Approved Log My Harp2011 Serious help cutting log - Female

[Harp2011]

Hello I started a thread earlier and it was suggested I start a log, so here i go.
I am 41/F (42 soon ), 170lbs, 36% bf (Methreesixty app), and 5' 2. The app takes an image and estimates, the measurements correlate well to my tape measure so i like to use it as a reference. So far I have lost 25lbs as i had slowly gained all this weight through my job getting more sedentary, the myth that i carry weight very well.
It is something that has plagued me all my life.
Weight kept creeping up, as I said in my earlier cry for help, I am chucky, and gain muscle and FAT easily. I have lifted weights and done loads of cardio since college but the last few years things have not been going well in that area, many moves, jobs, life, excuses. I am ready to get back, but want a less starved obsessed method. I would only get down to 135/140 by doing a lot of fasted cardio and running for fun, lifting on low calories.

My lifting routine is BBB leader cycle that I am about to finish week 3. I also do cardio 3 times a week, run/walk 3 miles outside, or do treadmill or stationary bike when the weather is poor. I have a garage gym, well equipped with weights, dumbbells, bands benches but no pulleys or leg presses type of stuff.


Gear: I tried SARMS years ago, cardarine. Today I am only taking , fish oil, ALCAR, Vitamin D3. I did a lot of lurker research and I have bought Cardarine and Ostarine, waiting for advice. I have not received the items or taken any.


Calories, hovering around 1600 cals 30/50/20 but often end up lower. I also end up skipping breakfast a lot, just not hungry in the morning and I suppose that generally can look like IF of between 14 - 16 hrs.

Jan 21 meals:

Wake up: Coffee, ALCAR Now 2 caplets

Lunch/Brunch
3 eggs, 1 Tbsp Olive oil, ham, 3 MAV omega 3 capsules, vitamin D3/K2 tab

Dinner:
Homemade Mushroom soup, Beef steak sautéed, Sweet potato, brocolli and Salsa, Cod-liver oil 3 tabs, multivitamin
Snack: 2 Oz Almonds

Todays workout: I was a bit under motivated but did the required BBB 531 workout T1 and T2, and two accessory lifts"

Workout:
Workout shorter, only did T1 and T2 prescribed lift and two accessories.

Squat T1
Warm up
1. 10 x 45 lb
2. 5 x 52.5 lb
3. 5 x 62.5 lb

Work Sets: 5 x 85lb, 5 x 90lbs, 9 x 105 ,for PR

Squat T2 : 5 sets , 10 x 75 lbs

Push:
Incline DB press: 5 sets, 10 x 35 lb DBs

Calf raises:
5 sets , 15 x 25 lb DBs

Roller: 5 sets x ten reps

Treadmill 3% incline 3.8 mph 30 minutes.

 

[Harp2011]

Jan 22 wt 170 lbs
Fasted wake me up walk 30 minutes.

Took some pictures…

 

[s.gentz]

Great start to your log. It's a lot easier when you have others around to help.
Couple questions:
How long have you been on this diet?
Do you know what your BMR is? At your height/weight i'm thinking around 2200cals?
Couple Thoughts:
I would up cardio to 5 days fasted every morning for 15-20min and then another 15-20 after WO.
I don't like how low your cals are if your just starting. When you stall you won't have much runway.
My suggestion would be to up cals to 2000/day and be very strict with monitoring what you are eating daily to make sure you hit macros.
Up the cardio a bit to 5 days fasted and see where you are after 2 weeks.
After that we will have a much better idea of what needs to be done.

 

[Harp2011]

Great start to your log. It's a lot easier when you have others around to help.
Couple questions:
How long have you been on this diet?
Do you know what your BMR is? At your height/weight i'm thinking around 2200cals?
Couple Thoughts:
I would up cardio to 5 days fasted every morning for 15-20min and then another 15-20 after WO.
I don't like how low your cals are if your just starting. When you stall you won't have much runway.
My suggestion would be to up cals to 2000/day and be very strict with monitoring what you are eating daily to make sure you hit macros.
Up the cardio a bit to 5 days fasted and see where you are after 2 weeks.
After that we will have a much better idea of what needs to be done.

Hi s.gentz, thanks.
Been tracking this for about a month now.
I’m 41,F, 36% bf.
Calculated BMR = 1381, TDEE moderately active and sedentary job puts me at 2071.

I am using cronometer but have calculated with other apps as well. Does that change things?thanks

 

[Harp2011]

Hi s.gentz, thanks.
Been tracking this for about a month now.
I’m 41,F, 36% bf.
Calculated BMR = 1381, TDEE moderately active and sedentary job puts me at 2071.

I am using cronometer but have calculated with other apps as well. Does that change things?thanks

I should point out being stalled for about three weeks but can see changes in my body just not the scale. I’ll up the cardio and don’t mind eating a bit more, i get hungry some days!

