Yes sir!! How low do you go on carbs? I believe your around 90 grams now do you go any lower?
Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
Yes sir!! How low do you go on carbs? I believe your around 90 grams now do you go any lower?
Day 21- wake up 6:30am. Morning weight after two low days is 221lbs. When I look back at old logs I have kept I lose about a pound after first two low days and maintain that while on two high days. So for this week I should be down 1.5lbs and if I lose anymore then that I will raise my carbs just a little and split the increase between my low and high days! Today is a high day and my carbs will be at 120 grams. Workout today is just cardio and stabilizing exercises!
Workout- 45 mins on eliptical
Stabilizing exercises-1)external rotation 3 sets of 20
2) internal rotation- 3 sets of 20 reps
3) face pulls- 3 sets of 20 reps
4) bird dog- 4 sets 10 sec hold.
5) The curlup-4 sets of 20 reps and 5 sec hold
6) side plank-4 sets of 30 secs hold each side
7) ITW- 3 sets of 10 reps
Stabilizing exercises-1)external rotation 3 sets of 20
2) internal rotation- 3 sets of 20 reps
3) face pulls- 3 sets of 20 reps
4) bird dog- 4 sets 10 sec hold.
5) The curlup-4 sets of 20 reps and 5 sec hold
6) side plank-4 sets of 30 secs hold each side
7) ITW- 3 sets of 10 reps
Today is 120 grams of carbs-
Meal 1- 3 whole eggs
4 egg whites
1/2 cup of oatmeal
Meal 2- 6oz of flank steak
1 cup of white rice
Meal 3- 2 scoops of whey protein
16 oz of water
Meal 4- 6oz chicken breast
1/2 cup
Meal 5- 6oz of flank steak
1/2 cup of white rice
Meal 6- 1 whole egg
3 egg whites
3 slices of turkey
Little mushrooms,spinach, kale
Meal 1- 3 whole eggs
4 egg whites
1/2 cup of oatmeal
Meal 2- 6oz of flank steak
1 cup of white rice
Meal 3- 2 scoops of whey protein
16 oz of water
Meal 4- 6oz chicken breast
1/2 cup
Meal 5- 6oz of flank steak
1/2 cup of white rice
Meal 6- 1 whole egg
3 egg whites
3 slices of turkey
Little mushrooms,spinach, kale
Thank you!
Day 22- wake up 6:30am 2 scoops of aminos and adding cycle assist to my routine after elevated ast and alt. Weigh in this morning was 219.8lbs after 120 grams of carbs yesterday. That's down another 1.2 lbs. today is another high day at 120 grams of carbs and will make a decision about adding more carbs back in after tomorrow mornings weigh in. For a workout it's legs today and still In deload week so very light 15-20reps and stabilizing exercises. Cardio is going to be 30 mins on eliptical. Will post complete nutrition for the day.
Awesome log so far man. Keep up the work!
Thank brother!! You are getting a hell of a lot stronger and killing bro!!
Leg workout- warm up was as usual.
1) abduction- 3 sets of 20 reps
2) adduction- 3 sets of 20 reps
3) prone leg curl-65lbsx20 reps, 80lbsx20reps,95lbsx20reps
4) stiff leg deadlift- 95lbs for 3 sets of 15reps
5) standing single leg curl-25lbs for 3 sets of 20reps
6) leg extension-50lbs for 5 sets of 30 reps
7) smith squats- 155lbs for 3 sets of 15 reps
8) db front squats- 50lbs for 3 sets of 15 reps
Stabilizing exercises- bird dog, curlups, side plank.
Foam roller for whole lower body!
Cardio-bike instead of eliptical for 30 mins!
1) abduction- 3 sets of 20 reps
2) adduction- 3 sets of 20 reps
3) prone leg curl-65lbsx20 reps, 80lbsx20reps,95lbsx20reps
4) stiff leg deadlift- 95lbs for 3 sets of 15reps
5) standing single leg curl-25lbs for 3 sets of 20reps
6) leg extension-50lbs for 5 sets of 30 reps
7) smith squats- 155lbs for 3 sets of 15 reps
8) db front squats- 50lbs for 3 sets of 15 reps
Stabilizing exercises- bird dog, curlups, side plank.
Foam roller for whole lower body!
Cardio-bike instead of eliptical for 30 mins!
