Ready to get cut
took ebol before breakfast
breakfast was 6 eggs and veggies
took ebol and fish oil and greens before lunch
lunch was 2 scoops whey, 1 scoop myofusion, 1.5 tbsp peanut butter, and 3 chocolate candies
too ebol and fish oil and greens before dinner
dinner was eggplant parm, most of a chicken breast, and 2 scoops whey
breakfast was 6 eggs and veggies
took ebol and fish oil and greens before lunch
lunch was 2 scoops whey, 1 scoop myofusion, 1.5 tbsp peanut butter, and 3 chocolate candies
too ebol and fish oil and greens before dinner
dinner was eggplant parm, most of a chicken breast, and 2 scoops whey
You've been on Ebol now a good bit Matt. This, in conjunction with your cut... I'm curious.
Observations as to how it mitigates DOMS vs. being on a bulk? I know Kre-Anabolyn does me right on both but it's a different formula and I speculate the Kre-Alkalyn retaining fluid in the muscles has a lot to do with it.
Would be curious as to your observations.
Observations as to how it mitigates DOMS vs. being on a bulk? I know Kre-Anabolyn does me right on both but it's a different formula and I speculate the Kre-Alkalyn retaining fluid in the muscles has a lot to do with it.
Would be curious as to your observations.
DOMS have been relatively the same as my other runs thus far. i havent cut calories yet, im going to try the calorie cycling you laid out. i guess next week ill start the 100/85 on/off days. im also going to be playing basketball weeknights for cardio and on my off days ill do low intensity cardio while my friend lifts. hes not going to want to go with my lifting schedule so ill just go to spot him and then walk on the elliptical while he does his thing.
missed breakfast today, took ebol and fish oil before lunch
lunch was 3 baked breaded chicken breasts and a bowl of spinach, broccoli, carrots, peppers and 2 tbsp ranch
preworkout i took pumpbol and a zizzazz packet (caffein and b vitamins)
intra i drank most of 2 scoops ONE and 18g bcaas
pwo i finished my intra with 1 scoop whey, greens, ebol and fish oil
dinner was general tsos chicken and oven roasted turkey breast
took ebol and fish oil later
took trutein and myofusion and greens before bed
missed breakfast today, took ebol and fish oil before lunch
lunch was 3 baked breaded chicken breasts and a bowl of spinach, broccoli, carrots, peppers and 2 tbsp ranch
preworkout i took pumpbol and a zizzazz packet (caffein and b vitamins)
intra i drank most of 2 scoops ONE and 18g bcaas
pwo i finished my intra with 1 scoop whey, greens, ebol and fish oil
dinner was general tsos chicken and oven roasted turkey breast
took ebol and fish oil later
took trutein and myofusion and greens before bed
i got about 8 of sleep last night, maybe a bit more. its the most sleep ive gotten in a while. i felt energized before my workout for the first time in a while as well so im a little disappointed with how things went. perhaps my lack of strength/endurance was because the past 2-3 days i havent eaten much and mentally ive been beyond stressed out with finals. tomorrow is my last one.
squats- 95x10, 145x5, 145x5, 205x5, 245x5
stiffleg deadlift- 245x4
deadlift- 225x6, 225x6, 225x6
leg sled- 450x2 then 410x4, 410x6, 410x6
ab hold- 52 seconds
i had to drop the weight on the leg sled because if was very difficult today. deadlifts were easier than last time too but my back got tired fast. im a little nervous about struggling with a 225 deadlift and the drop in the leg sled today, but im happy with the squats. the weight was hard and also felt heavier holding it up but my legs again never felt fully warmed up despite extra stretching and warmups. im almost wondering if i should take a break from the EDT blocks.
also any merit to adding heavy negatives on squats at the end of my workout, maybe around 315 or so (my current max)?
squats- 95x10, 145x5, 145x5, 205x5, 245x5
stiffleg deadlift- 245x4
deadlift- 225x6, 225x6, 225x6
leg sled- 450x2 then 410x4, 410x6, 410x6
ab hold- 52 seconds
i had to drop the weight on the leg sled because if was very difficult today. deadlifts were easier than last time too but my back got tired fast. im a little nervous about struggling with a 225 deadlift and the drop in the leg sled today, but im happy with the squats. the weight was hard and also felt heavier holding it up but my legs again never felt fully warmed up despite extra stretching and warmups. im almost wondering if i should take a break from the EDT blocks.
