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Sitting around 640 out of 1500 calories currently. Now I gotta figure out something to eat to take up about 800 calories before bed lol.

Did first workout just now. Really am very disappointed with my squat strength. I laid off squats after the first BP run due to my lower back not enjoying them. I hope the #'s go back up soon, as I'll feel like a complete tool benching more than I squat.

Famine w/o #1:

Squat: 185 x 6, 205x5x2, 185x5 (legs gave out on the 3rd set so I dropped the weight and did another set)
Cable Rows: 3 plates + full rack 6x6x6

Single arm rows: 80x5x5x5
Pull ups: bwx5x4x4

EZ Bar curl: 75x5
Hammer Curl (Shoulder to shoulder): 45x4
Dumbell Curls: 30x6

Overall wasn't a bad workout, but I can definitely tell the 6 weeks off squats really put a damper on the strength. Also, I'll be going off of my #'s from my last run to decide if things are PR's or not. I figured it is the most weight I've ever moved during a period of time, so it'd be a good place to compare to. As feast hits, I'll do a comparison per workout as they come.

Edit: I broke the calories a bit I think. I guessed about how much I had and it came up to 1525. This is an over-estimation (not sure how much jelly comes up to be, but spread as little as I could just for flavor) but I don't think I broke it by too much. I hit right at 30 grams of protein, so I think It'll be alright. Just for logging purposes:

1700/1500 calories
30 G protein

Nice start man. The strength will come back quickly muscle memory is a beautiful thing

Diet is right on today. About 50 calories off the desired #, but I think I'll stay there as a safety net.

1465 Calories
21 G Protein

My RHR seems to jump around a lot and is never consistent. I got woke up a lot early this morning due to my 1 year old niece running around the house. I took 3 readings over the span of the 4 extra hours I slept:

66, 64, 60.

Weight: 187.2 (-1.4)

I'm not sure how well the RHR will be an indicator here. I don't know if it's my lack of ability to measure it properly or if there's some sort of other factor playing in. Anyway, I'll go to the gym later tonight for the 2nd famine workout. Diet so far is about 250 cals, 6 G protein. Will update again after the workout.

OK man looking forward to it. Day 3 is when it hits me...

Yea, it hit me around day 3 last run too. I think I was about 100-200 calories short every day last run though as I didn't count the calories like I have this one. I also gotten a lot more sleep this run than last, which will have an impact on it. I'll try to start upping the stressors as I feel a lot more normal this run than last. I'll do a little bit of cardio tonight after the workout if I feel up to it. I remember last time it was hell trying to get weights set up/put up between sets in 1 min time frame.

Calories: 500
Protein: 6 grams

Hunger pains aren't too bad but have caught myself a few times going in to grab something to eat, out of habit, that shouldn't be eaten during famine. I'm going to start weaning myself off solid foods and more towards juice here soon.

An amazing exercise in self discipline, it teaches you how to distinguish between real vs. pshychological hunger.

Many, many benefits. Onerous name for an otherwise very healthy, cleansing/detox period.

No, it isn't pleasant. But it does get the job done and periodically necessary IMO to disrupt homeostasis...

Strength was terrible. Probably should've timed my eating a bit better, as I went into the gym on an empty stomach. I didn't hit the reps on half of the sets so I added a couple sets.

WG Bench: 185x8
Shoulder DB Press: 35x8

Incline Dumbell Press: 60x8
Shoulder DB Press: 35x4

Decline BenchPress: 135x10
Shoulder DB Press: 35x8

Decline CG Bench: 155x5

Overhead DB Extention: 70x6

Rope Pulldowns: 130x10

Bentover Cable Extentions: 10x10 (a set per arm)

5 minutes on the row machine focusing on squeezing shoulders/traps together.

30 crunches and 10 leg extentions.

The constant failing on sets really got me worn out. I think between taking the 3 week break off the gym + the diet is what's giving me such a hard time on trying to figure out how much weight to use. Anyway, diet so far:

Calories: 870
Protein: 10 grams

I'll finish out around 1420 again tonight with just juice, so little to no more protein will be consumed.

