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Hello everyone,
I have decided I would log my new diet, supplement, and exercise routine. This will be a 12 week log. Feel free to follow me as there will be lengthy daily updates as well as updated stats and pictures every four weeks. I believe this will be a beneficial log for people for a couple reasons. First I have been on a dedicated exercise and diet program for the last 8 weeks, so I can give comparisons to my energy level of a standard diet versus the Evolutionary Diet. Secondly, as I have never taken SARMS nor have I taken any supplements before (aside from GNC Vitamin Packs, and Creatine), I will be able to describe how they make a difference to my energy and strength levels in the gym.
Tomorrow, Monday March 10, 2014 will be Day 1. What you can expect from this log is a detailed account of a beginner utilizing a good diet, a reasonable beginners full body weight lifting program taking quality SARMS.
This will be the first time I have ever taken any SARMS. Due to the cost coupled with my high body fat, I decided I would just stick with the following:
1 – 12 GW-510516 (Cardarine) 10mg x 2 [Morning / Afternoon (30 min before walk to gym)]
1 – 12 S4 (Andarine) 25mg x 2 [Morning / Afternoon (30 min before walk to gym)]
I may add HCGenerate in after the first month, but I have not decided yet.
This is the start of week 9 of my diet and exercise program. However my diet up to this point was just a caloric deficit of approximately 500 calories a day below my TDEE. My new diet will be the Evolutionary Diet running at 2300 calories a day. Along with my daily exercise I will post my myfitnesspal daily food journal in each post to keep track of my calories and macros.
Below is my starting stats as well as my current stats.
Day 1 Statistics:
Weight: 232 lbs
Height: 5’ 8”
Body Fat: ~28% (this is just an estimation based on my photo’s feedback)
(Unflexed)
Shoulders: 52.50”
Chest: 44.75”
Waist: 43.00”
Hips: 46.00”
Arms: 15.25”
Forearms: 11.75”
Thighs: 29.25”
Calves: 16.75”
Start of Week 9 (Day 0 of this log) Statistics:
Weight: 224.6 lbs
Height: 5’ 8”
Body Fat: +20% (I will let you guys determine what you think it is)
(Unflexed)
Shoulders: 52.50”
Chest: 45.00”
Waist: 40.25”
Hips: 44.50”
Arms: 15.75”
Forearms: 12.25”
Thighs: 29.00”
Calves: 16.50”
My exercise routine is an edited version of StongLifts 5 x 5. The first edit is that I am doing 5 x 5 on my deadlifts instead of 1 x 5 as the weights are so low I feel the extra pulls are beneficial; at 275 I will move to 4 x 5, at 315 -> 3 x 5, at 365 -> 2 x 5 and 405+ will be 1 x 5 is my plan. The next edit is that on Mondays I do 3 x 8 chinups (these are assisted at this point), Wednesdays 3 x 8 dips (these are assisted at this point), and Friday 3 x 8 Pullups (these are assisted at this point). Finally on Tuesdays, Thursdays and Saturdays I walk/hike a few miles with my girlfriend. Again, this is the start of week 9 of this program so the following will have my start and my current weights.
Day 1 Lifts:
Squat: 5 x 5 @ 95 Lbs
Deadlift: 5 x 5 @ 135 Lbs
Bench: 5 x 5 @ 95 Lbs
OHP: 5 x 5 @ 65 Lbs
Rows: 5 x 5 @ 75 Lbs
Chinups: 3 x 8 assisted with ? weight (Sorry I did not log this)
Dips: 3 x 8 assisted with ? weight (Sorry I did not log this)
Pullups: 3 x 8 assisted with ? weight (Sorry I did not log this)
Start of Week 9 (Day 0 of this log) Lifts:
Squat: 5 x 5 @ 220 Lbs
Deadlift: 5 x 5 @ 255 Lbs
Bench: 5 x 5 @ 160 Lbs
OHP: 5 x 5 @ 125 Lbs
Rows: 5 x 5 @ 135 Lbs
Chinups: 3 x 8 assisted with 42 lbs
Dips: 3 x 8 assisted with 18 lbs
Pullups: 3 x 8 assisted with 72 lbs
With all of the above said, I want to let everyone know how I feel on Day 0. The Squats are getting really heavy, I was not sure if I was going to stall on 215 lbs, but I made it through. I feel I have the fortitude to make 225 lbs on Wednesday, but I may stall soon after. My OHP is pretty much at a stall point. The last set of 125 lbs was nowhere near strict form, slight leg drive on the last 2 reps of the last set. I feel very strong at my current level of bench, rows and deadlifts; I do not see these stalling for a while. As you can see from my Chinups and Pullups, I am lacking in my Lats pretty badly but each session I am getting stronger. We will see if the SARMS help in any of these areas.
