Rebound semi-log

[Deleted member 123722]

This won't be a log per say, but I will post what happens to me in the next three months, now that I'm done with my cut, not by choice, but by circumstance. I was advised by my friend who is a coach, to use this "failure" as an opportunity to refeed the body and spur new growth by intelligently rebounding rather than becoming a fat whale.

I will continue my 400/400 cyp/primo with 50mg Var ed; t3 will be reduced to 25mcg ED, as I will be taking 10iu of GH ED for the entire three months. I have also gotten berberine to help with blood glucose, despite my levels being 100 fasted (not too bad for 10ius), however, my carb intake is going to be DOUBLE on training days only. I told him I wanted to replace Primo with Deca, but he said this isn't about relying on the drugs for growth; it's relying on the food that the body is dying to uptake, so there is no need to take any new compounds or up the existing ones.

Training day macros:

Protein: 230
Carbs: 500
Fats: 100

Total calories: 3820

Off days

Protein: 230
Carbs: 300
Fats: 100

Total calories: 3020

Training will be bro split, but I'm going to emphasize on arms and calves since I want them to grow. This means I will prioritize them and hit them with more volume and frequency, while I pull back some from my best parts (chest/back). I could do the back/bis; chest/tris , and then their own dedicated arm day, but I want them to be totally fresh on their own days, and have two dedicated arms days. Calves will be hit three times a week instead of two. Currently, my bis and triceps get 12/16 sets a week; I'm shooting to start with 16 for biceps/ 20 for triceps, and gradually increase the volume, until they are getting wacked with such high volume, I'm forced to deload and return to a normal training block. Then repeat one more priority growth phase, then back to normal.

Monday: Arms/Calves
Tues: Back/Chest (yes arm day before will affect, but don't care, will work around it)
Weds: Shoulders/Calves
Thurs: Arms/Abs
Friday: Legs/Calves
Saturday: Rest
Sunday: Rest

Cardio will be done 5x a week, but not on leg day. This is so I earn my calories and don't get fat as fuck from this, since I do live a sedentary lifestyle on a computer most of the day. It will be LISS 30 mins PWO on training days, and AM or Night on off days.

This is what I'm planning to do...if you have anything to add or critique, feel free to give your opinion.

But as I said, this won't be a daily blog or anything detailed as last time; I'll just check in once in a while.

 

[Ryu82]

In for the follow again. Dig your logs.

 

[1tank1]

I don't like your gear doses or choices of (excessive) compounds or your protein/carb/fat ratios for an off period/deload/refeed"....but good luck with your goals bro.

 

[Ryu82]

I don't like your gear doses or choices of (excessive) compounds or your protein/carb/fat ratios for an off period/deload/refeed"....but good luck with your goals bro.

Tell us how you really feel?

 

[BWCguy]

Following. Keen to hear how the training adjustment works for the weaker body parts! It sucks when they just don't grow as quick as the others

 

[Deleted member 123722]

I don't like your gear doses or choices of (excessive) compounds or your protein/carb/fat ratios for an off period/deload/refeed"....but good luck with your goals bro.

my dosages are low and my compounds are the safest primo/var

 

[Deleted member 123722]

After thinking about it for two days, I will not be going into a surplus; I know my friend said it would be ok, but I'm going to trust my gut on this one, and I don't want to gain ANY fat at all. My body is beat up from being stressed; I think also putting it into a surplus and adding more calories will also stress it.

According to my new maintenance calories, I will need to maintain 3600 calories per day, but these calculators aren't super accurate, and we don't know for sure if I am 18% bf, so to be safe I will take the number in between 3300 and 3600; so I will not be going to 3800+. Thus, I will hit my calories at 3400-3500 a day.



I will make this phase as long as it needs to be until I feel ready for another cut. It could be one, two, or three months; I don't care how long, so long as I don't get fatter, and perhaps I may even recomp a bit. I've noticed from this weekend: so long as I keep the fats low, the amount of higher carbs I eat actually heat up my body, and I look fuller the next day. The problem with my other diet breaks, when I went HAM at Cheesecake Factory for example, I gained like 17 lbs eating meals high in fat and sodium...this time I'm simply going to double my rice servings, 150 gram to 300 grams and keep everything identical.

I woke up this morning at 219, despite eating many more carb calories, I look better and not carrying any excessive water. So long as I can keep my mid-section looking like this, I will be happy with gaining weight.



I stopped the T3 and clen. It may very well be the case that the t3 use from teh start could have helped much with rapid fat loss, but then accumulated into fatigue once I added the cardio several times a week. Next time, I will just up the clen to 80mcg and forget the t3 until I literally can't lose anymore fat.

