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  • Warrior's 14-Day CKD Cutting Phase :.

    I am starting a 14-day CKD run to pull off a layer of cushioning... 7-day rotations have worked very well for fat loss and muscle sparing effects before, but I want to experience the longer depletion phases for comparison's sake. On 7-day rotations I usually average a two-pound loss in fat per week (give or take) and I start to get the low carb dementia (a good thing) right before I start a carb load, I start getting accustomed to the ketones and rebound with energy... so I want to see if I can get away with extending the depletion phase for more fat loss; hoping muscle won't be wasted. As always, a training log will be used to monitor things.

    I am starting at 248 pounds; target weight is 228 (glycogen loaded). I did the 7-day split for a few weeks, then detrained (no training) for one week, prior to beginning.

    I think a mid-phase carb meal (versus attempting glycogen supercompensation) might help to further deplete glycogen by only briefly existing ketosis - making the body temporarily transfer back to glucose for fuel to... essentially, scrape the barrel... then back to ketosis. I expect a jolt in energy the second half, and hopefully preserve lean weight. Concluding the second week, I'll do a regular 36-hour carb up (beginning the evening prior) followed by a strong power routine and high-carb (maintenance calories) the day after. Then repeat the 14-day cycle.

    The Structure
    Low Carb: around 30-50 grams of carbohydrates. Basically meats, eggs and fibrous veggies... post-workout is the only intensional carb source: half a banana with ~40 grams of glutamine.
    Preload Carb: Same as Low Carb day but slightly less calories during the day. Preload begins in the PM with ~30 grams of Carbs pre-workout, Carb/Pro mix post-workout and then a move into carb loading. The first week will use this day but carb intake will end as soon as my head hits the pillow that night; back to low carb the next day.
    Carb Load: An all-out binge of carbs/protein and (for the most part) unsaturated fats. About 5000-6000 calories per day as a goal - trying to eat every hour. Creatine Monohydrate and dextrose will also be loaded here.
    High Carb: Maintenance calories at roughly 60 percent carbs, 25 percent protein and 15 percent fat.
    Moderate Carb: A slight drop in calories with roughly 40 percent carbs, 30 percent protein and 30 percent fat. The day's carb intake ends in the afternoon.

    Here is how I am starting the 14-day mod:

    ============FIRST HALF============
    Day 1: Moderate Carb: 60 minutes of cardio; ab/calve training.
    Day 2: Low Carb: Chest and Back Giant Sets; 30 minutes of cardio
    Day 3: Low Carb: Quads and Hamstring Giant Sets; Again, about 30 minutes of cardio
    Day 4: Low Carb: 50 minutes of cardio
    Day 5: Preload Carb: Depletion Routine; 30 minutes of cardio
    Day 6: Low Carb: No Training
    Day 7: Low Carb: Delts, Triceps and Biceps Giant Sets; 30 minutes of cardio

    ===========SECOND HALF===========
    Day 8: Low Carb: Cardio-only; 60 minutes of cardio; ab/calve training.
    Day 9: Low Carb: Chest and Back Tension Training; 30 minutes of cardio
    Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs,calves); 30 minutes of cardio
    Day 11: Low Carb: 50 minutes of cardio
    Day 12: Preload Carb: Depletion Routine; 30 minutes of cardio
    Day 13: Carb Load: No Training
    Day 14: High Carb: Loaded Routine; 20 minutes of cardio

    Repeat

    The Sups
    I will take 10 grams of BCAA's pre-workout; 40 grams of Glutamine w/half banana post-workout; three grams Fish Oil with every meal; four grams of Vitamin C everyday; a multivitamin/mineral and some stimulants to keep me going. I am using HotRox and general sources of caffeine - no caffeine on carb load days. Carb loads will be augmented with a dextrose and creatine mix.

    The Training
    Depletion workouts in the first week will use German Body Composition training for Chest and Back; Quads and Hams; Shoulders and Arms. GBC is a training outline originated by the great strength coach, Charles Poliquin. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous GH thus resulting in greater body fat loss.

    The second half of this rotation, I drop with GBC training and move to Chest and Back tension trainingand Quads and Hamstrong tension training. The goal this week is to simply to keep the muscle trained.

