Ryujiin

Seems my grasp on typing the English language has gone to hell. Last workout in yesterday pre-CNY, so now its 10 days of at home workouts until things re-open. Weather is getting warmer and sun is breaking the skyline sooner in the Am, so morning walks are becoming a little nicer. Honestly, as much as I have regressed, this past year was a worthwhile venture/roller coaster and I did make some good progress when I was able to focus fully. Official kick off to the refreshed recomp will be Monday Feb 22. See how much I can do over 20 weeks. Get er done.

Welcome.

Have been looking back through this log and it looks like my peak was August/September last year before stuff happened, even though I was still fat, looking at the photo I realize that at that heavier weight I was leaner than I am now. Rough. Life.

I stumbled across a google drive with lots of goodies on it. If not cool (I pre apologize), @CapeBretonDadBod If needed I can delete or edit. Thanks,

Leg workout decimated me (to the point I could note do the bonus set of lunges I was wanted to) Sweating and gasping. Good times. Grow you twig fooks. Wednesday Legs: Laying Leg Curl: 3 progressive warmup sets, 3 work sets to failure (8-12), 1 back off set (20) Squat or Hacks: 3 progressive warmup sets, 2 work sets to failure (12-15), F that noise. Leg Press: 2 work sets to failure (12-15), 1 back off set (20) Unilateral Leg Extension: 3 progressive warmup sets, 2 work sets to failure (12-15) Lunges: 2 sets bodyweight (death) Still fat. All in due time.

Pico-update: Push workout was solid last night. The higher carb/calorie content combined with berebrine supplementation has been giving me some interesting pumps and strength. Felt like a firehose when I was doing dips. Digging the plan laid out by Airman. 3 more workouts before it all shuts down for 10 days. Tuesday: Push - Chest, Shoulders, Triceps Chest: Incline DB Bench: 3 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Machine Press: 2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Cable Flies (mid position):(pec dec, cable or dumbbell)2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Dips: 3 work sets to failure Rear Delt Deck: 2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) DB Shoulder Press: 2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Dumbbell Lateral Raises: 3 work sets

Micro-update: Had a solid workout last night. I will not that I have confirmed Im a fat ass again via mirror, but I still have veins in my bi's and calves, so at least there is that. Monday: Pull - Back Width and Biceps Back Width: Wide neutral grip pulldowns: 3 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12), 60 seconds hold in stretched position One arm cable high row: 2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Close grip pulldown: 2 work sets to failure (6-8), 1 back off set (8-12), 60 seconds hold in stretched position Biceps: Dumbbell curls: 2 progressive warmup sets, 2 work sets to failure (8-12), 1 back off set (20) Hammer curls: 2 work sets to failure (8-12), 1 back off set (20) Calves: Standing calf raises: 4 progressive warmup sets, 2 work sets to failure (8-12), 1 back off set (20) 20 min incline treadmill

Digging the bowflex db's in the back. I used to have a set of those. Pretty solid setup you have going man.

Nano-update. Weight rolled down to 100.3kg randomly, so I'm hoping its a good sign that my body has adapted to the new diet and workload. We will see where I am sitting after this week, then things will be a few steps backwards as everything shuts down for CNY but post that, I plan to come out swinging and this log will be moving to version 2.0 with new baseline photos and stats. Feb 22 is the official kick off for that. On the life side, wife is 6 weeks officially, 108 beats per min and 5x10mm or something like that. According to the doc, everything looks good so far and this coming weekend we are back for another check up. Im surprised how hungry she is for only 6 weeks, but Im thinking its a good sign. So far, things seem better this time around then last time. So, fingers crossed and lots of being careful about diet and stress etc. Also decided that when I do reach my goal BF%, Ill be getting some ink as a reward. I guess I should start saving now as I have been dying for a shoulder/half arm sleeve.

