 : 155x10
    Set 4 : 165x8
    Set 5 : 165x8
    Set 6 : 145x10
    Set 7 : 135x11
    Set 8 : 115x15

    DB Incline Hex Press 1RM 63.33# - 60 secs rest
    Set 1 : 30x15
    Set 2 : 35x12
    Set 3 : 40x10
    Set 4 : 50x8
    Set 5 : 50x8
    Set 6 : 40x10
    Set 7 : 35x12
    Set 8 : 30x15

    Overall, I felt stronger and more energetic to push through at least the front half sets of each exercise. I just looked back at the last time I did this session and I improved on the back end as well. And the pump is real. I grew boobies!

    Did not do the calf raises. I’m planning to do the 10 reps per step deal. I have a staircase at work, or I can find a few minutes to get that in.
    • Session Length 00:32:27
    • Actual Workout 00:11:55
    • Wasted Time 00:00:00
    • Rest Timer 00:19:02
    • Weight Lifted 15535 lbs - not a whole lot


    Feeling okay today, not really bloated from the weekend. I’ll be doing my second E-cin just before my 5pm meal. It helps me reset focus driving home and for a somewhat active evening (meetings)

    foods today are looking better, 1,871 Cals; 202g C; 49g F; 151g P; 22g fiber - controlled. Maybe I'll eat the same thing every day. still need more fiber. I have 700 cals (less if I can) 77g C; 35g F; 30g P; but 16g fiber. gonna need some serious veggies.


    “I’m an adult” - thinking this while eating greek yogurt with ‘crunchy stuff’.
    Last edited by InfiniteRecomp; 07-17-2017 at 02:17 PM.
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    Meal prep is key. I know that eating the same thing everyday is boring but sometimes boring is easier I know that when my wife and prep eating what we are supposed to and not snacking is easier. Log looking great.
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    Originally Posted by eyeguy View Post
    Meal prep is key. I know that eating the same thing everyday is boring but sometimes boring is easier I know that when my wife and prep eating what we are supposed to and not snacking is easier. Log looking great.
    Thanks. I have a few staple foods, and during the work week is much of the same each day. Some variance according to what we have on hand. Wild swings in dinner, as SOME people in my house crave variety (haha) are what I nee d to watch for. I just got a few tips from Kevin McDowell on foods on the go and eating out, which we do way too much; but, I think I can manage them better and work on a macros first (along with quality) when grabbing foods that other people are cooking.
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    2 Weeks In

    17 July Recap
    : We had an evening meeting. By the time we got out I hadn’t eaten in 6hours+ and was hungry. Fortunately, we stopped at the grocery store and I was able to check packages to pick up a few items to have over the upcoming days with the kind of macros I can predict and a little better quality than fast food. Everyone picked and made their own. After checking some notes and email replies I finally got my turn to nuke my manicotti @ 0030. Looks like I’ll save a couple hundred cals. Fell asleep not long after, woke up @ 0215, terribly uncomfortable (the couch can do that) and hungry; so, I grabbed a leftover slice of pizza (small one). Anchored my stomach and got up to bed for a nap before I have to do it all over again.

    finished with 2,649 Cals; 285g C; 87g F; 192g P; 29g fiber - not a bad high day.

    Oh, and I did 12 sets of 10 staircase calf raises before leaving work. they were pumped and could barely finish.



    18 July - Back Day.

    I only have some sample packets of pre workouts left. This morning, I used my last real pre. Some Stimul8. Not the greatest tasting, but not terrible. It didn’t disclose the caffeine so I looked it up. Without digging too deep I saw 350-400mg. Looks like I’ll be saving my E-cin for a couple hours later.

    weigh-in: 182.6# @ 15.9%; 153.57# lean mass; FFMI 23.40; waist size (can’t believe I didn’t measure at the start of this log) 35” above the navel and at abdomen. (Actually that’s not bad for me to be even - good sign of flattening and the upper measure has been 1” more than abdomen since forever).

    Weighted Pull Ups 1RM 253.33# - 90 secs rest
    Set 1 : 180x12
    Set 2 : 190x10
    Set 3 : 200x8
    Set 4 : 200x6
    Set 5 : 190x8
    Set 6 : 180x11

    DB Incline Bench Two Arm Row 1RM 86.33# - 60 secs rest
    Set 1 : 30x15
    Set 2 : 40x12
    Set 3 : 60x10
    Set 4 : 70x7
    Set 5 : 70x7
    Set 6 : 60x10
    Set 7 : 50x12
    Set 8 : 40x15

    Barbell Bent Over Row 1RM 168# - 60 secs rest
    4 Sets: 120x12 - reverse grip on alt sets. Almost ready to go up another 5#

    Ab Circuit - 45 secs rest
    Hanging Pike / Plank / Medicine Ball Full Twist
    8 Reps / 01:00 / 20x16
    **increased from 2 circuits to 3. been doing these long enough and I felt I had the energy left to do them.
    • Session Length 00:50:22
    • Actual Workout 00:22:31
    • Wasted Time 00:00:00
    • Rest Timer 00:22:30
    • Weight Lifted 21414 lbs


    Still need to finish my vacuums. Goal is 5 on an ab day. Got two before I left the house. I may have done one more, but not counting it. got 3 left.

