Monthly log

[pe3x]

Goal was: start agressive and slow down after 3 weeks when BF drops to 15% where challange begins.

WHAT I AM DOING:

-Doing 2 workouts per day for 3 days straight and 1 day off.
-Burning 400kcal in workouts per day cca.
-Doing HIIT twice per week as well ABS.
-Counting calories to decimals.
-In morning strenght workout with 16min hill finisher (easy going) 130BMP..Afternoon abit higer reps workout "10 reps"
-Cycling: High carb, med carb , med carb, low carb.... Repeat, also High carb day is refeed day where i eat slith surplus.
-Doing eating window 5h and 19h feasted state
-Consuming apple vinegar cider daily
-Avg. 1g of protein per 1 lbs of bodyweight


STARTING WEIGHT: 82.8kg (182,5 lbs) Height: 170cm 5' 7''


29.6.2019:-------82.8kg (182,5 lbs) BF caliper: 21,5% Waist size: 92cm (36.2 inches)


30.6.2019:-------81.1kg (178.8 lbs) Droped some water weight because of reduced OH.


8.7.2019:-------79kg (174.1 lbs) Waist size: 89cm (35 inches).; At that point i add to diet Cleanbu*erol to reduce muscle loss and enhance metabolism for 10%. (Start date 7.7.2019, going to slowly increase it in 3 weeks to max 100ug).


14.7.2019:------77.2kg (170.1 lbs) BF caliper: 20,3%; Feeling good, no shakes only sweeting like freak.


21.7.2019:------76.9kg (169.5 lbs) Waist size: 86,5cm (34 inches); Feels little bit tiered for first time... noticed i might not be able to hit higher weight in gym (am trying to add 1,25kg or 2,5kg (3 lbs) to main exercies each workout). Went 1x3 as last set instead of 5 reps. But added 2,5kg (3lbs) as result. Goal: Increase calories to slow down weight loss/muscle loss. Also weight its abit off. Probably sitting around 76kg (167.5 lbs) at that week.


28.7.2019:------74.6kg (164.4 lbs) BF caliper: 18.1%; Waist size 85.5cm (33.6 inches); End of cleanbu*erol doing 1 week OFF than starting with 4 week cycle. Keeping calories higher as mentioned last week.


SUPPLEMENTS:

-Whey
-Fish oil (omega 3)
-Creatine
-Taurin ( for Cleanbu*erol)
-Beta alinine
-Vitamin D3 as 27.7.2019 (low sun exposure)
-Cleanbu*erol


QUESTINONS:

-Am i going too aggressive into it?

-Did i lose muscle mass? How to know.. i did some calculations on Lean body mass calc. with Weight / BF and it dropped almost for 2KG!! (4.4 lbs)

-Is cleanbu*erol 3 week ON 1 week OFF and reapeat for 4 weeks ON as finisher good.

-Is my 10%-12%BF range bellow 70kg (154.3lbs)?? Am natural of TEST.

-Is possible that i lost 1,5cm (0,6 inches) biceps size? Might be due glycogen, water?

-Are lost gains faster to come back?

[pe3x]

Reserved for August:

4.8.2019:-------- Start of 4 week Cleanbu*erol cycle. Starting with 20ug


11.8.2019:-------


18.8.2019:-------


25.8.2019:-------

[pe3x]

Reserved for September where i end cutting.

1.9.2019:-------- End of Cleanbu*erol, expecting to be bellow 15% bodyfat in that week.


8.9.2019:--------


15.9.2019:--------


22.9.2019:-------- Ending cutting and going into reverse diet for 1 month. Going to reapeat cutting if not bellow 12%-10%!


Will post images / video soon!