 

[Harp2011]

Jan22
Wake up walk, 170 lbs

Meal 1

High fiber oatmeal 40g, levels casein 1 scoop, coconut milk 0.5 cup, mav omega-3 , 3 caps, vitamin D3+K , multivitamin

Meal 2

Mission tortilas 2, 2slices colby jack, 2 slices ham, 170 g siggis yoghurt, 1oz almonds

Meal 3

4 oz Beef, spinach cooked with olive oil and garlic crushed tomatoes, baked potato

Calories

View attachment 142581


Workout

Bench Press T1

Warmup :

12 x 45lbs, 10 x 55lbs, 5 x 60lbs

Work sets for PR :

5 x 62.5, 8 x 72.5, 16 x 80lbs

Bench press T2:

Work:

5 sets 10 x 70 lbs

T3s - dumbell weights lbs per arm for consistency… i used to get confused but the app i use designated so it’s easier

Front DB raise 5 sets 10 x15lbs DBs

DB one- Row 5 sets. 10 x 45 lbs

Lateral step up : each leg
5 sets, 10 reps, 30lbs

Weighted Twisting crunch total wt

4 sets 12 x 15lbs

10 minutes run/walk treadmill.

Lunch meal 2 was not made of the best decisions, i was hangry and in a hurry… better tomorrow.

 

[Harp2011]

Jan22
Wake up walk, 170 lbs

Meal 1

High fiber oatmeal 40g, levels casein 1 scoop, coconut milk 0.5 cup, mav omega-3 , 3 caps, vitamin D3+K , multivitamin

Meal 2

Mission tortilas 2, 2slices colby jack, 2 slices ham, 170 g siggis yoghurt, 1oz almonds

Meal 3

4 oz Beef, spinach cooked with olive oil and garlic crushed tomatoes, baked potato

Calories

View attachment 142581


Workout

Bench Press T1

Warmup :

12 x 45lbs, 10 x 55lbs, 5 x 60lbs

Work sets for PR :

5 x 62.5, 8 x 72.5, 16 x 80lbs

Bench press T2:

Work:

5 sets 10 x 70 lbs

T3s - dumbell weights lbs per arm for consistency… i used to get confused but the app i use designated so it’s easier

Front DB raise 5 sets 10 x15lbs DBs

DB one- Row 5 sets. 10 x 45 lbs

Lateral step up : each leg
5 sets, 10 reps, 30lbs

Weighted Twisting crunch total wt

4 sets 12 x 15lbs

10 minutes run/walk treadmill.

Lunch meal 2 was not made of the best decisions, i was hangry and in a hurry… better tomorrow.

 

[MUSTANG_18]

Hello I started a thread earlier and it was suggested I start a log, so here i go.
I am 41/F (42 soon ), 170lbs, 36% bf (Methreesixty app), and 5' 2. The app takes an image and estimates, the measurements correlate well to my tape measure so i like to use it as a reference. So far I have lost 25lbs as i had slowly gained all this weight through my job getting more sedentary, the myth that i carry weight very well.
It is something that has plagued me all my life.
Weight kept creeping up, as I said in my earlier cry for help, I am chucky, and gain muscle and FAT easily. I have lifted weights and done loads of cardio since college but the last few years things have not been going well in that area, many moves, jobs, life, excuses. I am ready to get back, but want a less starved obsessed method. I would only get down to 135/140 by doing a lot of fasted cardio and running for fun, lifting on low calories.

My lifting routine is BBB leader cycle that I am about to finish week 3. I also do cardio 3 times a week, run/walk 3 miles outside, or do treadmill or stationary bike when the weather is poor. I have a garage gym, well equipped with weights, dumbbells, bands benches but no pulleys or leg presses type of stuff.


Gear: I tried SARMS years ago, cardarine. Today I am only taking , fish oil, ALCAR, Vitamin D3. I did a lot of lurker research and I have bought Cardarine and Ostarine, waiting for advice. I have not received the items or taken any.


Calories, hovering around 1600 cals 30/50/20 but often end up lower. I also end up skipping breakfast a lot, just not hungry in the morning and I suppose that generally can look like IF of between 14 - 16 hrs.

Jan 21 meals:

Wake up: Coffee, ALCAR Now 2 caplets

Lunch/Brunch
3 eggs, 1 Tbsp Olive oil, ham, 3 MAV omega 3 capsules, vitamin D3/K2 tab

Dinner:
Homemade Mushroom soup, Beef steak sautéed, Sweet potato, brocolli and Salsa, Cod-liver oil 3 tabs, multivitamin
Snack: 2 Oz Almonds

Todays workout: I was a bit under motivated but did the required BBB 531 workout T1 and T2, and two accessory lifts"

Workout:
Workout shorter, only did T1 and T2 prescribed lift and two accessories.

Squat T1
Warm up
1. 10 x 45 lb
2. 5 x 52.5 lb
3. 5 x 62.5 lb

Work Sets: 5 x 85lb, 5 x 90lbs, 9 x 105 ,for PR

Squat T2 : 5 sets , 10 x 75 lbs

Push:
Incline DB press: 5 sets, 10 x 35 lb DBs

Calf raises:
5 sets , 15 x 25 lb DBs

Roller: 5 sets x ten reps

Treadmill 3% incline 3.8 mph 30 minutes.

