NM Transformation Log

[NarcissisticMach]

I am in agreement with Carmel Cowboy and RedM on the transition to a bulk aka reverse diet. Personally, i start with a 200 calorie increase by adding 50 carbs the first week. Second week, add another 10 carbs and 5g Fat. 3rd week, add another 10 carbs and another 5g Fat. Also, during this transition i reduce my cardio by at least half. I too find i maintain or continue to lose weight during the transition, however i begin to fill out and tighten up. I feel i look my best 3 weeks into a reverse diet.

What are your current macros? Not macro split, but what are your actual macros?

I am impressed with your squat progress bro. You have really made some great gains my friend. This will only get better with the increase in calories/carbs. I see 2 plates ie 225 in your future.

Thanks man! I'm hoping I can continue to throw 5lbs each week when adding in more calories each week coming up. My current split is F:36g/C:115g/P:237g. About 1750 calories. I have adjusted calories throughout my cut to keep me at -500 while I lost weight. Though that is my base I probably get slightly more than that since I get really hungry some days between meals and will eat a few peanuts or small amount of peanut butter to subdue my hunger. I like the reverse diet plan you have set up and I'm thinking of following along with that though I may add some additional fat in the first week as well (I really want to eat whole eggs again lol).

 

[NarcissisticMach]

Add the fat imo. We need a minimum amount of fat per day for everyday functioning. I personally don't like seeing fats below 45g.

You're doing an awesome job man.

Thank man, I've read that before about the fat. I think I am going to go ahead and run with that. A couple whole eggs in the morning sounds amazing right about now.

 

[NarcissisticMach]

Chest/Biceps:

Really enjoying doing biceps with chest, I feel like I am able to push each muscle group harder this way.

DB press - 4 sets (10/40,8/45,6/50,5/55) - not too excited about the last set, my reps were more like half reps. Gonna go back to 50's next week and try to get 3 sets of 50 at 6 before moving up again.
EZ bar curl - 4 sets (12/40,10/50,10/50,10/50)
HS incline press WG - 4 sets (10/40,10/50,10/60,9/60)
Angled DB hammer curl - 4 sets (11/20,9/22.5,9/22.5,8/22.5)
Single arm pulley fly - 4 sets (11/10,10/10,10/10,10/10)
Reverse grip fit grip curl - 4 sets (10/30,8/40,10/30,10/30)
High pulley fly(4 sec squeeze) - 4 sets (10/10,10/10,10/10,10/10)
Machine curl drop sets - 4 sets (10/95,9/80,9/65,11/50)

I feel like I am getting to the point where I am maxing out my strength gains from compound lifts because of my caloric deficit. Really looking forward to throwing in some extra calories this week if my body fat comes back in good range.

 

[NarcissisticMach]

Well the doctors office that was going to do my scan just called to reschedule since the doctor is out sick. I don't really know when I would be able to get in again so I'm saying fuck it for now. If calipers say I'm as low as 5% I gotta be at about 10. I'm gonna start adding in some carbs and fat tomorrow. On a positive note I just picked up my s4 and triple x stack from the post office. Can anyone recommend a starting dosage for pre workout on the triple x stack? I don't want to walk into the gym with a Pinocchio nose sticking out of gym shorts haha.

 

[ironlifter36]

Well the doctors office that was going to do my scan just called to reschedule since the doctor is out sick. I don't really know when I would be able to get in again so I'm saying fuck it for now. If calipers say I'm as low as 5% I gotta be at about 10. I'm gonna start adding in some carbs and fat tomorrow. On a positive note I just picked up my s4 and triple x stack from the post office. Can anyone recommend a starting dosage for pre workout on the triple x stack? I don't want to walk into the gym with a Pinocchio nose sticking out of gym shorts haha.

I know how you feel about the Doctors appointment. My doctors secretary called last week as I was walking out the door saying he was sick and needed to reschedule. I felt like saying "Doesn't he know is he is holding up my cycle?" Oh well, this is the season for being sick and after all, Doctors constantly being exposed to sick people.

I agree once again with RedM on the fats, I never bring them below 45g as they play an important role in many different body functions. One of which is testosterone.

To begin the reverse diet, I would adjust macros to 237 Protein 150 Carbs 45 Fat - That will put you around 1950. Also, cut back on the cardio - do half as much as you are presently doing. These two combined will bring you out of the deficit, allow your body to recover a little and let your hormone levels begin to stabilize.

 

[NarcissisticMach]

I know how you feel about the Doctors appointment. My doctors secretary called last week as I was walking out the door saying he was sick and needed to reschedule. I felt like saying "Doesn't he know is he is holding up my cycle?" Oh well, this is the season for being sick and after all, Doctors constantly being exposed to sick people.

I agree once again with RedM on the fats, I never bring them below 45g as they play an important role in many different body functions. One of which is testosterone.

To begin the reverse diet, I would adjust macros to 237 Protein 150 Carbs 45 Fat - That will put you around 1950. Also, cut back on the cardio - do half as much as you are presently doing. These two combined will bring you out of the deficit, allow your body to recover a little and let your hormone levels begin to stabilize.

