Week 1

[GnarShred]

Cool thanks guys! Busted out several hrs of physical labor today so no gym and I'll do some active excercise tomorrow but take another day off gym and get back to it monday. Though I've been feeling good I think couple days out of gym after a 10 day stretch I'm gonna be hungry for some gainz this week and have some great workouts! Especially as the winny starts kicking in a few days!

 

[GnarShred]

Alright hit 155lbs today 3lbs away from goal of 20lbs! I got this! Plan do diet down 10lbs and be shredded show ready (for no show just for practice)
Got a pr today on bench of 225lbs. Not bad considering I'm not lifting for strength mostly just reppin out with high volume. I would have maxed no more than 165-175lbs at the beginning 6 weeks ago. Tomorrow kicks off week 7...staying on the grind gotta kill these next few weeks!

 

[GnarShred]

Also killed off sets 4x10 with the full stack on triceps pull downs with cable using bar. It's the type that's has couple pulleys but I was pumped. I was using 50-60lbs on that few weeks back....full stack was like 110lbs? I'm a form critique also...always go form and squeezes over weight

 

[GnarShred]

Well that winny is doing just as expected....breaking me through my plateu of strength and weight. First 10lbs hit quick then the next few lbs were slow as expected (I know first few lbs are mostly water weight ) but I've been jumping up now...up 3lbs this past week since I started the winny. Feeling hard snd strong already too.
Today's leg work out squats went (only including my working sets) 225 1x10 / 275 1x10 / 315 2x10. Legs could have done another set of 315 but the low back was toast. 10 weeks ago 255lbs for 10 was tough!
1 more week of bulk and I need 2 more lbs to hit 20 total and 4 more to break into the 160's. Then I'll have 4 weeks of cutting

 

[GnarShred]

Here's updated photo. I'd like to hit some different angles but this shows the progress same angle as the first 2. I was pumped post workout for the 2nd pic and no pump on this pic. All over feeling good right about 20lbs gained. Starting cutting diet Tuesday or Wednesday

 

[GnarShred]

Few more with some angles. Sorry don't have anyone to take pic so it's all mirror selfies. Also no pump on any of these.

 

[GnarShred]

I forgot to mention that my nipples were getting pretty sensative a week ago and I was getting nervous because I didn't get an ai. Never needed it in the past. But idk if it was dropping the dosage to 400mg last week or being on winny now but they are much more normal now. I knew winny doesnt aromatize but didnt think it would act as an ai either...Any thought there?Hopefully stays good the last 4 weeks here. Also I'm sure I'll get grief but I didn't get any pct. I think my natural levels are low but haven't done blood work in couple years so planning on bloods couple months post cycle so I can just get on trt from now on.

 

[D-Ballin]

Looking good man!

 

[Nieves]

Good stuff man!!! Looks like the gear and training ha been quite well according to your progress! Keep it up man!

 

[GnarShred]

@Nieves Thanks! Read some mixed reviews on their products but mostly good. Turned out great for me I'll use that source again.

 

[GnarShred]

Today was last day of bulk and weighed in at 158 hit that 20lbs gained! I think my bf hasn't changed so that's all water weight and muscle. Tomorrow starts 50g day of carbs. Planning 5-6 days low carb 1 day to carb up. Wanna keep clean on high carb days. At least low sugar not going for sweets.
Workouts haven't been amazing this week. Low back is getting so pumped I can't really do everything I want and to on leg day. Today was back and forearms are painfully pumped that I couldn't go as hard as I wanted probably hit 8-10 hard sets and I wanted about 20 total did 5 lighter sets 20 reps to try and pump the back was ok but i was frustrated so I moved on to smash biceps. Going to buy some hooks cuz regular wraps suck for all rubber handles. Honestly to me they are only good on dB or olympic bar. Been trying not to use wraps so my grip gets stronger but right now the pump is too much.