@Harp2011 thank you for sharing your log with the Elitefitness.com family sister. You are now part of our family and we welcome you.

We will go step by step and will take a bit of time.

btw losing 25lbs not easy but you did it so you can do it again as a team with us.

first on the diet part, looks like you did some fasting right?
i would start eating in a 6-8 hour feeding window meaning you're fasting 16-18 hours per day.
In the 6-8 hours you need low carbs, higher protein and higher fats, think omega 3 fats and lean proteins.

training you can do more volume too and can you do AM fasted cardio?

Jan 22 wt 170 lbs
Fasted wake me up walk 30 minutes.

Took some pictures…

@Harp2011 you look very good, the base is there and getting shredded from here is very possible but will take time and dedication.

Jan22
Wake up walk, 170 lbs

Meal 1

High fiber oatmeal 40g, levels casein 1 scoop, coconut milk 0.5 cup, mav omega-3 , 3 caps, vitamin D3+K , multivitamin

Meal 2

Mission tortilas 2, 2slices colby jack, 2 slices ham, 170 g siggis yoghurt, 1oz almonds

Meal 3

4 oz Beef, spinach cooked with olive oil and garlic crushed tomatoes, baked potato

Calories

View attachment 142581


Workout

Bench Press T1

Warmup :

12 x 45lbs, 10 x 55lbs, 5 x 60lbs

Work sets for PR :

5 x 62.5, 8 x 72.5, 16 x 80lbs

Bench press T2:

Work:

5 sets 10 x 70 lbs

T3s - dumbell weights lbs per arm for consistency… i used to get confused but the app i use designated so it’s easier

Front DB raise 5 sets 10 x15lbs DBs

DB one- Row 5 sets. 10 x 45 lbs

Lateral step up : each leg
5 sets, 10 reps, 30lbs

Weighted Twisting crunch total wt

4 sets 12 x 15lbs

10 minutes run/walk treadmill.

Lunch meal 2 was not made of the best decisions, i was hangry and in a hurry… better tomorrow.

actually your diet is very good, you not doing snacks?

I suggest buying some protein bars for snacks so you dont have issues, but also can you please add time what time you eat those meals so we see your timing.

Training, its good but you need more volume and more cardio. Cardio should be 15min before training and 30min post training.

View attachment 142584

Protein is good carbgs are good but fats can go up especially omega 3 fats

now for questions

we need a few things from you
can you please share list of what supplements you take and take pictures

and please share pictures of some of your meals and pics of your training if you can manage in the gym

NEVER give up NEVER stop, we are here for you, lets get to your goals.

 

[Harp2011]

Hi,

i Will start logging the otc supplements .I take Alcar fasted and the l-carnitine, multi, the fishoils and vitaminK2/D3 are taken daily with a meal. Make some adjustments to macros. IF is generally good for me as breakfast isn’t easy to eat so i skip to lunch time.
As for upping the volume on lifting, i felt that i can do more and entire more volume in the past with no issues to speak of. I’m not clear yet how to retool the bbb, big six etc properly. My best set up is with mostly free weights, i finish my current leader bbb block this week. I’ll look into ancors or other increases in volume .
Any ideas here are welcome.

Supps pic attached. I ordered cardarine and Ostarine and it hasn’t arrived yet. I haven’t taken any.

 

[s.gentz]

I am using cronometer but have calculated with other apps as well. Does that change things?thanks

Nope, use what you have been and just stay consistent with it.

I should point out being stalled for about three weeks but can see changes in my body just not the scale. I’ll up the cardio and don’t mind eating a bit more, i get hungry some days!

The mirror changes are important. Being at a stalled weight is fine if you are seeing positive changes.
Make sure you are hitting your protien goal. This is important when losing weight.
How is your gym performance? Same? Declining?
I would up cardio and WO intensity and raise cals a bit if you can. Try for a week or two.

I ordered cardarine and Ostarine and it hasn’t arrived yet

Hopefully from an approved source?

 

[Harp2011]

Nope, use what you have been and just stay consistent with it.

The mirror changes are important. Being at a stalled weight is fine if you are seeing positive changes.
Make sure you are hitting your protien goal. This is important when losing weight.
How is your gym performance? Same? Declining?
I would up cardio and WO intensity and raise cals a bit if you can. Try for a week or two.

Hopefully from an approved source?

Umbrella labs , based on testing a lot of materials.

 

[stevesmi]

thanks for putting up pictures
You have the typical American physique but with some adjustments you can definitely make some big improvements

How long have you been on this particular diet that you posted?

I suggest it's very important to do some fasting techniques to get your insulin sensitivity higher so that your body will learn to store less fat over time
You can start by eating in a two to four hour window every day and adding in some 24 to 36 hour fasts every now and then

 

[Monstro]

Monstro says you have a strong portugese physique
I see good potential in your future

 

[Vadim Fedorov]

I would dedicate yourself to fasted cardio as often as possible
if you can do it every morning first thing that would be a great goal to hit

 

[2Thick]

your diet is okay but it can definitely be tightened up more
you mention ham, almost always its low quality processed. stick to prepping your own meats

 

[e2]

I suggest more fruits and vegetables in your diet
also post some labels of the foods you're eating

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

you won't go wrong with raw oatmeal for carbs
can you post up what is in that oatmeal you are eating now?