Yeah I can't blame him for needing a day off. My schedule is just really tight so finding time to fit in an appointment of any kind is difficult. I've been feeling kind of sluggish lately and have been wondering if it is because of the low fat diet I've been on. I figure it could be that or I'm finally starting to get a little suppression from the s4. I scheduled a blood test this Friday so hopefully it will give me some insight into what my Test levels are at.

 

[ironlifter36]

Yeah I can't blame him for needing a day off. My schedule is just really tight so finding time to fit in an appointment of any kind is difficult. I've been feeling kind of sluggish lately and have been wondering if it is because of the low fat diet I've been on. I figure it could be that or I'm finally starting to get a little suppression from the s4. I scheduled a blood test this Friday so hopefully it will give me some insight into what my Test levels are at.

Could be any of the things you mentioned, but could also be early symptoms of over training. You have been steady on your grind, hittings PR's all while being in a calorie deficit. How is your sleep? Mood? You could possibly benefit from a planned deload or some extra rest days.

 

[NarcissisticMach]

Could be any of the things you mentioned, but could also be early symptoms of over training. You have been steady on your grind, hittings PR's all while being in a calorie deficit. How is your sleep? Mood? You could possibly benefit from a planned deload or some extra rest days.

Sleep has been normal, 5-6 hours a night. Been a little more tired than usual lately. It could be over training. I'll throw in some extra rest days this week, weds,fri,sun. I should have my blood results back by Monday to see if my natural test has been suppressed at all. How do you run a deload week? Lower the weight and up the reps?

 

[ironlifter36]

Sleep has been normal, 5-6 hours a night. Been a little more tired than usual lately. It could be over training. I'll throw in some extra rest days this week, weds,fri,sun. I should have my blood results back by Monday to see if my natural test has been suppressed at all. How do you run a deload week? Lower the weight and up the reps?

There are various methods to deload. One is to take a whole week off. Others methods would include decreasing volume, decreasing intensity or a decrease in volume and intensity. I prefer the ladder, a decrease in both volume and intensity.

I do 60% of my usual weight and decrease volume by about 30%.

Example: If I normally did 4 sets of squats at 275lbs, then I may do 3 sets at 165lbs. I wouldn't get to caught up in the numbers, just decrease weight and volume a little. The whole idea is to give your body some rest. You can increase reps some on lifts you do for 6 reps, but don't go doing 12-20 reps sets, otherwise you are technically increasing the volume and defeating the purpose.

 

[NarcissisticMach]

There are various methods to deload. One is to take a whole week off. Others methods would include decreasing volume, decreasing intensity or a decrease in volume and intensity. I prefer the ladder, a decrease in both volume and intensity.

I do 60% of my usual weight and decrease volume by about 30%.

Example: If I normally did 4 sets of squats at 275lbs, then I may do 3 sets at 165lbs. I wouldn't get to caught up in the numbers, just decrease weight and volume a little. The whole idea is to give your body some rest. You can increase reps some on lifts you do for 6 reps, but don't go doing 12-20 reps sets, otherwise you are technically increasing the volume and defeating the purpose.

Sounds good. I'll see how I feel after adding in some extra rest days this week. I honestly don't want to deload if I don't have to. However if my body needs it I gotta do it. Thank you for the guidance IL, you continue to be an encyclopedia of information haha

 

[NarcissisticMach]

Back/tris today:

Deadlift - 4 sets (10/165,8/195,6/225,5/260)
Tricep rope pushdown - 4 sets (12/35,10/40,10/45,8/50)
WG lat pulldown - 4 sets (10/120,10/125,10/125,9/125)
Close grip bench - 4 sets (10/75,10/85,10/90/8/90)
DB row - 4 sets (10/50,10/55,10/55,9/60)
Dip (bodyweight) - 4 sets (12,12,11,11)
HS low row - 4 sets (10/45,10/45,9/45,8/45)
Single arm tricep pushdown - 4 sets (10/15,10/15,10/15,10/15)
Followed up by 10 minutes of cardio.

The triplexstack was great for preworkout, definitely felt like I got a good pump.

 

[ironlifter36]

Sounds good. I'll see how I feel after adding in some extra rest days this week. I honestly don't want to deload if I don't have to. However if my body needs it I gotta do it. Thank you for the guidance IL, you continue to be an encyclopedia of information haha

Lol, I am quite a few volumes short of being an encyclopedia bro. I still have a great deal to learn myself. I am still very much on my personal journey to achieving my own fitness goals and ideal physique. However, I am happy to share with you what I have learned along the way from both reading and practical experience.

 

[ironlifter36]

Back/tris today:

Deadlift - 4 sets (10/165,8/195,6/225,5/260)
Tricep rope pushdown - 4 sets (12/35,10/40,10/45,8/50)
WG lat pulldown - 4 sets (10/120,10/125,10/125,9/125)
Close grip bench - 4 sets (10/75,10/85,10/90/8/90)
DB row - 4 sets (10/50,10/55,10/55,9/60)
Dip (bodyweight) - 4 sets (12,12,11,11)
HS low row - 4 sets (10/45,10/45,9/45,8/45)
Single arm tricep pushdown - 4 sets (10/15,10/15,10/15,10/15)
Followed up by 10 minutes of cardio.