Meal 1- 2 whole eggs
5 egg whites
1/2 cup of oatmeal
Meal 2- 2 scoops of whey protein
16oz of almond milk
Meal 3 - 6oz of chicken breast
1 cup of white rice
Meal 4- 2 scoops of whey protein
16 oz of water
Meal 5- 6 oz of chicken breast
1/2 cup of white rice
Meal 6- 6oz of pork loin
1/2 cup of white rice
Meal 7- 5 egg whites
3oz of turkey
Spinach and mushrooms
Today was my second high day and was at 120grams of carbs
I may up my carbs pending what weigh in the morning!
5 egg whites
1/2 cup of oatmeal
Meal 2- 2 scoops of whey protein
16oz of almond milk
Meal 3 - 6oz of chicken breast
1 cup of white rice
Meal 4- 2 scoops of whey protein
16 oz of water
Meal 5- 6 oz of chicken breast
1/2 cup of white rice
Meal 6- 6oz of pork loin
1/2 cup of white rice
Meal 7- 5 egg whites
3oz of turkey
Spinach and mushrooms
Today was my second high day and was at 120grams of carbs
I may up my carbs pending what weigh in the morning!
When you do low carb days how do you fill in the missing carb calories? Just extra protein or do you throw some fats in as well?
Day 23 wake up 5:30am weight this morning was 219.4 so down a little more from yesterday's second high day. Going to up my carbs a total of 50 grams. 25 grams to low days and 25 grams to high days. Low days will be 75grams of carbs and high days will be 145 grams of carbs. That will bring my calories up to 2259 on low days and 2539 on high days. Today is a low day so will be doing 75 grams of carbs. Will post all my meals. For workout still in a deload for the week and will just be doing cardio today and stabilizing exercises. Plan on doing eliptical for 45 mins. Friday will be a light shoulders and arms workout. Saturday and Sunday may be completely off but not 100% on that yet!
I carb cycle to lower my calories. For me carb cycling has always been an effective way of lowering my calories to be in a deficit to burn fat as well as recomp. Depending on your goal you can be a at deficit for the whole week and not get the negative sides from a low carb diet cause you have a couple high days! By giving you body a high carb day you can keep your leptin levels even, which helps you to continue to burn fat throughout the whole diet. To get back to your question I keep my protein and fats the same and manipulate my carbs to attain my goal. For every gram of carbs there is approx 4 calories. For every gram of protein there is approx 4 calories and fat there is approx 9 calories. So if I add or subtract 50 grams of carbs I am adding or taking away 200 calories. Hope that makes sense!
Looks like you are continuing to kill it bro! Making good progress with a well executed plan. Once again I have to agree with you on the benefits of calorie/carb cycling during a calorie deficit. I have employed a similar strategy in the past with great success. Controlling/manipulating leptin levels is something often over looked by most people.
Thank you! How are you brother?
Meal 1- 2 four inch protein pancakes
6 egg white omelette with spinach, mushrooms and onion
Meal 2- 2 scoops of whey protein
16 oz water
Meal 3- (3rd meal is usually my preworkout meal)
6oz of chicken breast
1/2 cup of white rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 6oz of chicken breast
1/2 cup of white rice
Will update rest of meals after eaten! Cardio was 35 mins on eliptical and 15 mins on bike.
Stabilizing exercise are like other days; bird dog, curlup,side plank,ITW.
6 egg white omelette with spinach, mushrooms and onion
Meal 2- 2 scoops of whey protein
16 oz water
Meal 3- (3rd meal is usually my preworkout meal)
6oz of chicken breast
1/2 cup of white rice
Meal 4- 2 scoops of whey
16oz of water
Meal 5- 6oz of chicken breast
1/2 cup of white rice
Will update rest of meals after eaten! Cardio was 35 mins on eliptical and 15 mins on bike.
Stabilizing exercise are like other days; bird dog, curlup,side plank,ITW.
I treat my deload weeks as an opportunity to address weaknesses and ailments I have and my lower back has been an issue for some time. I also had a pec rupture repair back in 2015 so my rotator cuff and surrounding upper back has always been a priority for me to keep stable and strong! I do something for every support muscle group to the prime mover everyday, but during a deload I do all of my stabilizing exercises. Hope I am explaining that good enough
Need some opinions guys and girls!! I had blood work done and my TT is 150 so still in the process of recovering. I was planning on doing the recomp sarms bridge during this time but thinking of switching to non surpressive sarms like GW. My question is on adding S4 to it. I have read here on isarms that when used correctly it's not surpressive and I have also read that it's mildly surpressive. What is everyone opinion on adding S4 to GW?? Thank you in advance to any opinions offered!!
Your total test is 150?