 

[chesty]

what were you eating before you changed up your diet?
your history is important too here

 

[ROIDDERS]

thanks for putting up this log
you will get a lot of advice in here and constructive criticism and we will definitely be pushing you to be your best

 

[ceo]

sister keep pushing hard and updating us
you have the potential to completely change your physique

 

[25homes]

great start. get back on the GW go to umbrella for it and you will make great progress

 

[Harp2011]

you won't go wrong with raw oatmeal for carbs
can you post up what is in that oatmeal you are eating now?

just oatmeal, i add cinnamon to it. Sometimes i make with water, sometimes unsweetened coconut milk,

 

[RoidRage69]

Get your carbs under 100 grams per day and you will be fine as long as you train hard. Do fasted morning cardio.

 

[Harp2011]

Jan 23rd

Coffee, Alcar
AM treadmill run/walk repeats 1hr/4mi


10:45 am breakfast

3 eggs, 1tbsp olive oil, bobs redmill high fiber oatmeal + 1 scoop dynamitize casein.
Multivit, 2 cod liver oil, 1 L-carnitine

Snack/lunch 1pm

30g chia seeds better body foods
76g Siggis vanilla yogurt
132g Siggis plain yogurt

Dinner 7:30pm
1.5 cup homemade Beef stew
100g Broccoli
Hyacinth black beans homemade
MAV omega 3 . 3 capsues

Workout

Deadlift T1
Warmup: 3 sets 10 x 70lvs
Worksets: 5 x 85lbs, 5 x 95lbs, 10 x 105lbs, 10 x 115lbs

Deadlift T2
5 sets 10 x 95lbs

DB Flyes
5 sets 12 x 25lbs

DB curls
4 sets 10 x 25lbs

Single leg rear lunge DB@arm
5 sets 8 x 20lbs

 

[MUSTANG_18]

Jan 23rd

Coffee, Alcar
AM treadmill run/walk repeats 1hr/4mi


10:45 am breakfast

3 eggs, 1tbsp olive oil, bobs redmill high fiber oatmeal + 1 scoop dynamitize casein.
Multivit, 2 cod liver oil, 1 L-carnitine

Snack/lunch 1pm

30g chia seeds better body foods
76g Siggis vanilla yogurt
132g Siggis plain yogurt

Dinner 7:30pm
1.5 cup homemade Beef stew
100g Broccoli
Hyacinth black beans homemade
MAV omega 3 . 3 capsues

Workout

Deadlift T1
Warmup: 3 sets 10 x 70lvs
Worksets: 5 x 85lbs, 5 x 95lbs, 10 x 105lbs, 10 x 115lbs

Deadlift T2
5 sets 10 x 95lbs

DB Flyes
5 sets 12 x 25lbs

DB curls
4 sets 10 x 25lbs

Single leg rear lunge DB@arm
5 sets 8 x 20lbs

@Harp2011 can you start your breakfast 11:30 please? and increase your cardio

also please share meal pics

 

[Noah Wixx]

Wow very impressive you did what 99% of people don't do, you actually did the research you bought from a trusted place for the GW and you know how to do a log already! That is really impressive, that makes me happy and proud seeing you taking the first steps for a better you, this is a great community of people and the more you share with us diet training and detail, we can definitely and will help you every step of the way.

 

[Harp2011]

Jan 24
Am coffee + 2 caps ALCAR 6:30 am

Chores 30 minutes …

Fasted 60 minutes treadmill - 4 miles , 1 mile test . Would prefer to go outside but the ice …

1st meal: 12:30 pm

Omelete W/3 eggs, 1 tbsp olive oil, 85g spinach

67g cherry tomatoes

4 soft gels codliver oil

Meal 2 , @ 3pm

30 g Bob’s Redmill high fiber oats, 30g better body chia seeds, cinnamon, 2 scoops levels casein

6 gels MAVs omega 3

Dinner .., 7:30pm

Greek salad , lettuce, spinach , kalamata olives, tomatoes, feta with grilled chicken.
Olive oil vinegar dressing

No lifting workout today!

Someone asked for food pics, i don’t always take them but here’s a couple from today. Oatmeal looks strange but it’s delicious!
Over and out!

 

[MUSTANG_18]

Jan 24
Am coffee + 2 caps ALCAR 6:30 am

Chores 30 minutes …

Fasted 60 minutes treadmill - 4 miles , 1 mile test . Would prefer to go outside but the ice …

1st meal: 12:30 pm

Omelete W/3 eggs, 1 tbsp olive oil, 85g spinach

67g cherry tomatoes

4 soft gels codliver oil

Meal 2 , @ 3pm

30 g Bob’s Redmill high fiber oats, 30g better body chia seeds, cinnamon, 2 scoops levels casein

6 gels MAVs omega 3

Dinner .., 7:30pm

Greek salad , lettuce, spinach , kalamata olives, tomatoes, feta with grilled chicken.
Olive oil vinegar dressing

No lifting workout today!