also any merit to adding heavy negatives on squats at the end of my workout, maybe around 315 or so (my current max)?
took ebol and fish oil before lunch
lunch was 1 scoop whey and greens, chicken vegetable stir fry, and the turkey, cheese, peppers and onions off of a sandwich
took ebol and fish oil mid afternoon
snack was 2 servings solution 5, and about 3-4 tbsp dark chocolate peanut butter and greens
took ebol and fish oil before dinner
dinner was 2 muffins, 1 scoop whey, 1 scoop myofusion and greens
taking trutein before bad
lunch was 1 scoop whey and greens, chicken vegetable stir fry, and the turkey, cheese, peppers and onions off of a sandwich
took ebol and fish oil mid afternoon
snack was 2 servings solution 5, and about 3-4 tbsp dark chocolate peanut butter and greens
took ebol and fish oil before dinner
dinner was 2 muffins, 1 scoop whey, 1 scoop myofusion and greens
taking trutein before bad
got 8 solid hours of sleep last night plus about 1 hour of rolling around trying to get more sleep. it took me a while to get out of bed still. previous 2 nights i had only gotten about 6.5-7 hours of sleep.
todays workout was much improved over the last one, though still not where i want to be. my chest still felt weak and didnt have much power or explosiveness.
bench- 110x10, 135x5, 170x6
db pullovers- 60x6
incline db bench- 50x6, 50x6, 50x6
t-bar rows- 45x10, 90x6, 90x6, 90x6
skull crushers- 65x6, 65x6, 65x6
incline db curls- 30x6, 30x6, 30x6
negative- 230 as slow as i could
t-bar rows were much harder than they used to be but my biceps felt great and i felt a good contraction during the curls. my triceps were shaking hard during the skull crushers, im probably going to switch to cable pushdowns when im home.
todays workout was much improved over the last one, though still not where i want to be. my chest still felt weak and didnt have much power or explosiveness.
bench- 110x10, 135x5, 170x6
db pullovers- 60x6
incline db bench- 50x6, 50x6, 50x6
t-bar rows- 45x10, 90x6, 90x6, 90x6
skull crushers- 65x6, 65x6, 65x6
incline db curls- 30x6, 30x6, 30x6
negative- 230 as slow as i could
t-bar rows were much harder than they used to be but my biceps felt great and i felt a good contraction during the curls. my triceps were shaking hard during the skull crushers, im probably going to switch to cable pushdowns when im home.
There we go... great to hear Matt!
Now the key as I said prior is stringing these together. I think we both understand that. SOMETHING you did/are doing though the day or night of this 8+ solid hours of sleep is the key.
Can you identify what it is? Low stress levels? Diet related? Minerals before bedtime??
Something I've been doing for the longest time is dropping 5g of GammaGH a half hour prior to bed with my Adaptogen N. Nighty night
When I get up to take a leak (every night now) I keep that GammaGH next to the sink. Another 5g goes down the hatch and another GH spike. Makes it easier to fall back asleep too.
Man I love that stuff. Now that I'm using the Warrior Diet on off days I use it prior to my sled dragging in the morning too. When you add it all up I boost GH sky high no less than 3x/day, sometimes 4 when I'm taking it prior to training!
Something further on that topic (although I'm older, so likely responding better to it than you would).
https://bodybuildingsupplements.com/prohormone.html
If interested in boosting growth hormone even further (naturally), I offer the following as a suggestion given there is new data emerging on such. Note that GH release peaks during the first 90 minutes of deep sleep, so that's your starting point and window within which everyone should take advantage. Note also that going to bed on a belly full of carbs blunts this GH release! Back on point... with respect to GABA:
There is new research pointing to beneficial effects of consuming GABA pre-training. If willing to entertain, I'd suggest 3g prior to the workout on an empty a stomach as possible. Reason: recently a study demonstrated it quadruples GH output of the training session:
https://www.ergo-log.com/gabagh.html
Ideal during Feast/Cruise and quite economical at that. NOTE: Start with a LOW dose on an EMPTY stomach. GABA can impart a flushing effect if you're not familiar with it. Start with 1g and work your way up to 3g about 30 min prior to the workout. If using a pre-workout thermogenic or coffee, ideal to take it alongside as GABA can cause drownsiness and/or relaxation.