    Foods are more even today. I feel good about what I planned and what I have left. Going to breeze through.

    Supps: 0800 - Stimul8 & 2 caps APE
    1130 - 1 cap E-cin before postworkout meal
    1300 - superfoods/multivitamin drink
    1400 - vitD3, fish oil with meal (#3)
    1700 - 1 cap E-cin before meal #4
    1830 - maybe 1 more serving superfoods/multi with some aminos.

    I probably should set some goals for this log, huh? I would like in two more weeks to be in the 14%s in bodyfat and 34-34.5" waistline. Not too aggressive but would be lower than I've been in forever.
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    Blowout Yesterday, not feeling it today

    Another evening meeting, and another late night. I could feel my blood sugar dropping. I’ll need to start taking a small snack with me just to maintain. It wouldn’t be so bad if we did the meeting and were out; but, my wife likes to hang out and chat until all hours. I had to drop some pretty hard hints. We needed gas when we left and all were hangry. Bad combination. I ate an EPIC bison & cranberry bar and a WHOLE BAG of shortbreads. Would have been under budget still except for the fact that my daughter made us dinner which was waiting for us when we got home. Can’t NOT eat it. Already plated, too. She likes to recreate dishes that she makes at her job. Total blowout

    3,788 Cals; 353g C; 134g F; 215g P; 39g fiber - hey, I hit my fiber goal, yay (silver lining or sarcasm? you decide, oh, and red is bad).


    19 July

    I prepared myself to pay the price for blowing out my cals and probably my salt intake. Fortunately I went over my gallon requirement for water.

    weigh-in: 183# @ 16%; 153.72# lean mass; FFMI 23.42 not as bad as I thought - It appears that I’m gaining a bit of lean mass during this whole thing. I had heard that synephrine may contribute… hmmmm.


    I couldn’t bring myself into the gym this morning. I didn’t sleep that great, my wife was constantly bugging me about the A/C not blowing cool air… like I can fix that immediately. All I could do was listen out for it humming and feel for some air coming form the vents. The heat this summer has been relentless, warmer in the evenings than usual which doesn’t help the air trapped in the house cool down.

    No more preworkout samples, but I had one packet of AminoFocus - 125mg caffeine. I downed that and added 1 E-cin and 2 APE. When I got to the gym I just couldn’t get going. I thought about trying this jump rope met-con I programmed into my app. It’s leg day dangit! I gotta get those squats in. I did my loosening up routine and second-guessed myself the entire time. I think my CNS needs a break. Next week might just be a cardio/active rest week.


    moving on!


    Barbell Deep Squat 1RM 221.66# - 90 secs rest
    Set 1 : 115x15
    Set 2 : 135x12
    Set 3 : 155x10
    Set 4 : 175x8
    Set 5 : 175x8
    Set 6 : 155x10
    Set 7 : 135x12
    Set 8 : 115x15

    I wasn’t counting right, and after most sets I took longer than the prescribed 90 seconds to move on. Just dragging, but I gotta get through this.

    Single Leg Curl 1RM 142.79# - 60 secs rest
    Set 1 : 102x12
    Set 2 : 102x12
    Set 3 : 102x12
    Set 4 : 102x8

    I switched out the 8 pyramid sets for 4 straight sets. I wanted to get a little more hamstring work, but was trying. The last set was almost all half reps - feeling drained.
    • Session Length 00:34:26
    • Actual Workout 00:13:24
    • Wasted Time 00:03:58
    • Rest Timer 00:14:04
    • Weight Lifted 17078 lbs


    30 minutes is better than nothing. I was sweaty as hell, like a full workout happened. Gonna go hydrate now.


    Food plan was originally for a high carb day, but I think I’ll turn this into a mid day and try to reduce some fats as well. If I get hungry later tonight (another meeting), then I’ll just deal with it. Bringing a small snack with me so I don’t blow it out.


    update: more 'crunchy stuff.'
    Last edited by InfiniteRecomp; 07-19-2017 at 12:44 PM.
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    Life's been happening since last Thursday. Still logging some measures, workouts, foods; though I missed logging foods on Sat & Sun. I'll catch this thang up.

    Family's all good. We just had repairs in the house that I have to deal with, and keep the fam comfy cozy. The scale was not going in the right direction (eating what we could find and not hydrating effectively) along with being burned out - I'm taking this week to maintain my E-cin, improve my base nutrition, do some lighter lifting and incorporate some flexibility - mobility - VO2 improvement - just change it up and calm the CNS.
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    Let's start with some weigh-ins:

    20-Jul: did not record
    21-Jul: 184.4# @ 16.4%; 154.16# lean mass
    22-Jul: 181# @ 16.3%; 151.50# lean mass
    23-Jul: 182.4# @ 16.5%; 152.30# lean mass
    24-Jul: 184.4# @ 17.3%; 152.50# lean mass


    We gotta get this thing back on track. I'm certain the numbers will improve over the next few days. That's just a very wild swing. It's been unbearably hot and I need to up my intake.
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    Thursday: I had a doctor’s appointment including bloodwork, so no workout.