    On the Preload Carb days, I will do a Glycogen Depletion Routine, a full body workout to try and completely deplete muscular glycogen... maximizing sensitivity in all muscle groups prior to ingesting simple carbs.

    The day after a carb load, I will do a Carb/Creatine Loaded Routine, another full body power routine prior to beginning another depletion phase.

    I will illustrate training progress - or digress - using a basic power index equation for the same core movements every workout. (LOAD*REPS)SETS=TOTAL then TOTAL/MINUTES= "X pounds/min" This method illustrates exactly how strength is being affected using load versus time variables.

    Time spent doing cardio will depend on concurrent resistance training and key opportunities to burn fat.

    The Advance GBC Program
    This program is divided into these muscle groups. I will continue to use the same movements for the duration of this cycle. Giant sets are grouped in sequence by letters and performed in order by number.

    Chest and Back
    Chest
    A1: (6) Flat Barbell Press
    Rest 10 seconds
    A2: (12) 45 Degree Incline Dumbell Press
    Rest 10 seconds
    A3: (25) 30 Degree Incline Dumbell Flye
    Rest Interval: 2 minutes
    Repeat 2 times
    Back
    B1: (6) Wide Grip Pull Ups
    Rest 10 seconds
    B2: (12) Bent Barbell Rows
    Rest 10 seconds
    B3: (25) Close Grip Front Pulldowns
    Rest Interval: 2 minutes
    Repeat 2 times

    Legs
    Quads
    A1: (6) Full Barbell Squats
    Rest 10 seconds
    A2: (12) Hammer Hack Squats
    Rest 10 seconds
    A3: (25) Hammer Quad Extensions
    Rest Interval: 2 minutes
    Repeat 2 times
    Hams
    B1: (6) Hammer Leg Curls
    Rest 10 seconds
    B2: (12) Romanian Deads
    Rest 10 seconds
    B3: (25) Back Extensions
    Rest Interval: 2 minutes
    Repeat 2 times

    Shoulders and Arms
    Delts
    A1: (6) Front Military Press
    Rest 10 seconds
    A2: (12) Standing Dumbell Laterals
    Rest 10 seconds
    A3: (25) Standing Upright Rows
    Rest Interval: 2 minutes
    Repeat 2 times
    Triceps
    B1: (6) Flat Close Grip Presses
    Rest 10 seconds
    B2: (12) Incline Tricep Extensions
    Rest 10 seconds
    B3: (25) Standing Rope Extensions
    Rest Interval: 2 minutes
    Repeat 2 times
    Biceps
    C1: (6) Incline Dumbell Curls
    Rest 10 seconds
    C2: (12) Standing Barbell Curls
    Rest 10 seconds
    C3: (25) Standing Reverse Grip Cambered Curls
    Rest Interval: 2 minutes
    Repeat 2 times

    Tension Training
    This program is divided into two workouts. I will continue to use the same movements for the duration of this cycle.

    Chest and Back
    (2X10) Barbell Bench Press
    (2X12) Wide Grip Pull Ups
    (2X12) Hammer Incline Press
    (2X12) Hammer Close-Grip Rows
    (2X15) Machine High-Pulley Crossovers
    (2X15) Incline Dumbbell Shrugs
    Rest Interval: Variable

    Quads and Hams
    (1X10,1X20) Leg Press
    (2X15) Hammer Leg Extension
    (2X15) Machine Standing Iso-Lateral Leg Curls
    (T sec) Static Hammer Calve Raise
    (T sec) Static Straight-Leg Raises
    Rest Interval: Variable

    The Glycogen Depletion Routine
    This routine is using SETSXREPS and will always use the same movements and target reps in the same order to completely exhaust the whole body prior to a refeed.

    (2X15) Full Barbell Squats
    (2X10) Hammer Leg Curls
    (2X15) Hammer Quad Extensions
    (2X20) Seated Calve Raise
    (2X12) Barbell Bench Press
    (2X12) Bent Barbell Rows
    (2X12) Military Front Press
    (2X15) Close Grip Pulldowns
    (2X10) Incline Tricpes Extensions
    (2X10) Standing Barbell Curls
    (2X20) Back Extensions
    (2X20) Rope Crunches


    The Carb/Creatine Loaded Routine
    This routine is illustrated like the previous (SETSXREPS) and will always use the same movements with the targeted reps. The power index may vary quite a bit due to more relaxed rest intervals. The main goal of this routine is to move heavier weight - AKA, power training.