The empty stomach part is important b/c if consumed alongside protein, the other aminos inherent therein will compete with GABA (and win), washing out its ability to cross the blood/brain barrier.
There is even research supporting a 550% increase in GH when taken prior to bed. In one study conducted by Italy's First Medical Clinic, University of Milan - a 5 gram oral dose was shown to increase Human Growth Hormone (HGH) by 550% within 90 minutes. Consider dosing prior to workouts, away from food during the day and before bedtime if you haven't eaten in a few hours. In fact, I keep a bottle of Gamma GH by my bathroom sink. If I get up at night to use the bathroom, 5g of GammaGH goes down the hatch for another GH spike. It also gives helps me fall back to sleep easier. So... multiple opportunities to boost GH if so inclined.
If interested in another GH boosting amino that's economical yet doesn't cause as much drowsiness, please consider the following:
Glycine
Do these multiple transient increases in GH lead to more muscle/less fat over time? That hasn't been studied or proven yet. However, I do feel strongly that it does and eagerly await that to be born out. One thing you can feel in short order; recovery from exercise certainly improves. There is, I feel... great benefit to the tendons, skin and other organs given the opportunity to boost GH at various times throughout the day.
Given it's pricepoint to potential benefit ratio, I hope you can see why it GAMMA GH may be worthwhile.
Now the key as I said prior is stringing these together. I think we both understand that. SOMETHING you did/are doing though the day or night of this 8+ solid hours of sleep is the key.
Can you identify what it is? Low stress levels? Diet related? Minerals before bedtime??
Something I've been doing for the longest time is dropping 5g of GammaGH a half hour prior to bed with my Adaptogen N. Nighty night
When I get up to take a leak (every night now
) I keep that GammaGH next to the sink. Another 5g goes down the hatch and another GH spike. Makes it easier to fall back asleep too.Man I love that stuff. Now that I'm using the Warrior Diet on off days I use it prior to my sled dragging in the morning too. When you add it all up I boost GH sky high no less than 3x/day, sometimes 4 when I'm taking it prior to training!
Something further on that topic (although I'm older, so likely responding better to it than you would).
https://bodybuildingsupplements.com/prohormone.html
If interested in boosting growth hormone even further (naturally), I offer the following as a suggestion given there is new data emerging on such. Note that GH release peaks during the first 90 minutes of deep sleep, so that's your starting point and window within which everyone should take advantage. Note also that going to bed on a belly full of carbs blunts this GH release! Back on point... with respect to GABA:
There is new research pointing to beneficial effects of consuming GABA pre-training. If willing to entertain, I'd suggest 3g prior to the workout on an empty a stomach as possible. Reason: recently a study demonstrated it quadruples GH output of the training session:
https://www.ergo-log.com/gabagh.html
Ideal during Feast/Cruise and quite economical at that. NOTE: Start with a LOW dose on an EMPTY stomach. GABA can impart a flushing effect if you're not familiar with it. Start with 1g and work your way up to 3g about 30 min prior to the workout. If using a pre-workout thermogenic or coffee, ideal to take it alongside as GABA can cause drownsiness and/or relaxation.
The empty stomach part is important b/c if consumed alongside protein, the other aminos inherent therein will compete with GABA (and win), washing out its ability to cross the blood/brain barrier.
There is even research supporting a 550% increase in GH when taken prior to bed. In one study conducted by Italy's First Medical Clinic, University of Milan - a 5 gram oral dose was shown to increase Human Growth Hormone (HGH) by 550% within 90 minutes. Consider dosing prior to workouts, away from food during the day and before bedtime if you haven't eaten in a few hours. In fact, I keep a bottle of Gamma GH by my bathroom sink. If I get up at night to use the bathroom, 5g of GammaGH goes down the hatch for another GH spike. It also gives helps me fall back to sleep easier. So... multiple opportunities to boost GH if so inclined.
If interested in another GH boosting amino that's economical yet doesn't cause as much drowsiness, please consider the following:
Glycine
Do these multiple transient increases in GH lead to more muscle/less fat over time? That hasn't been studied or proven yet. However, I do feel strongly that it does and eagerly await that to be born out. One thing you can feel in short order; recovery from exercise certainly improves. There is, I feel... great benefit to the tendons, skin and other organs given the opportunity to boost GH at various times throughout the day.
Given it's pricepoint to potential benefit ratio, I hope you can see why it GAMMA GH may be worthwhile.