crawfBigG's EpiTren Log

[lastson]

Nice PR.. kicking ass

[crawfBigG]

Nice PR.. kicking ass

Thanks Last!

Weigh-in: 210.2. The weight continues to hang on? Last night did 35 min. HIIT Cardio, left soaked and ass kicked, lol. I am way out of cardio shape. Trying to get cut again makes me realize how much I haven't missed cardio. I also have realized I became a fatass during the time I wasn't doing any. My metab is on the low end for sure. I'll just keep my nose to the grindstone... I'll make progress... just gotta stay with it.

[RichDC2]

Thanks and thanks for the tips. I have been on the Sea Salt, almost every meal, only about one cup of greens, I should up that some, doing the fiber, no NO or creatine, so maybe I can get some of that, doing the cheat meal once a week, fats are almonds, walnuts, natural PB, organic extra virgin olive oil, some organic coconut oil, omega egg yolks, my fatty protein meal and Omega 3 supps, water is at 1.5 gallons on average.

Sounds great maybe like you said just more cardio.

[cook]

great log crawfbigG,If you get a chance could you write out one days meals.I know you`re doing keto but is it just meat and more meat or do you add other things.Thanks

[crawfBigG]

great log crawfbigG,If you get a chance could you write out one days meals.I know you`re doing keto but is it just meat and more meat or do you add other things.Thanks

Thank you, and no problem, here is what I have been eating everyday except on my cheat meal day (Saturday) where I replace the fatty protein meal with a cheat meal, whatever I want. If you start you go through the first two weeks with no cheat meal, after that start having one once a week on the same day.

Meal 1: 4 or 5 whole Omega 3 eggs, 4 additional egg whites, I salt the shit out of them with Sea Salt, also Pepper and Turmeric, I basically season everything up this way on the whole food meals, you tend to drop a lot of water on keto so it's good to salt things up some ( I started with 5 whole omega 3s but since I haven't really lost any weight, I dropped one out on my egg meals )

Meal 2: 50g Whey Isolate Shake, 1/3 cup of Almonds or Walnuts or 2 tbsp. of Natural PB

Meal 3: 7 oz. Chicken Breast or 99% FF Ground Turkey, 1/3 cup of Almonds or Walnuts or 2 tbsp. of Natural PB

Meal 4: 50g Whey Isolate Shake, 1/3 cup of Almonds or Walnuts or 2 tbsp. of Natural PB

Meal 5: 4 or 5 whole Omega 3 eggs, 4 additional egg whites

Meal 6 (fatty protein meal): 7 oz. Lean Beef or Grass Fed Beef if I find it on sale, 1 cup of veggies (usually broccoli or broccoli slaw) and put 1 tbsp. of Olive Oil on the veggies.

I cook the eggs in Coconut Oil sometimes and Kerrygold Pure Irish Butter sometimes. I heat the veggies up in Coconut Oil also. I have dropped my almonds/walnuts down to 1/4 cup instead of 1/3 also, trying to take the calories down some.

[crawfBigG]

Weigh-in: 210.2. Really good workout last night. The EpiTren is def kicking in now, my strength has been steady and climbing some even though I am not necessarily eating or gearing my training that way.

Hanging Leg Raises - did a set of these while waiting for the squat rack
1 set of 12

Squats
2 warm up sets
185 x 10
225 x 8
275 x 5
315 x 3
345 x 3
365 x 3 - I haven't been up this heavy since I don't know when, can't remember, have been up to 350 a few times, that's it. Squatting prob has been the biggest challenge since getting back into working out a couple years ago. My nerve damaged right side, low back, glute and quad, have made it a challenge for sure.
225 x 20 - this kicked my ass, great set, great pump

One Legged Lying Leg Curls
5 sets, pyramid up in weight, triple drop on last set

One Legged Leg Extensions
1 set of 12 while waiting on Seated Leg Curl

One Legged Seated Leg Curls
4 sets, pyramid up in weight

One Legged DB SLDLs ss with Power Crunch Abs
4 sets, pyramid up in weight on the Power Crunch

20 min LISS treadmill

Ass kicked, limped out and went home to ice pack and prone on the floor, felt great though really. I ice whatever hurts when i get home after each workout. Don't know how well I'm doing on fat loss but workouts have been going really well since starting the EpiTren!