    (5X6) Full Barbell Squats
    (5X3) Rack Dead Lifts
    (5X5) Barbell Bench Press


    Cardio
    Cardio will generally be performed on a Lifecycle; progress (or digress) monitored by calories burned per total time completed. Outdoor sprints may be worked in occasionally.

    Last edited by Warrior; August 1st, 2007, 11:38 AM.
    Ramblings and gear: WarriorFX.com : 500-word winners in 2008

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  • #2
    First rotation :.

    First rotation results:

    ================================================
    ----------------------FIRST HALF---------------------
    ================================================

    Day 1: Jul 22
    Moderate Carb

    AM Lifecycle: 60min/1289cal 248.0 (loaded)

    Incline Crunches: BW/60reps
    Hanging Straight-leg Lifts: BW/30

    Day 2: Jul 23
    Low Carb

    AM Lifecycle: 30min/605cal 242.0

    Chest Giant Sets: 511.3 pounds/min
    Back Giant Sets: 1613.3 pounds/min

    Day 3: Jul 24
    Low Carb

    AM Lifecycle: 30min/618cal

    Quads Giant Sets: 4990 pounds/min
    Hamstring Giant Sets: 2601.3 pounds/min

    Day 4: Jul 25
    Low Carb

    AM Lifecycle: 50min/1015cal 236.2

    Day 5: Jul 26
    Preload Carb

    AM Lifecycle: 50min/1004cal 235.5 (depleted)
    PM Lifecycle: 20min/406cal

    Depletion Routine: 1337.4 pounds/min

    Day 6: Jul 27
    Low Carb

    No Training

    Day 7: Jul 28
    Low Carb

    AM Lifecyle: 30min/633cal 239.8

    Delts Giant Sets: 1131.3 pounds/min
    Triceps Giant Sets: 1268.0 pounds/min
    Biceps Giant Sets: 896.0 pounds/min

    ================================================
    ---------------------SECOND HALF--------------------
    ================================================

    Day 8: Jul 29
    Low Carb

    AM Lifecycle: 60min/1221cal 236.2

    Incline Crunches: BW/70
    Hanging Straight-leg Lifts: BW/30
    Seated Calve Raise: 200/18 200/15

    Day 9: Jul 30
    Low Carb

    AM Lifecycle: 30min/633cal 235.1

    Chest and Back Tension Training:
    Barbell Bench Press: 365/8 365/6
    Wide Grip Pull Ups BW/12 BW/10
    Hammer Incline Press 270/12 270/10
    Hammer Close-Grip Rows 270/15 270/15
    Machine High-Pulley Crossovers 30/15 30/15
    Incline Dumbbell Shrugs 105/15 105/12


    Day 10: Jul 31
    Low Carb

    AM Lifecycle: 30min/617cal 233.6

    Quads and Hamstring Tension Training:
    Leg Press: 760/10 760/20
    Hammer Leg Extension: 230/15 230/15
    Machine Standing Iso-Lateral Leg Curls: 50/15 50/15

    Static Hammer Calve Raise: 200/50sec
    Static Straight-Leg Raises: BW/32sec

    Day 11: Aug 1
    Low Carb

    AM Lifecycle: 50min/1016cal 231.5

    Day 12: Aug 2
    Preload Carb

    AM Sprints: 60min 229.5 (depleted)
    PM Lifecyle: 20min/420cal

    Depletion Routine: 1310.8 pounds/min

    Day 13: Aug 3
    Carb Load

    No Training

    Day 14: Aug 4
    High Carb

    AM Lifecycle: 20min/421 cal 240.1 (loaded)

    Loaded Routine: 471.8 pounds/min

    Discussion
    I am very pleased by the results after this initial 14-day rotation. I was looking a lot leaner before the last carb load - lean and a little flat...

