PP Dermatherm Log

[SVPVRMAN]

Hi Guys, i thought it might be of some use to keep a log here, for both my own reference and your benefit.

I am 8 weeks into a long cut, it has so far been a fantastic experience. It has been surprisingly easy to maintain a strict diet, however i did have a few lapses where i consumed far too much then needed. At the moment, i am absolutely loving Tom Venuto's guide to dropping bf, in his book "Burn the fat, feed the muscle"

Everyone who hasn't read this book, read it. However, his principles are fairly basic. I'll put up my diet so you can see.

Some stats first:

76kg
5'4 (about 168cm)
~8% bf.

I have been running dermatherm, 40 sprays applied to abdomen, chest and arms twice daily. I will try and borrow my gf's camera tommorow for a few pics as reference. Now i understand that as i'm quite low already dramatic changes won't be apparent, but i'm not looking for that anyway, i plan on tightening up the skin, and losing the remaining fat in my obliques and chest.

Here is my diet:
Meal 1
70g Rolled Oats
25g Wheat Bran
1/2 cup of blueberries, splenda to taste
1 scoop WPI

Pre-workout drink:
Beta-Alanine, Citrulline Malate, Tuarine, EAA's, Leucine

**Train for approx 1h-30minutes**

Meal 2
150-250g Lean beef/chicken
1 cup of brown rice ~70g CHO
Fibrous Green veg - Zucchini, Broccoli, Asparagus, Green beans

Meal 3
As Above

Meal 4
5 wholewheat biscuits (vitabits, weetbix etc) ~ 62.5g CHO
1/2 cup Blueberries, splenda to taste
1 scoop WPI

Pre-workout drink as above

Meal 5
Same as Meal 2

Meal 6
2 eggs
6 egg whites
1 Salmon Fillet
Veg - Mushrooms w' Parsley, Asparagus, Zuchini

Supporting Supplements:
Vital Greens taken with meal 1 and meal 4
Digestive Enzymes
Dried Goji Berries
Calcium

As you can see, the diet is structured around complex carbs (you could have sweet potato/potato/legumes etc aswell) along with copious (yes as much as you can) of fibrous carbs.

Fat is consumed before bed.

As far as training goes,

I train Monday/Wednesday/Friday, in the morning, and at night. These are my resistance training sessions. I will go into detail only if requested. On non training days, i perform light cardio with little impact, aiming for 600 calories burned before i walk away.

Anyway, its day 3, i'm getting bf measurements etc tomorrow from my PT, i will update with further info then.

SVPVRMAN

 

[SVPVRMAN]

Ok, today seems that it will pretty much follow the outlined diet. I am going to dinner with my girlfriend tonight, but will order a simple beef chicken dish with rice veg and beans on the side (its a Mexican restaurant)

Just about to head down to the gym for cardio - i'll do bf% measurments etc then I'll post up again in a few hours.

 

[SVPVRMAN]

Ok guys,

few updates,

i've been measured up as 9% bf. Pictures have been taken on the missus camera, i just have to get it back to her so she can upload them, should be up in a day or two.

I went a little overboard with mexican last night, ate about double what i intended. Fat was still kept low, but carbs were probably around the 150g-200g mark and protein around the 80g mark. I did not consume a P/F meal before bed yesterday.

Back to it today,

legs in half an hour

 

[rediculus]

Dermatherm should almost immediately from my experience at your bodyfat have the cuts showing more. Within a day or 2 there was a mild change in composition. Now it's back to earning the fat loss! Definetly tightens up the skin I definetly like this product and look forward to seeing your progress.

 

[access]

Interested to see progress with this SVPVRMAN.

 

[SVPVRMAN]

Just a quick update guys, got some killer leg doms from yesterday. I am going to be following one of tom's principles (which i hadn't been doing), regarding carbohydrate tapering. Start off with your largest amount of carbs for breakfast, then taper by 25gs each meal for the next 3 meals, then consume P/F as your final two.

Example:

100gCHO from oats and blueberries
75gCHO from brown Rice
50gCHO from wheatbix
25gCHO from wholemeal roll

I'm am thus consuming less carbs in total, and aim to consume 30gs of fat spread throughout the last two meals. Total cals should look something like this:

250gCHO = 1000cals
300gPRO = 1200
45gFAT = 400cals

= 2600 total

Just had my oats/blueberries combo, Shoulders and Arms in 2 hours. I'll also do another two cardio sessions today.

 

[SVPVRMAN]

Great workout today. DB Shoulder Pressed a new PR for 6 reps, very happy considering this was my 3rd set.

Cardio in approx 1 hours...

 

[SVPVRMAN]

Well, this carbohydrate 'tapering' idea wasn't very successful. I was starving all afternoon

So, i still like the idea of slightly lower carbs, so i will consume 100gCHO in meal 1 (75gCHO oats, 25gCHO Fruit) and meal 2 will be two Chicken Sandwhiches (60gCHO from wholewheat bread, 15g veg), the rest of the day will be things like beef and veg, salmon n egg ommellettes etc... right up until bed.

I'll increase my vital greens consumption in fat meals. Just had breakfast, cardio in approx 2 hours.

 

[SVPVRMAN]

A few photos up taken on 23/10.

 

[Primordial Performance]

Well, this carbohydrate 'tapering' idea wasn't very successful. I was starving all afternoon

So, i still like the idea of slightly lower carbs, so i will consume 100gCHO in meal 1 (75gCHO oats, 25gCHO Fruit) and meal 2 will be two Chicken Sandwhiches (60gCHO from wholewheat bread, 15g veg), the rest of the day will be things like beef and veg, salmon n egg ommellettes etc... right up until bed.

I'll increase my vital greens consumption in fat meals. Just had breakfast, cardio in approx 2 hours.

Caseinate protein does very well for reducing carbohydrate cravings... and overal fat reduction. Its very slowely digesting and filling. The ausi stuff at proteinfactory.com is great stuff… I go 60% ausi with 40% biofresh whey.

-Pp