Someone asked for food pics, i don’t always take them but here’s a couple from today. Oatmeal looks strange but it’s delicious!
Over and out!

@Harp2011 thanks for sharing the foods pics NICE ! please keep it up
we need more diet days and training to judge properly

 

[Noah Wixx]

@Harp2011 thanks for sharing the foods pics NICE ! please keep it up
we need more diet days and training to judge properly

I would enjoy seeing that and more details

 

[Harp2011]

I would enjoy seeing that and more details

Thanks, I’m posting as i my week goes. For example that’s all i did yesterday. Might have forgotten to add vitamin k2D3 but it’s logged on my app. Doc actually recommended this one and the omega 3, fasting as a regimen.

My Cardarine and ostarine isn’t here yet so I’m not taking any other supplements. Other than this i drink 2 strong cups of black coffee and water 84oz+ , hibiscus ginger tea that I make from scratch, no sugar added.

My weaknesses, but i have not yet caved lately, Sweets, cupcakes etc, salt . Also unchecked my appetite css as n be huge. However, fasting helps and really if I’m not around junk i don’t think about it. So maybe there’s hope

Final day on my bbb block today.

 

[stevesmi]

good update you're doing a good job of reaching your goals

 

[Monstro]

monstro is very impressed with your updates

 

[Vadim Fedorov]

keep tightening up that diet

 

[2Thick]

look into some different fasting options and keep things fun and interesting

 

[e2]

don't keep junk food in your house and you won't crave it

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

try and do a 24 or 36 hour fast at some point

 

[chesty]

good job stay consistent with this long and good things will happen

 

[ROIDDERS]

Bravo you are making some nice changes and they are going to pay off

 

[ceo]

sister I will predict by the time we get to page 25 you'll have a completely different physique

 

[ballin2504]

Phenomenal start to this

 

[MasonicBodybuilder]

Great start to the log! I am definitely in to follow along and help where I can.

 

[Harp2011]

Jan25 weigh in 169.4lbs

2 Alcar coffee
Wait 30 minutes then cardio 60 minutes treadmill, 4 miles

Meal 1.
8 oz ground bison 90/10 baked, 1/2 tbsp olive oil, 110g fresh spinach, 99g cherry tomatoes, 60g iyo queiro guac,.
4 cod liver oil, vitamin K2/D3, multivit,

Meal 2.

20g Bob’s Redmill high fiber oats
2 scoops levels casein
6 gels Mavs omega 3

Meal 3
4 oz Baked chicken breast, Broccoli sauteed 1, tbsp olive oil, 100g hyacinth beans

Workout:
Overhead Press T1
Warmup : 3 sets of 10x 45 lbs,
Work sets:
10 x 52.5 lbs,10 x 52.5 lbs ,
PR check 10 x 60lbs,10 x 60lbs, 10 x 60lbs

Overhead press T2
5 sets of 10 x 52.5 lbs

Bent over barbell row T2
Warm up: 2 sets of 12 x 52.5 lbs
Work: 5 sets of 10 x 80lbs
BW Calf raises- done between sets slow, AMRAP

T3: super-set
Overhead Tricep ext- 3 sets 10 x 15lb DBs
Kettlebell swing:
3 sets 30 alt. swings, 25lb KB
Ab roller 2 sets of 15

So, my sleep is good, and GW, Ostarine arrived today. Calories low, but i just was not that hungry, protein good at 150 .
Tomorrow starts the supplement cycle on those. Why not next week? I’m excited now lol!
New lifting cycle tbd or run this one again with some modifications to accessories, I’m thinking about it.

 

[MUSTANG_18]

Jan25 weigh in 169.4lbs

2 Alcar coffee
Wait 30 minutes then cardio 60 minutes treadmill, 4 miles

Meal 1.
8 oz ground bison 90/10 baked, 1/2 tbsp olive oil, 110g fresh spinach, 99g cherry tomatoes, 60g iyo queiro guac,.
4 cod liver oil, vitamin K2/D3, multivit,

Meal 2.

20g Bob’s Redmill high fiber oats
2 scoops levels casein
6 gels Mavs omega 3

Meal 3
4 oz Baked chicken breast, Broccoli sauteed 1, tbsp olive oil, 100g hyacinth beans

Workout:
Overhead Press T1
Warmup : 3 sets of 10x 45 lbs,
Work sets:
10 x 52.5 lbs,10 x 52.5 lbs ,
PR check 10 x 60lbs,10 x 60lbs, 10 x 60lbs

Overhead press T2
5 sets of 10 x 52.5 lbs

Bent over barbell row T2
Warm up: 2 sets of 12 x 52.5 lbs
Work: 5 sets of 10 x 80lbs
BW Calf raises- done between sets slow, AMRAP

T3: super-set
Overhead Tricep ext- 3 sets 10 x 15lb DBs
Kettlebell swing:
3 sets 30 alt. swings, 25lb KB
Ab roller 2 sets of 15

So, my sleep is good, and GW, Ostarine arrived today. Calories low, but i just was not that hungry, protein good at 150 .
Tomorrow starts the supplement cycle on those. Why not next week? I’m excited now lol!
New lifting cycle tbd or run this one again with some modifications to accessories, I’m thinking about it.