    Total net weight loss was nearly 8 pounds (from glycogen-loaded 248 to 240.1). This is twice as fast as results from 7-day rotations; which average a 2-pound loss per week.

    I tested positive for ketosis on Day 2 - could have been in Ketosis earlier but I had just got the sticks. Urinary PH was low, at 5 - another indicator of ketones. I pissed Ketosis on Day 7; Day 6, I was negative. So one day was needed to get into Ketosis after an evening carb up - probably pushed along by the morning training. I will monitor urinary ketones to see how long it takes to re-enter ketosis after the full carb load. Day 10 had a definite positive for Ketones - dark purple - but I also tested positive for some blood. This could be form muscle damage, I'll keep an eye on it.

    My original guess work was correct: the first half is more uncomfortable than the second half. By the second week, I could think clearer... studies suggest no performance drop while low carb, my application suggest no performance drop after an initial adjustment period - especially as it relates to cardio performance.

    With a 7-day split, I was supercompensating glycogen right before ketosis started to become doable. My initial impression is this will be a pretty profitable period in terms of fat loss - strength levels seem to be holding up so far. I did get that stimulated low carb feeling... which is better than the brain-dead feeling I usually get after only 2-3 days low carb...

    Subsequent weeks will compare training numbers to see if strength/muscle can be preserved at this rate. I will also post updated photos to compare the visual differences after two cycles, or one four weeks... I'm sure it will be significant and I am forecasting a carb loaded 232ish by the end of the next rotation.
    Ramblings and gear: WarriorFX.com : 500-word winners in 2008

    Muscular Development Forum Rules :.

    Comment


    • #3
      I'd be glad just to look like the before pics.



      *subscribed*
      "Life is about choices: tap, nap, or SNAP!" ~ Future UFC Lightweight Champion Marcus Hicks

      Comment


      • #4
        didn't even know you lifted

        Comment


        • #5
          Originally posted by 1400total View Post
          didn't even know you lifted
          Who? Me or Warrior?
          "Life is about choices: tap, nap, or SNAP!" ~ Future UFC Lightweight Champion Marcus Hicks

          Comment


          • #6
            Second rotation :.

            Second rotation results:

            ================================================
            ----------------------FIRST HALF---------------------
            ================================================

            Day 1: Aug 5
            Moderate Carb

            AM Lifecycle: 60min/1306cal 242.0 (loaded)

            Incline Crunches: BW/75reps
            Hanging Straight-leg Lifts: BW/35

            Day 2: Aug 6
            Low Carb

            AM Lifecycle: 30min/631cal 239.5

            Chest Giant Sets: 816.7 pounds/min +305.4
            Back Giant Sets: 1704.9 pounds/min +91.6

            Day 3: Aug 7
            Low Carb

            AM Lifecycle: 30min/628cal 237.5

            Quads Giant Sets: 4237.1 pounds/min -752.9
            Hamstring Giant Sets: 2251.7 pounds/min -349.6

            Day 4: Aug 8
            Low Carb

            AM Lifecycle: 50min/1016cal 234.5

            Day 5: Aug 9
            Preload Carb

            AM Lifecycle: 50min/1015cal 231 (depleted)
            PM Lifecycle: 20min/405cal 232.4

            Depletion Routine: 1243.4 pounds/min -94

            Day 6: Aug 10
            Low Carb

            No Training

            Day 7: Aug 11
            Low Carb

            AM Lifecyle: 30min/633cal 234.3

            Delts Giant Sets: 1040 pounds/min -91.3
            Triceps Giant Sets: 1320 pounds/min +52
            Biceps Giant Sets: 922 pounds/min +26

            ================================================
            ---------------------SECOND HALF--------------------
            ================================================

            Day 8: Aug 12
            Low Carb

            AM Lifecycle: 60min/1209cal 232.8

            Incline Crunches: BW/75
            Hanging Straight-leg Lifts: BW/35
            Seated Calve Raise: 220/15 200/15

            Day 9: Aug 13
            Low Carb

            AM Lifecycle: 30min/626cal 232.9

            Chest and Back Tension Training:
            Barbell Bench Press: 365/8 365/6
            Wide Grip Pull Ups BW/14 BW/12