Yeah training on empty when you're not used to it = no fun. No worries, back on offense next time!

Yea, I won't be losing any sleep over it -- just a pain.

It seems I may be coming up on another issue: throat issues. Not sure what's going on or what, but last night as I was trying to fall asleep I noticed my right side (tonsil/glad) was very tender. Not sure if I'm coming up on what could be tonsillitis or strep (throat is white as well), but I think something serious may be coming on. I began gargling salt water in hopes of smacking it in the behind, but we'll see how things go I guess.

Calories: 860
Protein: Under 5 G

Lots of that going around this time of year. If sleep ever does become an issue, consider the following:

SUPPLEMENT TIP: GAMMA GH/GABA

https://bodybuildingsupplements.com/prohormone.html

You want to sleep? This stuff is the ticket. BONUS: HUGE GH release comes along with it!!

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:
480% in fact!

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/relaxation in some. 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.

And why do I recommend GammaGH? It's HPCS/HPLC tested to be 100% pure GABA. Go ahead and order up some bulk GABA from one of those other places. The last one I saw said nothing (as in NOTHING) for a testing standard. The one prior to that? "Limited Edition/Pharmaceutical Grade" was mentioned. I'm not sure how limited edition it is given it's been out there for 3 years running now. Pharmaceutical grade? There is no such thing/standard for such. These cheepies come out of China, who are all too happy to cut corners on their finished product. Melamine anyone? People (infants) died in this country b/c of that. They even did it AGAIN after it happened once. Has anyone died yet from cheap GABA? No. Key word there though is "yet". Compare for yourself. The cheap stuff feels "dirty" by comparison IMO.

End of rant

If interested in another GH boosting amino that's economical yet doesn't cause drowsiness, please consider the following:

Glycine

https://www.easycart.net/BeyondACenturyI ... s_A-L.html
300g for $9.75 is hard to beat

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 may be worthwhile.

I wasn't having that bad of a time falling asleep but gamma gh is definitely a product I'd like to try right now. It'll have to wait for another day though.

Yesterday's RHR: 60
Today's RHR: 56

Any suggestion on wth is going on there? I measure upon awakening. Doesn't make any sense to me.

Weight: 184.8 (-3.8)

Diet last night ended up changing a bit. Mom made me a vegetable soup which was very hard to turn down. So protein consumption was probably up a bit:

Calories: 1305
Protein: 8-12 grams

I cut the calories by about 150-200. May not be the best idea, but last run I was sitting around 7x bodyweight and I got traction fine in feast. I broke calories the first day and was higher protein, hopefully the gradual descending in protein consumption helps.

Edit: This is the lowest weight I've been since August. Feels kind of weird to be back down here lol.

Also, I'm not too sure how I want to do this. Rob, which phase (cut/recomp/bulk) do you feel the supplements touch best on? Had the past 3-4 months gone like I had planned, I would be well into the 200's (210 was my goal) and would start focusing on getting my BF down to 8% or so. Obviously that isn't the case but figured I'd touch bases on what you feel the supps excel progress in most.

While we're on the subject, dosing protocol for supplements?

Adaptogen N - 3 caps 30 min before bed?
KreAnabolyn - 1 cap with my 3 largest meals on off days, and 1 with my largest meal and 1 pre/post workout on on days?

I start those tomorrow, correct (first feast day)?

Also, I'd like your opinion on the BCAA protocols. Obviously there seems to be a benefit in dosing up on 20 G's of them on the first 3 days. Would it be beneficial to run 20 G's for the first 3 days then switch to the 2nd BCAA protocol? As I'd prefer to drink them on days I work out, but I don't want to neglect the first 3 days if there's a high success rate.

Now that those are cleared up, I'll be going in for my 3rd workout in about an hour. I'll have martial arts class after that will run for 1-2 hours depending. Oughtta be fun considering how drained I'll be :p. As for the diet, I finally feel like I should be where I'm at today. Very hungry and I've put down 400 cals or so (16 oz juice 1 banana).