[crawfBigG]

One last post b4 the big move. No training tonight, although I have packed, packed, and packed some more. Hauling boxes up and down stairs most of the evening since getting off work. No internet until sometime tomorrow after this, or at least I hope that is how it works out. As long as the TWC guy delivers. We'll see what tomorrow brings, all the big stuff going over in the morning. Last night here in this house. Feels strange now that I am about to go.

[crawfBigG]

I'm back. Two days off the grid. No Epitren and no training other than moving which frankly is quite a workout of it's own. Yesterday was not a ton of duty but some celebration and relaxation while putting on the finishing touches. Friday busted my balls the entire day, didn't cheat on my diet.. food wise... but for the most part didn't eat anything, just work, work, work. But when I was all done, I pulled out the bottle of Absolut I found along the way and had myself 4 screwdrivers to end the night. Yesterday I had a cheat meal/dessert. I had a whopping 2 meals total yesterday. Crazy. Well it's back to business as usual today. I weighed in this morning at 210.4. Had to get a post in to start my day off right. Slept well and hope to get a good session at the gym today. Be back later.

[RichDC2]

oooo how I miss absolute the citron was my favorite, I would have a 375ml for my pre game activities!!

[ebfitness]

oooo how I miss absolute the citron was my favorite, I would have a 375ml for my pre game activities!!

[crawfBigG]

oooo how I miss absolute the citron was my favorite, I would have a 375ml for my pre game activities!!

I have to admit they were pretty good. I have a night or two or three a year where I have a few drinks. I was kinda buzzed up just from what I had, I'm a lightweight nowadays which is fine with me. I don't want to be a regular drinker anymore. It surely is not going to help progress any. Every now and then though it's ok to kick back and have a few just don't make it a regular habit.

I got a workout in today. I found out I am pretty sore still from moving. Didn't really feel it until I got in there trying to throw some dumbbells around. Did some chest, a little core work, nothing too hard, I threw my back out last time I moved so I was gonna play it safe today.

Roman Chair Knee Raises
30, 25, 25, 25

Incline DBs
2 warm up sets
65s x 8
80s x 8
90s x 8
100s x 10

Decline Bench Press ss with Nautilus Chest-pyramid up in weight on Nautilus
1 warm up set
225 x 8 - 15 reps on Nautilus
225 x 8 - 12 reps
225 x 8 - 12 reps

Cable Flyes
4 sets - 15, 12, 12, 12

Prone Plank Position Leg Raises
2 sets - 12, 12 ea leg

Cable Donkey Kicks
2 sets- 12, 12 ea leg

20 min HIIT cardio

[crawfBigG]

Weigh-in: 210. Got another workout in yesterday, back, some abs, cardio. The Epitren has resumed it's effects I think. I felt pretty strong again, unlike the day b4. Two days back on, instant results, that's pretty cool.

Nautilus Upper Back
Basically just 2 warm up sets

Wide Grip Pull Ups
12, 12, 10, 9

Smith Bent Rows - took a minute to get used to these, I always do them free weight but it was packed yesterday and I had to get in somewhere and get some work done. Seemed to hit a different spot in my back than the free weight so it was cool..
135 x 15
185 x 12
225 x 8
275 x 8
315 x 6
345 x 5 drop 315 x 5 drop 275 x 5 drop 225 x 5 drop 185 x 3 - at this point I had an incredible back pump going and had to put it down, form was a little off on the 345, maybe should have just stayed at 315.