            Hammer Incline Press 290/12 290/10
            Hammer Close-Grip Rows 290/15 270/15
            Machine High-Pulley Crossovers 30/18 30/18
            Incline Dumbbell Shrugs 105/16 105/16


            Day 10: Aug 14
            Low Carb

            AM Lifecycle: 30min/636cal 231.5

            Quads and Hamstring Tension Training:
            Leg Press: 850/8 850/10
            Hammer Leg Extension: 250/15 250/15
            Machine Standing Iso-Lateral Leg Curls: 55/15 55/15

            Static Hammer Calve Raise: 220/50sec
            Static Straight-Leg Raises: BW/37sec

            Day 11: Aug 15
            Low Carb

            AM Lifecycle: 50min/1026cal 230.1

            Day 12: Aug 16
            Preload Carb

            AM Lifecycle: 40min/816cal 227.8 (depleted)
            PM Lifecyle: 20min/412cal 229.5

            Depletion Routine: 1324.2 pounds/min +13.4

            Day 13: Aug 17
            Carb Load

            No Training

            Day 14: Aug 18
            High Carb

            AM Lifecycle: 20min/421 cal 240.1 (loaded)

            Loaded Routine: 495.5 pounds/min +23.7

            Discussion
            I was surprised to begin this next rotation at 242 but I was expecting some water retention. I noticed it with my wedding band becoming unusually tight. I believe it was aggravated from a salty meal the night before. The sudden carb load would elevate cellular hydration; however, I usually peak in bodyweight the day after the carb load the day of the power training. For example, I am entering this third rotation at 239.5 and the day after the carb load (power training day) I was 240.1. Jumping up to 242 was odd.

            Getting in ketosis took awhile after the carb load. It only took one day after the carb meal last rotation. In fact, according to the Ketostix, I was very faint the entire first week. The second week showed a steady indicator of ketosis only the last 2 days of the depletion week; I expected it to become indicate strong ketones much earlier. It's likely my ketostix may have gone bad as well, since my diet changed very little and I was pissing dark positive last rotation. If they don't show anything this week, I am going to get new ones.

            The bodyweight changes were very minor; especially in the second half. I am noticing more vascularity so I expected something more in bodyweight changes. I suppose some training inflammation could have occurred since I came off one week of detraining before starting this. I have also noted constipation - a likely result of a low carb/fiber diet. I am going to start taking a colon cleanser during the next rotation to keep regular.

            I am going to really push to keep increasing cardio endurance as well as get those strength numbers out of the red. I am also going to be more restrictive with how many nuts I eat during the depletion phase - I thought I could grab an extra handful since the depletion phase was longer but I need to make a diet adjustment as well, so less nuts.

            Hopefully, things are set up for something more dramatic and consistent for this third run-through... this was kinda crazy... I simply didn't feel as good as I did with the first one. Going into the third, I am feeling a bit more pent up and ready for this shit.

            Anyway, the photos were taken today - Day 1 of the third rotation at 239.5 pounds; down about 8 pounds this month).

            (I suck with posing )
            Ramblings and gear: WarriorFX.com : 500-word winners in 2008

            Muscular Development Forum Rules :.

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            • #7
              Third rotation results :.

              Third rotation results:

              ================================================
              ----------------------FIRST HALF---------------------
              ================================================

              Day 1: Aug 19
              Moderate Carb

              AM Lifecycle: 60min/1317cal 239.5 (loaded)

              Incline Crunches: BW/80 reps
              Hanging Straight-leg Lifts: BW/40 reps

              Day 2: Aug 20
              Low Carb

              AM Lifecycle: 30min/642cal 237.1

              Chest Giant Sets: 675.7 pounds/min -141
              Back Giant Sets: 1616.9 pounds/min -88

              Day 3: Aug 21
              Low Carb

              AM Lifecycle: 30min/653cal 236

              Quads Giant Sets: 5110 pounds/min +872.9
              Hamstring Giant Sets: 2840.5 pounds/min +588.8

              Day 4: Aug 22
              Low Carb

              AM Lifecycle: 50min/1033cal 231

              Day 5: Aug 23
              Preload Carb

              AM Lifecycle: 50min/1021cal 227.4 (depleted)
              PM Lifecycle: 20min/432cal 228.4