 

[GnarShred]

Breakfast going down right now 5 egg whites, 2 whole eggs and that's it! Then I'll hit the gym with 0 carbs in me. Post workout I'll do 6oz of meat and either half sweet potato or half cup oatmeal. Trying to do around 15 carbs 3 times a day. Plus I'll get a gram or 2 here and there equals my goal of 50g per day. I am actually pumped right now....let's see how my mood changes in a week lol . As of now I'll have 2 days a week at 300g carbs (little or no cheat carbs just rice, beans, yams, oatmeal pretty much what I have been doing the past 8 weeks) I posted on nutritional thread though because I am open for advice on the low carb diet. Protein stays around 200g daily. I'm weighing in at 158lbs right now

 

[Nieves]

Sounds like you have it all together right now man

 

[GnarShred]

@NievesThanks I'm trying. I am going to carb cycle at 3 days low 1 day high and just keep rotating through like that. Low days at 50g high at 400g.
Yesterday macro went
Calories 1611
Protein 207
Carbs 44
Fats 67.5
Today hitting gym in the am on 0 carbs is tough but getting through it. May do 15g carbs before training tomorrow then 15g after. Doesn't give me much for rest of the day though.
I've been going 0 carb until about 1 o'clock which is post workout and doing 20g then small serving around 3 then I had some in my pnut butter before bed. It's tough but I'm motivated

 

[D-Ballin]

I'm doing something similar. Full carb depletion for morning cardio really. Only carb sources are some salad mix for lunch, and then a half cup oatmeal pre lift, and a banana or orange post workout. Green veg with meat for an early dinner, nothing after that.

It's working nicely. The cravings are a motherfucker though. Shit leaves me feeling seriously hungry.

Try some oatmeal pwo. The added performance is definitely worth it to me. I always run pretty low carb to cut, but never timed it this diligently. It's actually a lot easier to function getting something in pre workout, rather than just focusing on hitting daily macros and pounding a whey shake first.

 

[GnarShred]

Oh yea I think timing is important. No need to carb up in evening and suffer all day. I just figured 0 carb before workout to burn fat in stead of glycogen. But yea I may do 1/4 cup oatmeal pre workout to give me Lil boost and so I'm not so weak and shaky after each set. Thanks @D-Ballin

 

[GnarShred]

And yea the craving is crazy!

 

[D-Ballin]

Oh yea I think timing is important. No need to carb up in evening and suffer all day. I just figured 0 carb before workout to burn fat in stead of glycogen. But yea I may do 1/4 cup oatmeal pre workout to give me Lil boost and so I'm not so weak and shaky after each set. Thanks @D-Ballin

Yeah, I tried it like that before. And also full keto. Not for me. The damned nausea would stick with me all day after lifting.

I look at the lifting more as muscle preservation, and HIIT style exercise. More about performance and increasing metabolism than burning fat calories directly. I have cardio in the morning for that purpose.

The deficit is the end all goal. The trick is staying sane while maintaining it for me.

 

[GnarShred]

Made it through the 3 day stretch. Energy wasn't bad. Did 15g carb ftom oatmeal hr before workout yesterday and mentally i was ready so workout was strong. Seems my muscles are getting sore easier though. On leg day I did high volume but less weight than normal got sore. Yesterday I did 5 muscle groups (just touching all upper muscles because I'm working all day Saturday and Sunday 12 hr shifts no time to work out but it's physical labor) and I went heavy but only couple excercise per muscle group and I'm a little sore. But that's like half my normal volume and I was struggling to get sore at end of my bulk.
Don't wanna get crazy but been craving some sweets so had small bowl of cereal asap when I woke up. Now I'll have eggs and some oatmeal.

 

[D-Ballin]

The recovery when cutting kills me. Takes so much more out of you in a deficit. And I stay sore for a day longer. Worth it in the end.

I cut my leg volume by about half, and it's still crippling me every week. Dreading this afternoon, haha.