Here is some of the food I ate today
My macros for today were:
This is a discussion on Eat clean. Sleep well. Train Hard. My first PH cycle with pictures. within the Cycle Logs/Reviews forums, part of the Prohormone Forum category; Hey guys! A little about myself since this is my first post. I'm 28 years old and just graduating with ...
A little about myself since this is my first post. I'm 28 years old and just graduating with a degree in Kinesiotherapy with an emphasis in Exercise Science. For people who don't know what that is, in a nutshell we use exercise modalities and education to rehabilitate or extend physical conditioning. We work along side physicians, physical therapist and occupational therapists. I'm also CSCS (Certified Strength and Conditioning Specialist) certified (help me get a job much quicker). I've been into the science of exercise and rehab deeply for about 3 years now, it all started when I lost a lot of weight (40 lbs, 10%bf) doing a cross fit program.
I'm 5ft 7 inches. I currently weigh 152 (small fry compared to most of you guys).
BF % is 11.5 (a little belly fat, can see upper abs, school hasn't helped!)
Macros- 1800kcal, 35% protein (160g), 40% carbs (180g), 25% fat (50g).
Macros on cycle- 2200kcal starting (+400), will increase as necessary. 35% protein (192g), 35% carbs (192g), 30% fat (73g). I try to keep my sources pretty even for Insulin control. This is a rough estimate of what i'll be trying to accomplish.
I currently work out 5-6 days a week, but the last year it's been mainly maintenance due to a frantic final year of school which is why you see only 1800 kcal, plus I'm short and any excess kcals show. Okay, like I said, first cycle guys, so here goes. I plan on doing H-drol, from research it seems a good starter.
Cycle- H-drol, Cycle Support, Multivitamin, Fish Oil, Taurine, BCAA, 100% Whey Protein/Egg Protein.
PCT- Nolva, PCT assist/support, Lean Xtreme, Multivitamin, Fish Oil, Creatine
Week 1- Pre-load Hawthorn berry & Milk Thistle
Week 2- H-drol 50mg + cycle supplements
Weeks 3-7- H-drol 75mg + cycle supplements
Weeks 8/9- Nolva 20mg + pct supplements
Weeks 10/11- Nolva 10mg + pct supplements
Woke up at 5:30 AM, went for 30 minute jog. I did right at 3 miles. Got home at 6 and cooked breakfast. I had one cup of oatmeal, 3 pieces of turkey bacon, and one protein shake (usually i want do a shake in the morning, i'll eat eggs instead but this morning was different).
I then went to class. After my first class ended, I went to the gym at 10 am. I worked till 11:15 AM and took 10g of bcaa during the workout.
Today I worked: Chest/Tri/Shoulders. I will be more detailed from here on out, but today I forgot my log book
BB bench- 5 sets pyramid
DB incline- 5 sets non pyramid
Pec Deck- 3 sets non pyramid
Standing Military press- 5 sets pyramid
Standing lateral raises- 4 sets each non pyramid
Seated Military Press- 4 sets non pyramid
Dips- Body weight, 5 sets
Skull crushers- 5 sets pyramid
Rope Pull downs- 5 sets non pyramid
Close grip pushups til failure.
No side effects, of course its the first day. I plan on doing 50mg through Wednesday then upping to 75mg. I drank about 1.5L to 2L of water today. Tomorrow I will have I will have a detailed log for my workout.
Here are some starting pics. Nothing impressive yet, I blame school haha.
Attachment 7573Attachment 7574
Here is my stack
Good luck, Im in
Ah what the hell sub'd
Log starting out very detailed... hopefully it stays this well... I will be checking up on ya progress bro... Good Luck.. your going to love your first cycle
I like the way this looks. Good luck.
Iron Legion Rep
Looks to be a promising log, keep your water intake high and hit it heavy; I'm sure this will go well!
Also, I'm interested to see what your background can bring to the boards.
Well today was hell! I had two seminars and a 10 hour shift so I didn't get a work out in, not even my early morning jog. I drank a good 2 liters of water today. Since it was an off day, my macro's dropped little since I always consume at least 200-300 kcal less on training days.
208.3g Protein (only 40 was from WHEY) the rest was albumin from egg whites and lean meats.
Woke up feeling fine. I took my typical 25-30 minute HIIT jog at 6AM. I accomplished a little over 2 miles. I'm going to quit doing this everyday. I will lower it to 2-3 x weekly from now on. I had a good breakfast that consisted of Turkey bacon, Whole Eggs, Egg Whites, a Banana, and half a cup of Grapes.
I started my training at 9 AM. Today I worked Backs, Biceps and Forearms. For now I'm combining all pull/push movements. I work a 3 day split. For now, I'm doing a workout that is in phase 1 of 3 phases. The first phase, will utilize less extreme intensity (90% 1RM or up) and concentrate on moderate intensity (starting at 50% 1RM and moving to at least 85-90% 1RM). I will only take 30-45 seconds between each set and I will not pause during my reps, I'm keeping the muscle under constant tension, so even if I wanted to up my intensity of weight, I couldn't since I'm not allowing myself to fully recover. It's an "intense" workout for all purposes. When working upper body, your heart rate will definitely raise pretty quickly since anything that works your arms will increase blood flow tremendously. This phase will actually put on more bulk and "pump" then the later pure strength building phases.