Sticking with Test 400/Primo400/Var 50mg and GH 10iu. I got Berberine to help with insulin sensitivity, even thought my fasting BG is only 100 in the am: I'm taking everyone's advice on this one.

My macros will be

~250 protein
~410 carbs
~90 fats.

around 3500 cals

People give me shit for my breakfast, but fail to understand that is my meal literally before the gym: quick carbs, protein, and virtually no fat. It has a purpose and it's not because I actually crave cereal or something; I rather have eggs and toast, but I don't want a heavy meal before the gym; that's why my PWO meal is eggs, turkey, rice, so I can get my breakfast "fix."



I'm also adjusting my split so my arms have an extra day to heal, which means legs will move to Tuesday.

Monday: Arms
Tues: Legs/Calves
Weds: Back/Chest
Thurs: Arms
Friday: Shoulders/Calves
Saturday: Rest
Sunday: Rest

This split may be subject to change if I feel it's not "right." I could extend to six days a week with one rest day, we'll see.

Anyway, gonna eat, and hit the gym at 11:30am

That's all for now.

 

[GuerillaPete]

Why not go on a cruise dose of test only while you de stress your body?
Once i got to a high body-fat number similar to you when you started.
It took me 10 months to cut down thats the reason when you get lean you do everithing to not get fat again.
If it was easy everyone would have size and definition but it's not that simple.
Hope you make it one day to see how great it feels .

 

[Deleted member 123722]

I took a pic in the mirror when I was done blasting arms; I'm carbed the fuck out, feeling like 1 million dollars.



I also took a "action" shot where I actually look like a bodybuilder so you can get a feel of what my structure/frame looks like not posing. 5'11, weighing 219lbs today.

 

[Deleted member 123722]

Why not go on a cruise dose of test only while you de stress your body?
Once i got to a high body-fat number similar to you when you started.
It took me 10 months to cut down thats the reason when you get lean you do everithing to not get fat again.
If it was easy everyone would have size and definition but it's not that simple.
Hope you make it one day to see how great it feels .

Staying on the my cycle until it runs out in 10 weeks, then I'll take a month off totally to let all the esters clear, then jump back on TRT and assess where I want to go from there. Feeling fucking good right now.

 

[Deleted member 123722]

I had crazy energy/strength today.

I ended up doing five exercises for triceps: 5 x 6-8 reps with 45-1min rest in between, Jay Cutler style; and four exercises for biceps, same set and rep scheme as triceps. Felt great, and got a great pump as well.

See, this is why I like going to the gym, to feel this way, not feel like shit.

 

[Evom1]

Staying on the my cycle until it runs out in 10 weeks, then I'll take a month off totally to let all the esters clear, then jump back on TRT and assess where I want to go from there. Feeling fucking good right now.

I assume you mean finish the ten weeks then drop to trt, you're not going to go from on cycle to taking nothing for a month, then start trt right?

 

[Deleted member 123722]

I assume you mean finish the ten weeks then drop to trt, you're not going to go from on cycle to taking nothing for a month, then start trt right?

I am, because I'm taking 400mg of Test remember, so 1 month of injecting nothing, then I can resume TRT. And I take 200mg or "TRT" which is actually not TRT lol. They give 200mg over two weeks, so I'm double that; basically what Gabe told me to do.

 

[Evom1]

I am, because I'm taking 400mg of Test remember, so 1 month of injecting nothing, then I can resume TRT. And I take 200mg or "TRT" which is actually not TRT lol. They give 200mg over two weeks, so I'm double that; basically what Gabe told me to do.

I wouldn't just stop taking it for a month, it would have some not awesome effects. If you're not doing pct, just go straight to trt

Also my Dr perscribed trt is 200mg/wk divided doses throughout the week

 

[Deleted member 123722]

I wouldn't just stop taking it for a month, it would have some not awesome effects. If you're not doing pct, just go straight to trt

Also my Dr perscribed trt is 200mg/wk divided doses throughout the week

I guess it wouldn't really matter in the long run if I just went to TRT, since I'm on it for life.

 

[BWCguy]

After thinking about it for two days, I will not be going into a surplus; I know my friend said it would be ok, but I'm going to trust my gut on this one, and I don't want to gain ANY fat at all. My body is beat up from being stressed; I think also putting it into a surplus and adding more calories will also stress it.

According to my new maintenance calories, I will need to maintain 3600 calories per day, but these calculators aren't super accurate, and we don't know for sure if I am 18% bf, so to be safe I will take the number in between 3300 and 3600; so I will not be going to 3800+. Thus, I will hit my calories at 3400-3500 a day.

