Please Scroll Down to See Forums Below i've been able to lose 5% body fat in the last month (%22-%17) going from 166 in the morning to 163 in the morning. i started with 1 trex and lrex a day, one of each in the morning. the 2nd week i took one of each in the morning and afternoon. 3rd week i started taking 2 trex in the morning and 1 in the afternoon. and on the 4th week i started taking 2 trex in the morning and afternoon along with the lrex. i added eca stack in the morning the 4th week also. i plan to pyramid up with that too in the same fashion of the trex.i also used rala before carbs. i eat a minimal amount of healthy carbs. i also used yohimburn df before cardio. i had a pretty restrictive diet with a deficit of a few hundred calories, depending. i ate around 5-6 meals a day. as for training, i train lifting MWF every week as hard as possible to prevent muscle atrophy. i do mainly compound movements. i do cardio immediately after, at a decent intensity. on t/tr i would do cardio at a harder intensity. i rest during the weekends. i plan to keep with the training till i hit 10% and do my first bulk cycle, ala mr. x, no AAS. my abs are even becoming more apparent. pretty exciting for me. i also plan to start incorporating g plenish into the diet to further protect muscle mass and after as well. these products have been a god send. not only do they work but you spend so much money on them that it makes you work harder. i'd love to hear about other people's experiences as well. i will update in another month. thanks af and board for all the help.
my progress on af products thus far
- Thread starter sfreak49
- Start date
M
Mr.X
Guest
Good to hear, I'm glad to you got the results you were hoping for 
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Mr.X
.Mr.X
macrophage69alpha
New member
macrophage69alpha
New member
updates?
well i got the gplenish on monday along with more yohimburn, trex, and gluceroll r. damn that stuff runs out fast. i've began incorporating even more carbs to the diet, mainly yogurt for the calcium. i think it has a high gi, but oh well. i've noticed increased vascularity and muscle fullness with the gplenish. i can't wait to measure my bf% on monday. thanksgiving was hell for my diet but i considered it one big carb up . i've still been maintaining the same workout schedule. i even gained 10 lbs on my bench and 20 on my incline my past 2 month weight cycle. my abs are coming along nicely. i'm incorporating needsize's routine. i'm also trying to cycle lots of different ab excercises as quickly as possible. usually leaves me feeling like throwing up, but if a lay down for half and hour and read book i usually feel better : ). i'm very tempted to start a bulk cycle using the methods in the book super squats. haven't read it, but the reviews on amazon sum it up. will update after the christmass holidays. i pray they don't go the same way as the thanksgivng holidays. 
. i've still been maintaining the same workout schedule. i even gained 10 lbs on my bench and 20 on my incline my past 2 month weight cycle. my abs are coming along nicely. i'm incorporating needsize's routine. i'm also trying to cycle lots of different ab excercises as quickly as possible. usually leaves me feeling like throwing up, but if a lay down for half and hour and read book i usually feel better : ). i'm very tempted to start a bulk cycle using the methods in the book super squats. haven't read it, but the reviews on amazon sum it up. will update after the christmass holidays. i pray they don't go the same way as the thanksgivng holidays. 
kraze
New member
dr0832 said:
Being familiar with UPS rates, I can tell you right now that 3lb package would ship for about $6.50-$7.00 (assuming it's being shipped to a residential address). Add the packaging material, tape, and box. You're easily at $8-9 bucks. What about the guy's time to prepare the package? Just a FYI
dr0832
New member
I don't know where you are but it costs me 1$ per pound to ship. The box probably costs $.50 at most and the guy working spends maybe 30 seconds or its a machine doing the packaging. I know theres been a bunch of times when I sold something on ebay and gave a set price on shipping through ups, and it cost me like 1/2 of what I estimated. Its the same as those people on ebay that set a fixed shipping price, and sell stuff for a low price, but the shipping price is like 2.5 times what it should be so you really only save a couple dollars. I don't think that its right to do this if you want repeat customers IMO.
macrophage69alpha
New member
UPS shipping is done by distance and varies considerably by # of zones. and there is a flat base price. pricing cross country usually goes 1-1.50/lb. and remember base.
usps is about 2$/lb, though the base is lower (heavier packages are thus cheaper UPS
usps is about 2$/lb, though the base is lower (heavier packages are thus cheaper UPS
macrophage69alpha
New member
indyjones said:Those are great results.
keep up the good work
another update. in total i've gone from 170 and 22% bf to 158 and 17% in about 9 weeks. the descrepancy between these numbers and my first post numbers can be attributed to thanksgiving holidays. did the math, and it seems like most if not all the weight loss has only been fat. that or my tanita scale bf measuring mechanism is a bit off. it may also be because i have started using gplenish. it is scary how well my abs are coming along. i'm very proud. btw i have only been using af products along with a regular weightlifting schedule and 35 min of moderate to intense cardio right after m-f. i've been taking multi vitamins as well. its all very exciting. i'm planning to stop when ever i can see my abs clearly. at this rate, i have no idea what bf percentage that will be, but i'm hoping maybe around 10%. i know this is pretty high for abs to be apparent but they've been coming along so well that i think they may be visible. i really can't wait to get there, and then start an all natural bulk cycle. i'll keep everyone updated as promised. i'll even post pictures when done with this cutter. thanks again for all the support.