Alrighty then, let's get to it!!

JlCh wrote:I wasn't having that bad of a time falling asleep but gamma gh is definitely a product I'd like to try right now. It'll have to wait for another day though.

Yesterday's RHR: 60
Today's RHR: 56

Any suggestion on wth is going on there? I measure upon awakening. Doesn't make any sense to me.

A. Don't stress about it. You're weight loss tells me ALL I need to know. SOME individuals do not see their RHR increase. In a few it actually decreases. I wish I could tell you why. I speculate that as the weight comes off your heart/lung/cardiovascular system is operating more efficiently. That isn't how it works in most but again, don't worry about it...

Weight: 184.8 (-3.8)

A. DING DING DING

Diet last night ended up changing a bit. Mom made me a vegetable soup which was very hard to turn down. So protein consumption was probably up a bit:

Calories: 1305
Protein: 8-12 grams

I cut the calories by about 150-200. May not be the best idea, but last run I was sitting around 7x bodyweight and I got traction fine in feast. I broke calories the first day and was higher protein, hopefully the gradual descending in protein consumption helps.

Edit: This is the lowest weight I've been since August. Feels kind of weird to be back down here lol.

Also, I'm not too sure how I want to do this. Rob, which phase (cut/recomp/bulk) do you feel the supplements touch best on? Had the past 3-4 months gone like I had planned, I would be well into the 200's (210 was my goal) and would start focusing on getting my BF down to 8% or so. Obviously that isn't the case but figured I'd touch bases on what you feel the supps excel progress in most.

A. I favor re-comps over cutting any day. Unless you have a contest/show or a deadline of some sort, there's a MUCH wider safety net while re-comping. Much wider.... Your supps will have more "puch" to them too given your goals..


While we're on the subject, dosing protocol for supplements?

Adaptogen N - 3 caps 30 min before bed?
A. Excellent
KreAnabolyn - 1 cap with my 3 largest meals on off days, and 1 with my largest meal and 1 pre/post workout on on days?

A. Off days you want 1 cap, 3x a day ideally with your highest CARB based meals, containing some protein of course.

On training days, consider one cap an hour prior with a bit of dietary fat, one immediately after the workout with the remainder of your intra-workout drink and a third an hour later at your sit down (solid food) meal again, revolving around carbohydrates and quality protein.

I start those tomorrow, correct (first feast day)?

A. Correct!

Also, I'd like your opinion on the BCAA protocols. Obviously there seems to be a benefit in dosing up on 20 G's of them on the first 3 days. Would it be beneficial to run 20 G's for the first 3 days then switch to the 2nd BCAA protocol? As I'd prefer to drink them on days I work out, but I don't want to neglect the first 3 days if there's a high success rate.

A. Yes and no. I pick one strategy and stick with it. Personally, if I'm cutting or re-comping, it's BCAA protocol #1.

If bulking, BCAA protocol #2.

Now that those are cleared up, I'll be going in for my 3rd workout in about an hour. I'll have martial arts class after that will run for 1-2 hours depending. Oughtta be fun considering how drained I'll be :p. As for the diet, I finally feel like I should be where I'm at today. Very hungry and I've put down 400 cals or so (16 oz juice 1 banana).

A. Make sure to get your recommended cals for the day. Despite the name, this is not starvation!! Should be a healthy period of de-tox and cleansing (Famine).

Take care and I hope that helped..

Yep. Although I'm still stuck between re-comp and a bulk.

Workout went well (as well as it could, I suppose). I couldn't keep up with the 30 second intervals with weights, and body squats were too light but oh well.

Squats: 135x15, 135x12, 115x12, body squat 15x2
Cable rows: 90x12x2, 45x12x3 (only counting the extra plates used)

Preacher curl: 45x12
Dumbell curl: 25x12
Barbell curl: 45x12

No clue how much weight was used for pull downs/rows -- they were done on a hydrollics machine or w/e.

It's nice for this burden to be done with. I cannot wait to eat.