@Harp2011 calories low i agree you can add something to make you full like higher fiber with a protein bar and add 2 tbps of psyllium husk/day

supplement cycle is good but start low dose
10mgs cardarine gw
and nothing over 10mgs ostarine mk

you do need n2guard but make sure you get real n2guard from n2bm not the fakes floating around

N2Guard. The most complete formula ever designed to be used by competitive Bodybuilders!

N2Guard was designed to lower blood pressure, remove excess water bloat, and lower bad cholesterol while increasing HDL.

www.needtobuildmuscle.com

 

[Harp2011]

Jan 26
2 Alcar, coffee

1 hour fasted 4.5 miles outside, nice weather

Meal 1 , 1:15 pm

40g bobs redmill High fiber oats
70g Publix frozen blue berries
2 scoops 365 whey protein
6 Mav omega 3 gelcaps
Vitamin K2/D3

Meal 2 4:30pm
180g plain 0% fat siggis yogurt
100g fresh ground peanut butter

Meal 3 , 7:30pm
Cherry tomatoes
65g fresh Spinach
80g hyacinth beans
8 oz Bison meat balls

Workout New block

Squat T1
Warmup: 5x50lbs, 5x57.5lbs,
10x57.5lbs, 10x57.5lbs, 10x70lbs
Work: 5 sets of 8 x 85lbs

Incline BB Bench Press T2
Warmup: 2 sets of 8x 45lbs
Work: 4 sets of 8x65lbs, 12x65lbs

Sumo Deadlift T2
Warmup: 2 sets 8x65lbs
Work: 5 sets 8x85lbs

Pushups T3

8reps knee assist
7 reps reg

Calories right at 1600 today…

 

[the_alcatraz]

Jan 26
2 Alcar, coffee

1 hour fasted 4.5 miles outside, nice weather

Meal 1 , 1:15 pm

40g bobs redmill High fiber oats
70g Publix frozen blue berries
2 scoops 365 whey protein
6 Mav omega 3 gelcaps
Vitamin K2/D3

Meal 2 4:30pm
180g plain 0% fat siggis yogurt
100g fresh ground peanut butter

Meal 3 , 7:30pm
Cherry tomatoes
65g fresh Spinach
80g hyacinth beans
8 oz Bison meat balls

Workout New block

Squat T1
Warmup: 5x50lbs, 5x57.5lbs,
10x57.5lbs, 10x57.5lbs, 10x70lbs
Work: 5 sets of 8 x 85lbs

Incline BB Bench Press T2
Warmup: 2 sets of 8x 45lbs
Work: 4 sets of 8x65lbs, 12x65lbs

Sumo Deadlift T2
Warmup: 2 sets 8x65lbs
Work: 5 sets 8x85lbs

Pushups T3

8reps knee assist
7 reps reg

Calories right at 1600 today…

@Harp2011 good day but I would up the calories a bit by 100-200 add some more omega 3 fats i see you have 6 but try to get distilled fish oil

 

[stevesmi]

that is an awesome update
try to find some walking or jogging buddies that you can go with that really makes it more fun and safe
there are running groups everywhere I used to be part of one that meet up after work and usually in the evenings

 

[Harp2011]

that is an awesome update
try to find some walking or jogging buddies that you can go with that really makes it more fun and safe
there are running groups everywhere I used to be part of one that meet up after work and usually in the evenings

That’s fair. Mostly work schedule dictates my day and in the winter, weather. I like running and that’s is in part my motivation, running on my frame at this weight isn’t as much fun, more injury prone . But i don’t mind Lone Ranger running, there places here walk/run and female runner friendly. Always being careful and my guy goes too most days.
But yes there s few groups here, mostly twice a week running groups.

 

[SteveMobsterG]

You'll use more energy on the ice

 

[ceo]

sister tried to run on grass don't injure yourself on hard surface

 

[ROIDDERS]

some places have indoor soft tracks

 

[chesty]

never run on concrete and avoid pavement as much as possible very tough on the legs

 

[Ulter]

have you looked into doing some yoga especially hot yoga?

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

Bikram or hot yoga will kick your ass like nothing else

 

[2Thick]

yes Hot Yoga is definitely great cardio and it's low impact

 

[Vadim Fedorov]

you are doing great keep up the good work your diet is on point

 

[Monstro]

that's good you're keeping up with your fruits and vegetables and fiber

 

[Harp2011]

have you looked into doing some yoga especially hot yoga?

I tried this, not for me.