Day 1 / 60(Day 0 of log) pictures:
Embedded pictures not working for me so the following are URL's
Front:
Side:
Back:
Flex:
Front Belly: (No hidden)
]
Side Belly: (No Hidden)
Front Thigh: (No Hidden)
I have decided I would log my new diet, supplement, and exercise routine. This will be a 12 week log. Feel free to follow me as there will be lengthy daily updates as well as updated stats and pictures every four weeks. I believe this will be a beneficial log for people for a couple reasons. First I have been on a dedicated exercise and diet program for the last 8 weeks, so I can give comparisons to my energy level of a standard diet versus the Evolutionary Diet. Secondly, as I have never taken SARMS nor have I taken any supplements before (aside from GNC Vitamin Packs, and Creatine), I will be able to describe how they make a difference to my energy and strength levels in the gym.
Tomorrow, Monday March 10, 2014 will be Day 1. What you can expect from this log is a detailed account of a beginner utilizing a good diet, a reasonable beginners full body weight lifting program taking quality SARMS.
This will be the first time I have ever taken any SARMS. Due to the cost coupled with my high body fat, I decided I would just stick with the following:
1 – 12 GW-510516 (Cardarine) 10mg x 2 [Morning / Afternoon (30 min before walk to gym)]
1 – 12 S4 (Andarine) 25mg x 2 [Morning / Afternoon (30 min before walk to gym)]
I may add HCGenerate in after the first month, but I have not decided yet.
This is the start of week 9 of my diet and exercise program. However my diet up to this point was just a caloric deficit of approximately 500 calories a day below my TDEE. My new diet will be the Evolutionary Diet running at 2300 calories a day. Along with my daily exercise I will post my myfitnesspal daily food journal in each post to keep track of my calories and macros.
Below is my starting stats as well as my current stats.
Day 1 Statistics:
Weight: 232 lbs
Height: 5’ 8”
Body Fat: ~28% (this is just an estimation based on my photo’s feedback)
(Unflexed)
Shoulders: 52.50”
Chest: 44.75”
Waist: 43.00”
Hips: 46.00”
Arms: 15.25”
Forearms: 11.75”
Thighs: 29.25”
Calves: 16.75”
Start of Week 9 (Day 0 of this log) Statistics:
Weight: 224.6 lbs
Height: 5’ 8”
Body Fat: +20% (I will let you guys determine what you think it is)
(Unflexed)
Shoulders: 52.50”
Chest: 45.00”
Waist: 40.25”
Hips: 44.50”
Arms: 15.75”
Forearms: 12.25”
Thighs: 29.00”
Calves: 16.50”
My exercise routine is an edited version of StongLifts 5 x 5. The first edit is that I am doing 5 x 5 on my deadlifts instead of 1 x 5 as the weights are so low I feel the extra pulls are beneficial; at 275 I will move to 4 x 5, at 315 -> 3 x 5, at 365 -> 2 x 5 and 405+ will be 1 x 5 is my plan. The next edit is that on Mondays I do 3 x 8 chinups (these are assisted at this point), Wednesdays 3 x 8 dips (these are assisted at this point), and Friday 3 x 8 Pullups (these are assisted at this point). Finally on Tuesdays, Thursdays and Saturdays I walk/hike a few miles with my girlfriend. Again, this is the start of week 9 of this program so the following will have my start and my current weights.
Day 1 Lifts:
Squat: 5 x 5 @ 95 Lbs
Deadlift: 5 x 5 @ 135 Lbs
Bench: 5 x 5 @ 95 Lbs
OHP: 5 x 5 @ 65 Lbs
Rows: 5 x 5 @ 75 Lbs
Chinups: 3 x 8 assisted with ? weight (Sorry I did not log this)
Dips: 3 x 8 assisted with ? weight (Sorry I did not log this)
Pullups: 3 x 8 assisted with ? weight (Sorry I did not log this)
Start of Week 9 (Day 0 of this log) Lifts:
Squat: 5 x 5 @ 220 Lbs
Deadlift: 5 x 5 @ 255 Lbs
Bench: 5 x 5 @ 160 Lbs
OHP: 5 x 5 @ 125 Lbs
Rows: 5 x 5 @ 135 Lbs
Chinups: 3 x 8 assisted with 42 lbs
Dips: 3 x 8 assisted with 18 lbs
Pullups: 3 x 8 assisted with 72 lbs
With all of the above said, I want to let everyone know how I feel on Day 0. The Squats are getting really heavy, I was not sure if I was going to stall on 215 lbs, but I made it through. I feel I have the fortitude to make 225 lbs on Wednesday, but I may stall soon after. My OHP is pretty much at a stall point. The last set of 125 lbs was nowhere near strict form, slight leg drive on the last 2 reps of the last set. I feel very strong at my current level of bench, rows and deadlifts; I do not see these stalling for a while. As you can see from my Chinups and Pullups, I am lacking in my Lats pretty badly but each session I am getting stronger. We will see if the SARMS help in any of these areas.
Day 1 / 60(Day 0 of log) pictures:
Embedded pictures not working for me so the following are URL's
Front:
Side:
Back:
Flex:
Front Belly: (No hidden)
Side Belly: (No Hidden)
Front Thigh: (No Hidden)
Last edited:
deloading is important as you say and also tissue quality maintenance...so foam rolling/ massage etc. There is a great article on improving front squat from Poliquin you may want to read up on. I know some times he is full of shit but his strength articles are usually worth a look. 