    Friday: This left me with Delts, Tris, Bis. The intent was to do an 8 set pyramid for each followed by a 4 set Triset to include all three groups.

    DB Arnold Press 1RM 44.33# - 60 secs rest
    Set 1 : 20x15
    Set 2 : 25x12
    Set 3 : 30x10
    Set 4 : 35x8
    Set 5 : 35x7
    Set 6 : 30x9
    Set 7 : 25x12
    Set 8 : 20x15

    Barbell Close Grip Bench Press 1RM 180# - 60 secs rest
    Set 1 : 115x15
    Set 2 : 125x12
    Set 3 : 135x10
    Set 4 : 145x6
    Set 5 : 145x4
    Set 6 : 125x10
    Set 7 : 115x11
    Set 8 : 95x12
    • Session Length 00:32:30
    • Actual Workout 00:14:00
    • Wasted Time 00:03:28
    • Rest Timer 00:12:02
    • Weight Lifted 11975 lbs


    I didn’t feel good about maintaining strength throughout the sets, as you can see. Though I recovered on Arnolds, I had to take the weight down on closegrip.

    Oops, ran out of time. I had to take my daughter to her appointment. I figured I’d run short which is why I did movements that hit multiple heads and deprioritized biceps in favor of getting more tricep sets in.

    So overloaded, its to take care of and running back and forth. This day was a mess. I ended with 2,808 Cals; 354g C; 91g F; 149g P; 19g fiber - a bit of a mess.


    Saturday and Sunday: didn’t even count food. Dealing with A/C issues and business. We spent the day out of the house to escape the heat indoors.

    Sunday evening was a little better, the portable A/C had time to chill down the one room we sectioned off. Still busy all over.

    Monday: back to work; and for the better. My gym started off cooler than the rest of the house, and is not connected to the house A/C, but the halogen lights and possibly the temperature of the surrounding walls quickly made it a steam bath.

    Modified my workout to take a load of my CNS this week. A sort of reset, and focus on improving some of my foods. Additionally, I restarted my regimen of taking in some apple cider vinegar with lime juice and honey.

    Workout was chest - same split. I took two exercises that I would not do something so heavy or taxing, more about control and feel. Then we add something from the realm of cardio.

    DB Incline Fly (parallel grip) 1RM 42# - 60 secs rest
    4 Sets: 30x12

    Cable Inner Chest Press 1RM 155.39# - 60 secs rest
    4 Sets: 111x12

    Yoga
    Duration : 00:20:00
    • Session Length 00:44:10
    • Actual Workout 00:28:00
    • Wasted Time 00:03:38
    • Rest Timer 00:08:02
    • Weight Lifted 6768 lbs


    I had some intraworkout aminos left, but I was sweating buckets before I even got to the yoga portion. I felt better though; I got some mobility work and stretching through this.


    2,326 Cals; 235g C; 68g F; 186g P; 26g fiber - overall very good numbers; reduced a little bit of fat but not too low, hit my protein goal, maintained carb control. I could have done a little better on fiber, but not terrible.



    Tuesday: 25 July

    not a great weigh in, but a weight reduction nevertheless. 182.4# @ 17.2% ; 151.03# lean mass; FFMI 23.01

    Workout was back - 50 pull-ups (going for 4 sets) and some cables - no bars on a deload for me.

    Pull Ups - 90 secs rest
    Set 1 : 15 Reps
    Set 2 : 10 Reps
    Set 3 : 12 Reps
    Set 4 : 10 Reps
    Set 5 : 4 Reps

    didn’t quite make it in 4 sets

    Cable Seated Row
    4 Sets: 120x16

    Kettlebell Turkish Get Up (Lunge stance)
    2 Sets: 15x10

    Jump Rope
    102 Reps; 02:44 - not great time, stumbling a bit much.
    • Session Length 00:30:38
    • Actual Workout 00:12:55
    • Wasted Time 00:00:06
    • Rest Timer 00:11:37
    • Weight Lifted 8235 lbs


    My foods this week are just a little less processed. I already mentioned adding 2 tbsp apple cider vinegar (Bragg’s - the good stuff) with a tbsp honey and lime juice. I also switched out the marshmallow cereal for oats as my post workout meal. Finding some meat and fruit/veggie for later in the day, just the regular stuff that someone who is trying to lose fat would do. Flexible dieting? yeah, sure. Just not as ‘free’. Flexible still means hitting your macros, but I gotta hit some micros too.

    Thus far today, I have this planned: 1,845 Cals; 174g C; 66g F; 147g P; 30g fiber; 23g MUFAs which will allow me a little flexibility with dinner as long as I keep fats under 20g, fiber at least 8 g. I’m 13g protein away from hitting minimum so I’m not too worried.
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    I'm getting more used to the E-cin. I took my second dose 20 minutes ago. I can still feel it, but not freaking out jittery or nervous in 10-15 like when I started.
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    Tough week it looked like. Life happens and we do our best. Looks like under control. Finish this out strong. You got this.
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    I just realized I misspelled "E-Cinerator" - doh! call a mod!
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