              Depletion Routine: 1446.7 pounds/min +203.3

              Day 6: Aug 24
              Low Carb

              No Training

              Day 7: Aug 25
              Low Carb

              AM Lifecyle: 30min/653cal ---.-

              Delts Giant Sets: 1100 pounds/min +60
              Triceps Giant Sets: 1313 pounds/min -7
              Biceps Giant Sets: 1122.5 pounds/min +200.5

              ================================================
              ---------------------SECOND HALF--------------------
              ================================================

              Day 8: Aug 26
              Low Carb

              AM Lifecycle: 60min/1239cal 230.8

              Incline Crunches: BW/80
              Hanging Straight-leg Lifts: BW/40
              Seated Calve Raise: 220/18 220/18

              Day 9: Aug 27
              Low Carb

              AM Lifecycle: 30min/643cal 229.8

              Chest and Back Tension Training:
              Barbell Bench Press: 365/8 365/6
              Wide Grip Pull Ups BW/15 BW/14

              Hammer Incline Press 290/14 290/12
              Hammer Close-Grip Rows 320/15 320/14
              Machine High-Pulley Crossovers 35/18 35/18
              Incline Dumbbell Shrugs 110/16 110/16


              Day 10: Aug 28
              Low Carb

              AM Lifecycle: 30min/651cal 228.5

              Quads and Hamstring Tension Training:
              Leg Press: 900/10 900/14
              Hammer Leg Extension: 270/16 270/16
              Machine Standing Iso-Lateral Leg Curls: 60/16 60/16

              Static Hammer Calve Raise: 220/55sec
              Static Straight-Leg Raises: BW/39sec

              Day 11: Aug 29
              Low Carb

              AM Lifecycle: 50min/1053cal 226.5

              Day 12: Aug 30
              Preload Carb

              AM Lifecycle: 40min/842cal 225.4 (depleted)
              PM Lifecyle: 20min/432cal 226

              Depletion Routine: 1423.1 pounds/min +98.9

              Day 13: Aug 31
              Carb Load

              No Training

              Day 14: Sep 1
              High Carb

              AM Lifecycle: 20min/435 cal 238 (loaded)

              Loaded Routine: 551.4 pounds/min +56.4

              Discussion
              I started the phase accidentally taking more time to complete a routine than usual... but I hit the gas and ended up with a lot of improvements... even cardio numbers are up across the board. I ain't done yet; I am going to keep pushing - I want this next rotation to outshine this one. I increased some loads during the depletion giant sets this rotation - so next time, I need to have my reps up and keep my times tighter.

              This rotation has really pulled some new cuts out - I have been getting a lot of comments lately. The first rotation, I depleted to 229.5. The second rotation, I hit 227.8... this time I got down to a depleted 225.4. My loaded routines on Day 14 have continued to increase throughout - this is a prime indicator of any muscle/wasting or gains - in this case, gains. So the weight loss can be easily attributed to decreases in fat with increases in muscle. I plan to hit a tight and depleted 222-223 this next time. I know after this fourth rotation, a new photo line up will show some nice changes.

              Nutritionally, I have been keeping up with the original plan except for my PWO glutamine. I ordered more through the mail, but it got delayed, so I had to replace the second half's glutamine with an equal portion of whey. As it turns out, it didn't set me back at all. When I do get the glutamine, I'll probably keep using the whey in conjunction with it. On another note, I wasn't very religious with the colon cleanser capsules I added to this cycle but I did manage to take enough to ward off the constipation issues from the previous rotation.

              I originally thought this 14-day mod might be too much, but it's been very productive. Issues associated with over reaching/training are resolved through the program's variety and varying workout intensity with duration - intense training (giant set depletion training) are brief; whereas the lower-intensity tension workouts are a little longer. The program design is good... the lack of carbs gets easier to deal with after the first few days... and a rebound in energy can be seen in the second week.
              Ramblings and gear: WarriorFX.com : 500-word winners in 2008

              Muscular Development Forum Rules :.