One Arm Seated Cable Rows - pause at stretch and squeeze positions
3 sets, Pyramid up in weight, 12 reps ea side

Hanging Leg Raises
4 sets of 12

20 min HIIT cardio

It seems as if I am going to have to suffer some to lose bf this time around, my body is being very stubborn so far. I may take some fat/calories out of my diet if the train doesn't start chugging along better very soon.

[RichDC2]

Throw yourself off, have some carbs for a few days maybe?

[crawfBigG]

Throw yourself off, have some carbs for a few days maybe?

It crossed my mind. Ultimately I think it just comes down to I'm not working hard enough. I have read many posts on RX, and listened to Dave and Chris all the time talking about having to suffer to get lean, not being lazy, working hard and even harder if you need to. Doing what u need to do to achieve your goals. It's not like I'm trying to get ready for a contest but I do want to make progress. On the latest HMR they were talking about Jason Huh and others that have a hard time getting lean. They mentioned someone, can't think of the name offhand, but said he could only eat like 3 small protein meals a day toward the end of his prep to get to the level he needed to be at. It just made me think, hell... suck it up man.... get to work! I'm not jumping on the 3 pro meal plan but shit... time to step it up. 6 weeks in, not a ton of progress, something has to change.

I was looking at pics in the contest gallery from the Tampa and was struck by one competitor. A female competitor. Ripped. I mean this lady is freakin' lean. Very inspiring....

JB5_6698_VYQYLECVKB.jpg

I would be happy if I was truckin' that physique around, minus the boobs, lol... u know what I mean... Anyway, armed with this stuff in mind I vowed to work harder than I have been. I cut another whole egg out of the egg meals, thinking of changing meal 3 to pro/veg instead of pro/fat, in fact I will do this but I had a few prepared already so after they are gone..., also tightening up my measurements, not being cool with it weighing 7.5 oz, reaching back in there and pulling that 1/2 oz off the scale before packing up that meal. Continue to increase my cardio as needed, as bad as I hate it... I have been increasing, but this is just another measure to keep in the arsenal if need be. Did 40 min. Cardio last night. 20 min. HIIT, 20 min. LISS.
And lo and f'in behold the scale moved this morning... 208.8.

Quote of the day by crawfBigG, lol:

"Suck it up old man, GET to WORK!"

[crawfBigG]

Weigh-in: 209.4. Some shoulders, tris, cardio last night. Started slow, picked up speed as the workout progressed, ended with a pretty hard cardio session.

Rotator Cuff Exercises
3 sets

Incline SitUps
4 sets - bw, 15, 25, 25 x 15

Dumbbell Presses
25s x 15
35s x 12
50s x 10
60s x 8
70s x 8
80s x 8
90s x 12 ???? - got a guy to spot me, I asked him to help me up on the first rep just to get me started, well it was a debacle, he was pushing up on the one DB b4 I even kicked the other one up, helped on every rep, it was not good, so really who knows what I did...

At this point I just put the pedal to the metal and took off the rest of the workout, I don't know if I really took much of a break between any of the remaining sets, no I know one, b4 my last set of Skulls...

Side laterals
4 sets pyramid up in weight

Nautilus Chest Machine used as a rear delt machine ss with Overhead rope extensions
4 sets each

Skullcrushers
75 x 12
105 x 10
125 x 8
155 x 6
175 x 4 drop 125 x lost count drop 75 x lost count (failure)

One Arm DB Overhead Tris ss with Front DB Raises
3 sets each

20 min HIIT

Soaked and hungry upon leaving, went home, walked the dog and then ate, tried to get to bed but tossed and turned for hours...finally nodded off

I am sore everywhere right now. My right hip flexor has been crushed since my last leg day, tonight is supposed to be Leg night. I have foam rolled the hip flexor almost every day and it is still very sore, pulsating with pain as I dozed off last night so I would say tonight is going to be a focus on hamstrings.