The triplexstack was great for preworkout, definitely felt like I got a good pump.

Those deadlift numbers are coming along quite well my friend. Good job bro. Are you going conventional or sumo? Another small tip I found useful regarding increasing the intensity you may want to try. Instead of staggering your exercises like this:

Back
Triceps
Back
Triceps
Ect.

Try doing all your back exercises together followed by all your tricep exercises together.

Back
Back
Back
Triceps
Triceps
Triceps

Even if you left the weight/reps/sets unchanged, you would be increasing the "volume" by shortening the time frame over which the volume is done. Instead of doing X amount of volume of triceps over say an hour, by doing them back to back you would be doing the same X volume, but in only 30min. I have found changing exercise order to be beneficial. Time between sets is another variable, by grouping exercises of the same muscle group together dramatically decreases the time between sets.

 

[NarcissisticMach]

Those deadlift numbers are coming along quite well my friend. Good job bro. Are you going conventional or sumo? Another small tip I found useful regarding increasing the intensity you may want to try. Instead of staggering your exercises like this:

Back
Triceps
Back
Triceps
Ect.

Try doing all your back exercises together followed by all your tricep exercises together.

Back
Back
Back
Triceps
Triceps
Triceps

Even if you left the weight/reps/sets unchanged, you would be increasing the "volume" by shortening the time frame over which the volume is done. Instead of doing X amount of volume of triceps over say an hour, by doing them back to back you would be doing the same X volume, but in only 30min. I have found changing exercise order to be beneficial. Time between sets is another variable, by grouping exercises of the same muscle group together dramatically decreases the time between sets.

Did this today with shoulders. I liked it a lot so I'm gonna throw it in with chest and back next week.


Sent from my iPhone using Tapatalk

 

[NarcissisticMach]

Shoulders/arms/abs today:

DB shoulder press - 4 sets (8/35,6/45,6/45,6/45)
Lateral DB raise - 4 sets (10/20,10/22.5,10/22.5,9/22.5)
Rope face pull - 4 sets (10/35,10/40,10/42.5,10/42.5)
Front plate raise - 4 sets (10/25,10/25,10/25,10/25)
DB shrug - 4 sets (16/75,14/75,12/80,11/80)
21 curls - 3 sets (21/40,21/40,21/40)
EZ bar tricep push down - 4 sets (12/40,12/50,10/55,10/55)
Machine crunch - 4 sets (20/85,20/85,16/85,12/85)

Took Wednesday as an extra rest day. Gonna do the same with Sunday. Blood tests tomorrow morning so hoping to have those results by Monday or Tuesday.



Sent from my iPhone using Tapatalk

 

[BigBusiness]

Proud of you bro for staying so focused and following through. Keep up the great work!!!

PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders

 

[Carmel cowboy]

Shoulders/arms/abs today:

DB shoulder press - 4 sets (8/35,6/45,6/45,6/45)
Lateral DB raise - 4 sets (10/20,10/22.5,10/22.5,9/22.5)
Rope face pull - 4 sets (10/35,10/40,10/42.5,10/42.5)
Front plate raise - 4 sets (10/25,10/25,10/25,10/25)
DB shrug - 4 sets (16/75,14/75,12/80,11/80)
21 curls - 3 sets (21/40,21/40,21/40)
EZ bar tricep push down - 4 sets (12/40,12/50,10/55,10/55)
Machine crunch - 4 sets (20/85,20/85,16/85,12/85)

Took Wednesday as an extra rest day. Gonna do the same with Sunday. Blood tests tomorrow morning so hoping to have those results by Monday or Tuesday.



Sent from my iPhone using Tapatalk

Great job!! You have come a long way in such a short time!! I hope you take the time to look through your log and realize the strength and knowledge you have acquired!! Keep killing it and learning!! You have the perfect mentality to be successful you always seem to have your cup empty and ready to absorb whatever it is that you can learn!! Keep that no matter how much you think you already know!!!

 

[NarcissisticMach]

Proud of you bro for staying so focused and following through. Keep up the great work!!!

PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders

Thanks BigB!

 

[NarcissisticMach]

Great job!! You have come a long way in such a short time!! I hope you take the time to look through your log and realize the strength and knowledge you have acquired!! Keep killing it and learning!! You have the perfect mentality to be successful you always seem to have your cup empty and ready to absorb whatever it is that you can learn!! Keep that no matter how much you think you already know!!!

Appreciate it man! I am doing my best to not just absorb info but to apply it as well

 

[NarcissisticMach]

very nice brother!
When you do the front plate raise, do you go above your head to incorporate the traps or do you just go parallel with your shoulders?

I just had some bloodwork done as well, I was getting IGF1, PSA, and some other things that I think take longer to process.

All the way up above my head. I get a crazy burn from it!

I just ran the standard female hormone panel again. Hoping everything comes back good