View attachment 169933

I will make this phase as long as it needs to be until I feel ready for another cut. It could be one, two, or three months; I don't care how long, so long as I don't get fatter, and perhaps I may even recomp a bit. I've noticed from this weekend: so long as I keep the fats low, the amount of higher carbs I eat actually heat up my body, and I look fuller the next day. The problem with my other diet breaks, when I went HAM at Cheesecake Factory for example, I gained like 17 lbs eating meals high in fat and sodium...this time I'm simply going to double my rice servings, 150 gram to 300 grams and keep everything identical.

I woke up this morning at 219, despite eating many more carb calories, I look better and not carrying any excessive water. So long as I can keep my mid-section looking like this, I will be happy with gaining weight.

View attachment 169934

I stopped the T3 and clen. It may very well be the case that the t3 use from teh start could have helped much with rapid fat loss, but then accumulated into fatigue once I added the cardio several times a week. Next time, I will just up the clen to 80mcg and forget the t3 until I literally can't lose anymore fat.

Sticking with Test 400/Primo400/Var 50mg and GH 10iu. I got Berberine to help with insulin sensitivity, even thought my fasting BG is only 100 in the am: I'm taking everyone's advice on this one.

My macros will be

~250 protein
~410 carbs
~90 fats.

around 3500 cals

People give me shit for my breakfast, but fail to understand that is my meal literally before the gym: quick carbs, protein, and virtually no fat. It has a purpose and it's not because I actually crave cereal or something; I rather have eggs and toast, but I don't want a heavy meal before the gym; that's why my PWO meal is eggs, turkey, rice, so I can get my breakfast "fix."

View attachment 169940

I'm also adjusting my split so my arms have an extra day to heal, which means legs will move to Tuesday.

Monday: Arms
Tues: Legs/Calves
Weds: Back/Chest
Thurs: Arms
Friday: Shoulders/Calves
Saturday: Rest
Sunday: Rest

This split may be subject to change if I feel it's not "right." I could extend to six days a week with one rest day, we'll see.

Anyway, gonna eat, and hit the gym at 11:30am

That's all for now.

Solid breakdown! Maintenance calories should stress the body a bit less. I find that hard to do whilst I am on. Like I'm either slowly cutting or lean gaining. Occasionally, at the start I may be recomping as I am getting adjusted to the dosages and food etc.
When was your last deload week (e.g., active recovery, 50% weight and volume)? Just training really hard for a long time will thrash your body and by the looks of it you are training pretty hard.

 

[Deleted member 123722]

Solid breakdown! Maintenance calories should stress the body a bit less. I find that hard to do whilst I am on. Like I'm either slowly cutting or lean gaining. Occasionally, at the start I may be recomping as I am getting adjusted to the dosages and food etc.
When was your last deload week (e.g., active recovery, 50% weight and volume)? Just training really hard for a long time will thrash your body and by the looks of it you are training pretty hard.

During my first diet break, after 3 months, de-loaded for a week. I also went on vacation with my wife, which was 4 days off, but traveling itself was stressful. Last week I did four days off again. I also switched my training from 6x a week to 5 days now.

 

[BWCguy]

During my first diet break, after 3 months, de-loaded for a week. I also went on vacation with my wife, which was 4 days off, but traveling itself was stressful. Last week I did four days off again. I also switched my training from 6x a week to 5 days now.

That sounds about right. I guess sleep quality and the amount of sets/big compound movements come into play. Like for sports where power is the goal it is common to have a week of active recovery after a 4 week training cycle and max attempt. Obviously, different training goals etc. Hopefully, the body starts to feel better soon.

 

[Deleted member 123722]

That sounds about right. I guess sleep quality and the amount of sets/big compound movements come into play. Like for sports where power is the goal it is common to have a week of active recovery after a 4 week training cycle and max attempt. Obviously, different training goals etc. Hopefully, the body starts to feel better soon.

I felt like 1 million dollars today, simply eating more calories and taking the weekend off... I dropped the t3/clen so my body is less "amped" as well.

 

[Deleted member 123722]

Despite DOUBLING my carbs, I woke up 217 this am lol. This just goes to show how important it is to make sure your calories are from good sources: I was eating all sorts of shit on my diet break last time and gained so much water retention lol.

I felt like 1 million dollars yesterday during my training; however, this morning I'm a bit tired, which I think is from getting t3/clen out of my system. This will probably last all week, which is fine and expected.

Shit, if I don't gain any fat, I may just as well recomp and even gain some tissue during this, which will increase my metabolism, and may even lean out a bit. That's the idea at least.

But what's really important, is that I stay at this weight for months so my body creates a new set point, and then I go hit another cut from there.