              Comment


              • #8
                Fourth rotation results:

                ================================================
                ----------------------FIRST HALF---------------------
                ================================================

                Day 1: Sep 2
                Moderate Carb
                AM Lifecycle: 60min/1405cal 236 (loaded)

                Incline Crunches: BW/90 reps
                Hanging Straight-leg Lifts: BW/45 reps

                Day 2: Sep 3
                Low Carb
                AM Lifecycle: 30min/666cal 236

                Chest Giant Sets: 675.7 pounds/min -/+ 0
                Back Giant Sets: 1861.6 pounds/min +244.7

                Day 3: Sep 4
                Low Carb
                AM Lifecycle: 30min/667cal 232

                Quads Giant Sets: 4655.7 pounds/min -454.3
                Hamstring Giant Sets: 2789.8 pounds/min +50.7

                Day 4: Sep 5
                Low Carb
                AM Lifecycle: 50min/1053cal 227

                Day 5: Sep 6
                Preload Carb
                AM Lifecycle: 50min/1055cal 223.5 (depleted)
                PM Lifecycle: 20min/445cal 223.2

                Depletion Routine: 1422.4 pounds/min -24.3

                Day 6: Sep 7
                Low Carb
                No Training

                Day 7: Sep 8
                Low Carb
                AM Lifecyle: 30min/665cal 227.1

                Delts Giant Sets: 1132 pounds/min +32
                Triceps Giant Sets: 1257.5 pounds/min -55.5
                Biceps Giant Sets: 1014 pounds/min -108.5

                ================================================
                ---------------------SECOND HALF--------------------
                ================================================

                Day 8: Sep 9
                Low Carb
                AM Lifecycle: 60min/1263cal 225.8

                Incline Crunches: BW/90
                Hanging Straight-leg Lifts: BW/50
                Seated Calve Raise: 250/18 250/18

                Day 9: Sep 10
                Low Carb
                AM Lifecycle: 30min/667cal 225

                Chest and Back Tension Training:
                Barbell Bench Press: 365/8 365/7
                Wide Grip Pull Ups BW/16 BW/15
                Hammer Incline Press 300/15 300/12
                Hammer Close-Grip Rows 340/15 340/15
                Machine High-Pulley Crossovers 40/18 40/18
                Incline Dumbbell Shrugs 120/15 120/15

                Day 10: Sep 11
                Low Carb
                AM Lifecycle: 30min/664cal 224.5

                Quads and Hamstring Tension Training:
                Leg Press: 900/10 900/14
                Hammer Leg Extension: 290/16 290/16
                Machine Standing Iso-Lateral Leg Curls: 65/15 65/15
                Static Hammer Calve Raise: 250/55sec
                Static Straight-Leg Raises: BW/45sec

                Day 11: Sep 12
                Low Carb
                AM Lifecycle: 50min/1071cal 221.2
                AM One-mile Walk: 14:18min

                Day 12: Sep 13
                Preload Carb
                AM Lifecycle: 40min/860cal 220 (depleted)
                AM One-mile Walk: 14:05min
                PM Lifecyle: 20min/454cal 220.5

                Depletion Routine: 1357.8 pounds/min -65.3

                Day 13: Sep 14
                Carb Load
                No Training

                Day 14: Sep 15
                High Carb
                AM Lifecycle: 20min/453 cal 235 (loaded)

                Loaded Routine: 551.4 pounds/min -/+ 0

                Discussion
                I have had a lot of commenting regarding my weight loss this rotation; especially after depleting down to 220. I have been fitting into some really old clothes - especially pants. I figured I might carb load up to 230, however I hit 235. I had some soup and salty snacks, so I expect this weight to plumit quickly as I enter my fifth rotation. But regardless of how much is excess water, how much is glycogen and how much fat was lost - I believe I am gaining some muscle with this routine. I netted 3 pounds lost this 2-week rotation (from loaded to loaded), but I believe I shaved more fat mass than that - with some additional lean mass. This is the opinion of my wife as well.

                Anyway, performance-wise, I took a few hits here and there but cardio improved at every instance... so endurance is up. The power workout on Day 14 produced the same index as the week before - I finished the same loads in the same amount of time (54 minutes).