i'm trying not to let the holidays get me down. so much temptation everywhere, as far as fattening foods go. i got some captain of crush hand thingies. they make my forearm vascularity pop out like mad. i'm keeping with the work out schedule. i just clocked in at 153 with 16% body fat. seems like i am losing a bit of muscle now but that's expected. i still plan to drop down to around 13-10% body fat. if i lose another 10 lbs of fat and with a consideration of 5 lbs of muscle i'll be at 10%bf at 138 and still benching 200 (checked today, can still do it). i'm looking for some old picks of myself so i can show before and after. i hope i can find them. i have no shame in endorsing the af products. they ARE top notch. update in a week or so.
macrophage69alpha
New member
macrophage69alpha
New member
junk said:
ok. i'm thinking i'm gonna start my first bulker (naturally) come the second week of january. i was wondering how many calories i should eat for each pound i weigh. i've heard anywhere from 16 to 20 kcal per lb. i was also wondering if these numbers are multiplied by complete body weight or just lbm? any insight guys? also, i was thinking of doing mr. x's recommended nutrient split of 40p/30c/30f. has anyone experimented with this split? any comments? all tips and comments are appreciated. happy holidays.
macrophage69alpha
New member
really depends on your metabolism and only lean mass should be considered in the multiplier ( a relatively hard thing to do).
also take into account whether you will be increasing (or even perhaps decreasing- which many do when bulking- though dont reccomend it) activity level
also take into account whether you will be increasing (or even perhaps decreasing- which many do when bulking- though dont reccomend it) activity level
macrophage69alpha
New member
^
ok guys. went a little overboard during the holidays. gained a little weight but wasn't that big of a deal. i decided i was thin enough to start a clean bulk, only using 16*bw because i'm very sensitive to food. i'm gonna use creatine, gplenish, and a little trex and more lrex to try to bulk cleanly. no cardio. only a little light cardio before lifts. i'm doing needsize's 5X5 routine, that works both slow and fast muscle twitch fibers. i'm not doing all the excercises he listed but most of them, since i'm sure i can benefit from just the core ones with this routine, good food, supps, hard work, and time. this is all considering the fact that i have never really trained that well before and still consider myself a beginner.
also, given macrophages reply, with my tanita body fat measuring scale, i figured out my lbm was 130, by multiplying my body fat percentage to my weight, and minusing that number from total weight. my original setup was 16kcal per lb of weight, which is about 2500. with only lbm in this equation, it would be about 20 kcal per lb of lbm. is this too much? its all clean eating. any thoughts?
this is part bump, *for the answer to my last question, and part update. i have started my first natural bulker. i eat 2500 calories a day in 6 meals. i have to say, i didn't know you needed to eat THIS MUCH to gain. but i feel much healthier and much more satisfied, although a bit satiated with all the not too tasty food. i feel like i shit everytime i eat. you could time a clock by it i'm sure. i got neurogenix in the mail, and haven't noticed much yet, but i read it was susposed to take a month for effects to take place. i also got p7, rala, and some more lrex. i am using needsize's 5*5 routine. i have to say i like it so far. obviously hasn't been long enough to notice results, but i'll keep everyone posted. i'm also not doing so many arm movements on tri/bi day since they get such a workout the rest of the week. my weight is now 157 at 16% body fat and 5'11.5". got my creatine in the mail and my allthewhey strawberry too. too excited to see the things to come. my new years resolution: gain 25 lbs lbm. i hope it works. i'll keep everyone posted.
theALPHAone
New member
is the Gplenish really helping you that much?
well, my intake of milk is definitely impairing my recovery time with all the lactic acid, but i won't be able to tell about the gplenish till i finish the first few weeks of my cycle and see how far i progress beyond my personal bests. to maximize growth in the first few weeks, i'm making my negative's real slow and exploding my positives, much like dc training recommends. once the load on the bar is too difficult to do that, i will return to doing controlled movements. i just wanted to make this first month count. is this a bad idea or not? any suggestions?
3lrex and 1 lrex twice a day. gplenish and creatine twice a day. lots of water, meals are pretty much the same all day. a can of tuna, two slices of whole wheat bread, mayo, and 2% milk. that goes 4-5 times a day. trying not to worry about mercury, and in college, don't have much time to cook anything. i have a 2 cup of milk, and whey shake after work outs. and 2 cups of water, gplenish and protein shake before bed. diet hasn't been that clean cuz everytime i get high, i eat almost everything. i'm gonna try to quit that for a month. i'm sure the results will be better now. any suggestions macro? was thinking of getting swole v2 since i don't think i respond to creatine very well.
macrophage69alpha
New member
some options
swole v2
kre-alkalyn
citrulline malate ( san's OX seems decent- Man Sports is coming out with a version soon as well. ergopharms has not gotten very good reveiws- perhaps because it breakdown in solution- perhaps a PH issue)
swole v2
kre-alkalyn
citrulline malate ( san's OX seems decent- Man Sports is coming out with a version soon as well. ergopharms has not gotten very good reveiws- perhaps because it breakdown in solution- perhaps a PH issue)