Quick update. My body is just now starting to get used to the diet change. It was a big shift in not only calorie content/macros but also in timeframe. As mentioned above, my weight has seem to stabilized around 103kg +/- Ill post new pics up as a fresh starting point for phase 1.1a, better known as the "shut up and listen to airman" phase. I have just under two weeks of active gym time left before everything shuts down for CNY and probably Covid round 2, so who knows. I'm being looked at like a walking disease again, which is always fun. Yesterday looked like: Meal 1: 10am 50g oats w/ cinnamon, 25g berries & 2 servings whey, 1 Tsp NPB Meal 2: 1pm 150g chicken, mustard, 1 apple, 1 tbsp NPB* Meal 3: Pre Workout 4pm 150g chicken, 2 wraps, mustard Meal 4: Post Workout 7pm 2 Serving Whey, 1 granola bar, 1 banana Meal 5: PW Meal 9pm 200g shrimp, 150g rice, mixed veggies Supplements: Wakeup: 500mg curcumin, 1g astragalus, 1g NAC, 1 baby asprin, 10mg cialis, 3 caps NOW prostate support, 500mg berberine With meal 2: 3g fish oil, 1 cap K2/D3, 200mg Q10, 1 serving Nutrex Vitadapt With meal 3: 500mg berberine 45min pre-workout: 1/2 serving ANS Prophecy With meal 5: 400IU vitamin E, 1g vitamin C, 500mg berberine Before bed: 200mg magnesium chelate For the gym, I gave the above leg session by airman a go. Pretty solid and my hamstrings are oddly sore today. For squats, ChinTTPump was in the rack for the entire time I was at the gym, so I did them on smith with a more forward foot placement and a little more lean back into the bar. 20min post cardio. 8 percent incline, 5km/h give or take. Not easy as my knock off Beats finally died during leg press...so ya, debate on what to get as a replacement. I'm not expecting much to happen over the next few weeks and I feel like I took 50 steps backwards since coming off TRT, so I am very much looking forward to getting back on. I am surprised that my strength has not declined at all over the last few months which has been nice. I am pretty sure so fat has rolled back onto my frame as you will see later when I slap up new picks. All in all in a good place outside of my wife already going into pregnant beast mode. Dragon lady is a solid term and ironically, she is a dragon zodiac. Pretty sure I am cut off for the next 9 months so if my sex drive comes back....FML

Man when you post you go all out. That a solid plan/split. I should have been more clear in that the 100rep leg press is just the warmup to get blood moving, heart rate up and hopefully have some impact on the muscle fibers in my legs as they are what I would say is my weak point. The rest of high rep day was more in the 10-15 range to failure and low rep day was more 5-10 to failure. I think the plan you outlined looks much more solid though, and honestly, probably more enjoyable. My weight actually went up to 103kg and then stabilized for the last week, so I am hoping to see some improvement after this week. On a different note, my wife tested positive so the fertility plan worked. That means in about 3 weeks I will hopefully be back on either my TRT or go all out with the low dose blast previously mentioned. Honestly, having low test levels sucks alot, and not just in body comp, but mood, sleep, focus. Everything has taken a big hit.

Any recent changes in diet? On the AAS, another vote for blood work to see what is up. Also run a urine test if you can and do remember that if you are getting your kidneys checked, try not to crush the weight 2-3 days before your test as it will greatly elevate your creatinine levels.

There is an older thread someplace with a load of designs in it. Never came to light though. Not a bad plan man.

Here is what I ended up running yesterday and so on track to run today. This seems to be the easiest for me to follow and plan out so far as I can keep most items at work with no real prep. I'm wondering if the calories and macros are lacking, but I'm sure they are not as clean as My Fitness Pal lays them out to be. But you know, I would not be against some cheese on my wrap lol. @airman I know you laid out a pretty bad ass plan above and I greatly appreciate it man. Just wondering what you think about this one? Given how shredded you are, Ill take anything you give...(that statement reads out all kinds of Shawshank Redemption level wrong) Meal1: 50g oats w/ cinnamon, 25g berries & 2 servings whey, 1 Tbsp NPB Meal 2: 150g chicken, mustard, 1 apple, 1 tbsp NPB* Meal 3: Pre Workout 150g chicken, 2 wraps, mustard Meal 4: Post Workout 2 Serving Whey, 1 granola bar, 1 banana Meal 5: PW Meal 200g shrimp, 150g rice, mixed veggies Meal 1: C 56, F 14.4, P 60.3.3 CAL 579 Meal 2: C 33.5, F 10.4, P 39 CAL 365 Meal 3: C 44.3, F 9.2, P 42.6 CAL 422 Meal 4: C 51, F 4.9, P 50.3, CAL 445 Meal 5: C 51.4, F 2.5, P 39.1 CAL 474 Total macros: C 236, F 41, P 231 CAL 2284 (I would guess an actual value more in the 2500+/- range) I was also thinking about switching up my training split (still doing walks in the AM and 20-30min cardio post) to the follow (as I cant make it to the gym on weekends). Note that weekends will be active though with walks, yoga, etc. Monday - High Rep Push (100-200 rep leg press/just the sled or extensions) Tuesday - High Rep Pull Wed – Low Rep Legs Thursday – Low Rep Push Friday – Low Rep Pull (100-200 rep leg press/just the sled or extensions) *Wed will include Squats, Friday will include Deadlifts (appropriate mobility work and warm up sets pre)