 

[Harp2011]

sister tried to run on grass don't injure yourself on hard surface

some places have indoor soft tracks

We do! And also soft trails. I run slower now I’m heavier and have brisk walk breaks, it’s improved my endurance. Definitely only mostly walked 20lbs ago. It feels good. Also ride bike and spin bike

 

[ballin2504]

We do! And also soft trails. I run slower now I’m heavier and have brisk walk breaks, it’s improved my endurance. Definitely only mostly walked 20lbs ago. It feels good. Also ride bike and spin bike

At least you’re getting it in

 

[Harp2011]

Jan 27
10mg each GW and Ostarine
2 Alcar
1 hour 4 miles trail hike

Meal 1

Broccoli, Kale, Red Bell peppers
5.1oz Top sirloin steak
1 Tbsp olice oil
15g barleans fish oil
Vitamin k2/D3, Multivitamin

Meal 2

12oz bison 90/10 baked meat balls
30g Cherry tomatoes
80g hyacinth beans
50g brown rice
65g spinach
15g barleans fish oil

Workout:

Bench Press T1
Warm up: 10 x 45lbs, 10x50lbs, 10 x60, 10x65

Work: 10x75lbs, 10x75lbs,
4 sets of 10x80lbs,
drop set : 10 reps x 90lbs

Curtsy Squat T2
6 sets of 8 x25lbs

Push press T2
12x45lbs, 2 sets of 8 x65lbs,
2 sets of 7x65lbs

Crunches T3
5 sets of 15 reps

DB Fly T3
5 sets of 10 x 30lbs

 

[MUSTANG_18]

Jan 27
10mg each GW and Ostarine
2 Alcar
1 hour 4 miles trail hike

Meal 1

Broccoli, Kale, Red Bell peppers
5.1oz Top sirloin steak
1 Tbsp olice oil
15g barleans fish oil
Vitamin k2/D3, Multivitamin

Meal 2

12oz bison 90/10 baked meat balls
30g Cherry tomatoes
80g hyacinth beans
50g brown rice
65g spinach
15g barleans fish oil

Workout:

Bench Press T1
Warm up: 10 x 45lbs, 10x50lbs, 10 x60, 10x65

Work: 10x75lbs, 10x75lbs,
4 sets of 10x80lbs,
drop set : 10 reps x 90lbs

Curtsy Squat T2
6 sets of 8 x25lbs

Push press T2
12x45lbs, 2 sets of 8 x65lbs,
2 sets of 7x65lbs

Crunches T3
5 sets of 15 reps

DB Fly T3
5 sets of 10 x 30lbs

@Harp2011 following your updates
please share hike pics next time we love those

volume is good on training you stay this level

 

[Noah Wixx]

Excellent work, doing a great job so far. Stay the course good things will follow

 

[stevesmi]

We do! And also soft trails. I run slower now I’m heavier and have brisk walk breaks, it’s improved my endurance. Definitely only mostly walked 20lbs ago. It feels good. Also ride bike and spin bike

low impact high intensity cardio is a huge tool that i use and it works great
bikram yoga as someone mentioned earlier is crazy good. if you live near any decent sized city you likely have a studio for it, i highly recommend trying it. you will burn some crazy calories and strengthen your heart like never before.. also a lot of these studios have pilates too which is great for the core

 

[SteveMobsterG]

that is an awesome update
try to find some walking or jogging buddies that you can go with that really makes it more fun and safe
there are running groups everywhere I used to be part of one that meet up after work and usually in the evenings

Yep. I can always talk to people on my walk

 

[ceo]

sister we are impressed with your diet improvements

 

[ROIDDERS]

how are you liking the GW so far

 

[chesty]

you should start feeling a lot of endurance increases

 

[Ulter]

let us know what you do over the weekend we are thinking of you

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

nice job on the diet I love the green vegetables

 

[2Thick]

your diet has been amazing so far after you made some changes

 

[Vadim Fedorov]

great job on this can't wait to see how you progress

 

[Monstro]

I bet you end up losing a lot of weight on this log more than you even want

 

[SteveMobsterG]

Hell of a No1 meal

 

[Harp2011]

I should say i noticed less fatigue but how much is real after three doses is hard to tell. Keeping up the regimen. How is Ostarine supposed to make me feel? Posting log later today

 

[Harp2011]

Hell of a No1 meal

Brunch? Lol breaking fast literally

 

[Harp2011]

low impact high intensity cardio is a huge tool that i use and it works great
bikram yoga as someone mentioned earlier is crazy good. if you live near any decent sized city you likely have a studio for it, i highly recommend trying it. you will burn some crazy calories and strengthen your heart like never before.. also a lot of these studios have pilates too which is great for the core

There are a few around. I just really hated hot yoga.

 

[Harp2011]

how are you liking the GW so far

I think it’s giving me more endurance but I’m not sure if that’s placebo effect. My heart rate monitor says i ran the same place at lower heart rate for longer and felt less fatigued at the end? Idk. Only few doses. Let’s see

 

[ballin2504]

I think it’s giving me more endurance but I’m not sure if that’s placebo effect. My heart rate monitor says i ran the same place at lower heart rate for longer and felt less fatigued at the end? Idk. Only few doses. Let’s see

Gw will def give you more endurance

 

[Harp2011]

I bet you end up losing a lot of weight on this log more than you even want

I hope you’re an Oracle, so far I’m enjoying my new lifting block. I like increased volume.