                Nutritionally, I had a few changes. I had to stop taking the Colon Cleanser 'cause I felt I was starting to get a stomach flu - but I never ended up getting sick. Good thing, I guess the extra vitamin C is helping. My delayed order of Glutamine carried on through the first week, so I continued to use whey to substitute... then I got the shipment but kept with a whey/glutamine mix into the second half. So my current PWO after depletion workouts is ~20 grams whey with ~20 grams glutamine mixed with half a banana.

                I am still quite happy with this routine - especially the variety in training.


                Last edited by Warrior; September 16th, 2007, 03:46 PM. Reason: Posted photo...
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                • #9
                  Wow, awesome results. How far are you going with it? Competing?

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                  • #10
                    Originally posted by GirlyMuscle View Post
                    Wow, awesome results. How far are you going with it? Competing?
                    Thanks. I don't plan to compete really... I just do this because I like to torture myself... I enjoy this shit Seriously... playing with variables that directly affect your appearance - shifting this to get that... I mean, it's more fun than working on a car

                    Honestly, I didn't think I would be finishing up 8 weeks (4 rotations). I usually diet with a 7-day CKD and I was afraid I might lose some size/strength due to the extended depletion phase and cut 'er short... but that hasn't happend at all. So, for now, I plan to keep going until I can hit a loaded weight of around 228.

                    BTW, I made a mistake. The photo I posted today was from my depleted state... the evening of Day 12, at roughly 221 pounds. I have since carb loaded back up... tomorrow, I will shed some of the water and will take the new photos at the same time (same conditions) I have been taking the others; on Day 1... I'll probably be around 230-232ish.

                    Attached is me depleted and flat... I will upload the new loaded line up tomorrow...
                    Attached Files
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                    • #11
                      Okay, I just updated the photo in my last log post... and here is a little back peddling...

                      Beginning each 14-day rotation...

                      Rotation 1: Jul 22
                      248.0 (loaded)

                      Rotation 2: Aug 5 242.0 (loaded) -6

                      Rotation 3: Aug 19 239.5 (loaded) -2.5

                      Rotation 4: Sep 2 236 (loaded) -3.5

                      Rotation 5: Sep 16 233.8 (loaded) -2.2

                      An average weight loss of 1.8 pounds per week. No appreciable loss in strength with several increases - however, quad strength has dropped since the beginning so I will work harder on them but this is a likely event from all the cardio... hamstrings are doing good. Aerobic output has increased, as has core strength (probably partially due to less upper and lower body fat mass)...

                      I am going to try and make time to add a little more cardio in for this fifth rotation... some power walking with the cycling.

                      My PWO shake moving into this fifth week is 3 parts whey, 3 parts glutamine and 1 part Creatine... I'll take ~50 grams of this mix post workout with half a banana...
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                      • #12
                        [quote=Warrior;290670]Thanks. I don't plan to compete really... I just do this because I like to torture myself... I enjoy this shit Seriously... playing with variables that directly affect your appearance - shifting this to get that... I mean, it's more fun than working on a car

                        [quote]

                        Excellent! My favourite sick gameI like to play with myself .

                        I 've been watching this and wondered where you'd "end up" .
                        Very Nice work.

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                        • #13
                          Originally posted by Blooming lotus View Post
                          Excellent! My favourite sick game I like to play with myself .

                          I 've been watching this and wondered where you'd "end up" .
                          Very Nice work.
                          I haven't ended anything yet... I am good for at least one more rotation - probably two more - I want to push this until I carb load up to >228 pounds... as long as strength is maintained, I will keep going. I will switch to bulking afterward and prefer to line that up in time for the holiday's (especially for Turkey day!).
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                          • #14
                            It's nice to hear you say that.

                            If I still get access priviliges I'll come back and have a peek at your progress . not uniteresting.

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                            • #15
                              Yo W.
                              So
                              Low Carb would be : Meats, eggs and veggies
                              PreLoad would be: Meats eggs and more veggies
                              Carb Load : Chicken, rice , pasta ??? Creatine ?
                              High Carb: ????????
                              Moderate Carb:?????????? Creatine ?

                              Need help dude jejeje im following this,just need examples. Thanks man.
                              Last edited by JohnnyStyles; September 28th, 2007, 01:49 PM.

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