Things I put in my mouth yesterday: Meal 0: Pre-food 1Tbsp apple cider vinegar, half lemon (squeezed) mixed in 500ml water. Meal1: 50g oats w/ cinnamon & 2 servings whey, 50g black berries, 1tbsp NPB Meal 2: 100g lean beef, 150 white rice, 75g tofu Meal 3: Pre-workout Medium Apple, 150g chicken w/ hot sauce Meal 4: Post-workout 2 servings whey, 1 medium banana, 1 soft chew dark chocolate granola bar Meal 5: PW Meal 200g baked fish, 150g rice, large salad with 1tbsp sesame dressing (ya, I know, wasted calories) Health sups have not changed much: AM: 1g NAC, 500mg curcumin, 2g astragalus, 10mg cialis, baby aspirin Meal 1: 300mg berberine Meal 2: 200mg Q10, K2+D3, 2 fish oil, multi-V, 300mg berberine Meal 3: 300mg berberine Meal 5: 1g vitamin C, 400iu vitamin E, 300mg berberine Bed: 200mg magnesium chelate Still running a legs, push, pull split monday to friday with 20min cardio after, weekends off except for outdoor activities or yoga at home with the wife. Am cardio if I can wake my ass up and drag myself out of a warm bed into the cold.

Its a mass scam email that is going around to a large number of their clients. The story is mixed but the gist of it is that it is an ex employee who had access to their data base and is using a bot to mass email anyone it has access too. This is why the details are limited to the name and address used (email address as well) but no actual order details. It has been confirmed by Panda as being a scam and the advice is to just delete and move on (do not reply to it) On a side note, the employee in question lives in the same city as Panda (PRC) and is being dealt with. If you savvy to what that means over here, its more than a stern talking too. If anymore info comes out, Ill let you know.

Squat and donkey calf raise your wife my man. Split squats with your new bench setup. Anything to get a solid pump to at least keep them from shrinking.

I'm a fan of the teacup approach. Some scalding (not boiling) hot water, stand the vial up in it, wait 10-15min, pull and swirl. Never tried with base though.

Not much to update on aside from that to my surprise, my weight has not moved since starting the new diet and I certainly thought it would bounce up a little. On the flip side, gym sessions have been so much better this past week.

Welcome man.

Just to throw up the food and macro's for yesterday and what should be similar today; Meal1: 50g oats w/ cinnamon & 1.5 servings whey, 1Tbsp NPB Meal 2: 150g chicken, 150-200g sweet potato, 75g edamame, 1Tbsp Coconut oil Meal 3: Medium Apple, 1.5 servings whey or 150g chicken/fish, 1Tbsp NPB Meal 4: 150g chicken, 150-250g rice, 1Tbsp Coconut Oil Post Workout: 1 Serving Whey, 1 serving psyllium Meal 5: PW Meal 150g fish, 150g rice, mixed veggies Meal 1: C 43.2, F 21.2, P 50.3 CAL 547 Meal 2: C 39, F 18.5, P 44.8, CAL 509 Meal 3: C 40.5, F 17.9, P 44.6, CAL 476 Meal 4: C 42, F 15.9, P 38.4 CAL 475 Post Workout: C 19.5, F 1.5, P 36, CAL 240 Meal 5: C 42, F 15.9, P 38.4 CAL 475 Total macros: C 226, F 90.9, P 252.5 CAL 2722 It was actually hard to put this amount of food down. Training; No adjustments. As an FYI, I wont be stepping on the scale for the next week or 2 if I can help it to avoid the forthcoming mind fuck, so it is what it is. I did notice my should strength during my push workout was abnormally high, so that made me feel the warm and fuzzies. Not sure how my body is going to react to the influx of calories, but hopefully well. Some Berberine HCL on the way to help with the carb load, but I wont be using it at the doses I have seen, more in the range of 200mg at both pre and post workout meals. On the life side, nothing special for new years eve, but; new years day I felt like I was dying. I woke up feeling fine, drank some water and then proceeded to vomit for 20min. This was follow by 48 hours of fluid rejection from the other end and my entire body feeling like I was hit by a bus. Needless to say, 2 days bed rest. Good times.

Just to put this out there, my current TDEE is around 3000cal (if my hormone levels were optimized) So the recommendation for a reset from Airman is 100% spot on as my metabolism must be ghosted at my current calorie intake after a few months of riding this low curve. Ill throw up a new set of pics and weight stats to give a better feel of were I am currently at on Monday. Feb 22 is still my planned kick off day to go back on (assuming my wife is knocked up by then) as you all know I had to come off of my TRT in effort to get my swimmers swimming again. Normal volume, terrible motility. Blood work next month hopefully.

Awesome @airman Greatly appreciate the feedback and I think I will be giving this a go to see what happens. Its about time for a change and this looks pretty darn good.

That sucks. Hope the re-batch works out. Have you ever used product with Mig before? Just wondering as most guys prefer MCT for home brew.