 

[Harp2011]

Jan 28
10mg each GW and Ostarine
2 Alcar,

Spin bike1 hr
Fasting

Deadlift T1

Warmup: 2 sets of 10x65lbs, 10x75lbs, 10x95lbs
Work:
7 sets of 10 x 105lbs

Close grip Bench press T2
Warmup: 10x45lbs
Work: 5 sets of 10x 65lbs

Leg raises T3
4 sets 15

Skull crusher T3
5 sets of 12 x 25lbs

Chest support row T3 EzBar
5 sets of 10 x 65lbs
Don’t like this set up, going with dbs next time.

Step ups, mountain climbers, or jump squats in between sets.


18hr fast omad today, not hungry
4.8 oz top sirloin
255g spinach
75 g Avocado
10g fish oil

 

[MUSTANG_18]

Jan 28
10mg each GW and Ostarine
2 Alcar,

Spin bike1 hr
Fasting

Deadlift T1

Warmup: 2 sets of 10x65lbs, 10x75lbs, 10x95lbs
Work:
7 sets of 10 x 105lbs

Close grip Bench press T2
Warmup: 10x45lbs
Work: 5 sets of 10x 65lbs

Leg raises T3
4 sets 15

Skull crusher T3
5 sets of 12 x 25lbs

Chest support row T3 EzBar
5 sets of 10 x 65lbs
Don’t like this set up, going with dbs next time.

Step ups, mountain climbers, or jump squats in between sets.


18hr fast omad today, not hungry
4.8 oz top sirloin
255g spinach
75 g Avocado
10g fish oil

@Harp2011 spin bike faster, perfect! thats the correct way

omad i like that and you doing keto omad perfect
keep us updated please

 

[MasonicBodybuilder]

Definitely give it a couple weeks to really see GW true effects but some people see them early. I know for me it is usually only a few days. Sounds like it might just be starting to work for you.

 

[Harp2011]

@Harp2011 spin bike faster, perfect! thats the correct way

omad i like that and you doing keto omad perfect
keep us updated please

Cheers Mustang! Appreciate the tips. I'm liking the volume

 

[Harp2011]

Jan 29

10mg GW+Ostarine
Am fasted cardio 1hr treadmill

Meal omad 1. After 16hr fast
2 cups red cabbage broccoli slaw
100g Avocado lemon juice cayenne
6.3 oz chicken breast
10g fish oil

Lift Workout:

Warm up : step ups + medicine ball slam 2minutes

Overhead press : T1
Warm up: 3 sets of 10x 45lbs
Work: 5 sets of 8 x 55lbs

Pause Squat: T2

Warmup: 2 sets 10x 55lbs
5 Sets of 8 x 75 lbs

Ab roll outs: T3
5 sets of 12

Pushup : T3
5 sets of 8

DB curls T3
5 sets of 10 x 25 lbs

3 rounds of 1 minute each

Medicine ball slams 16lb
Step ups

 

[Slyderkt]

I am late to this party!
As you have probably figured out. This is a great group for support and knowledge.
Keep up the work. I for one can say do no not diet! Just make a change in your life style.
That is what you have done. You have changed your eating habits. You have a solid workout regimen.
You have changed your life. That change is showing in your appearance.
Your mental and physical life will only continue to improve.
Very proud of you.

 

[MUSTANG_18]

Jan 29

10mg GW+Ostarine
Am fasted cardio 1hr treadmill

Meal omad 1. After 16hr fast
2 cups red cabbage broccoli slaw
100g Avocado lemon juice cayenne
6.3 oz chicken breast
10g fish oil

Lift Workout:

Warm up : step ups + medicine ball slam 2minutes

Overhead press : T1
Warm up: 3 sets of 10x 45lbs
Work: 5 sets of 8 x 55lbs

Pause Squat: T2

Warmup: 2 sets 10x 55lbs
5 Sets of 8 x 75 lbs

Ab roll outs: T3
5 sets of 12

Pushup : T3
5 sets of 8

DB curls T3
5 sets of 10 x 25 lbs

3 rounds of 1 minute each

Medicine ball slams 16lb
Step ups

@Harp2011 OMAD with 16 hour fasting PERFECT! love your approach, you'll see a lot of benefits

3 rouds with medicine ball right?

 

[stevesmi]

nice job don't be scared of eating fruits especially things like pineapple and papaya

 

[SteveMobsterG]

Looks good.

 

[Harp2011]

@Harp2011 OMAD with 16 hour fasting PERFECT! love your approach, you'll see a lot of benefits

3 rouds with medicine ball right?

I did 2 rounds before weight lifting and three after finishing.

 

[ceo]

sister yes don't treat it as a diet, treat it as a lifestyle!

 

[ROIDDERS]

nice update. I hope this log is helping you stay motivated daily

 

[chesty]

fasted cardio is amazing everyday!

 

[Ulter]

keep up the good work we are proud of you

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

your diet is on point as well great job

 

[2Thick]

you won't go wrong sticking to this sort of diet