1. Seated Cable Rows:12@100lbs, 10@115lbs, 8@130lbs, 6@155lbs, 15@90lbs
2. Wide Grip Lat Pull downs 5 sets- 8@145lbs
3. Nautilus pullovers 4 sets- 5@70lbs (these give me a great pump as they isolate the Latissimus dorsi almost completely)
4. Standing preacher curls 12@50lbs, 10@60lbs, 8@70lbs, 6@80lbs, 12@50lbs
5. Seated Incline DB curls- 4 sets- 5 alternating@30lbs
6. Reverse Preacher curls- 4 sets- 10@40lbs (I like to work the Brachialis since it's involved in all movement performed at the elbow)
7. Wrist curls 4 sets- 12@20lbs (I only do one pure wrist flexion exercise since reverse curls pump my forearms like crazy)
8 Ab roller- 3 sets til failure
9.Planks - 2 sets hold steady up to 1 minute
10. Hanging leg raises- 3 sets of 10
I know the numbers aren't big, but with little time in between I'm getting good gains, endurance is going up and I'm getting a good look visually. It's a tiring workout and definitely only recommend something like this to someone who is completely committed.
For my diet, I'll throw this out there. The majority of my Kcal comes from Chicken Breast and Tenderloins (at least 8-10 oz total a day). Turkey Bacon and Turkey patties. I use sirloin steak because it's cheaper, sometimes i cut the fat, sometimes I don't. I usually get a least 4 oz of it a day. I eat at least 3-4 eggs. I drink at least 2 cups of skim milk a day and 2 cups of Almond milk. My carbs come from fruits (banana, strawberries, grapes for now), vegetables (i buy them ready for stir fry in bags at my local butcher shop) and brown rice. That is it. I alternate carb source days too. Some days my carbs only come from fruit. Sometimes only from fruit and vegetables and sometimes I add in brown rice (usually 4 days a week on the brown rice). Also I'll have the occasional cupcake like today haha.
Macros for today.
My girlfriend wanted Sushi for supper so that messed me up for reaching the 200g of protein mark for the day. Oh well, I could easily drink a protein shake, but I honestly don't like using it for more than 40G protein a day. I can live with 193 for the day, it still is over 1.4 g per lean mass.
Oh and tomorrow I plan on moving to 75mg
Last edited by usmfan84; 06-27-2012 at 10:16 PM.
Today was legs. I'm not a fan of legs, never have been! Probably because I do HIIT which actually interferes with weight training for legs, plus HIIT actually puts on thick dense muscle if you do it long enough.
1. Squats 12@135lbs, 10@155lbs, 8@185lbs, 6@205lbs, 15@135lbs
2. Standing Calf Raises 4sets- 10@205lbs
3. Seated Calf Raises bent knee 4 sets- 12@245lbs
4. Prone leg curls- 12@60lbs, 10@70lbs, 10@80lbs, 10@100lbs
5. HipAbduction & Adduction- 3 sets- 10@115lbs
I'm still the same weight, though I'm not expecting a change here for a few days. I drink roughly 1.5-2 Liters of water a day.
Here is some of the food I've been eating
I'm big into fitness models. So for your viewing pleasure!
Last edited by usmfan84; 06-29-2012 at 01:21 AM.
Blood pressure was at 138/80 when I woke. This is as high as it's been in awhile. I did up my dose to 75 yesterday, so I'm guessing this is to be expected.
Btw, you srsly taking flintstone vitamins??
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I mainly take my stack vitamins that I have left over from GNC (no i don't shop at GNC anymore) but I do keep Flint Stones on me on lighter calorie days as they are easier on my stomach which I usually take two if that is the case. I recommend them for my patients/clients sometimes as well. If your urine is always excessively yellow/blue/green then your body is nourished pretty well already through diet alone, so a lot of extra vitamins are not needed.
But usually no lol.
Last edited by usmfan84; 06-29-2012 at 04:18 PM.
Weight: 156 (+1)
I got to sleep in til 9 AM today. It FELT GREAT! I was pretty tired when I woke up though, I've pushing it pretty hard. I actually did a fasted workout this morning, it felt really good too, I felt more energized. I've now moved onto Phase 2 as I was in the end phase of 1 earlier in the week. These are 5x5 workouts. Like most of you know, once I get to 5x5 fully, I will up the weight. One minute rest between sets. If my form is off and I get 5, it doesnt count.
I did Chest, Shoulders and Tri
1. BB Bench press- 10@135lbs (warm up, 2 min break)- 5x165, 5x165, 4x165, 4x165, 2x165.
2. Pectoral Fly Machine- 5@250, 5@250, 5@250, 4@250, 4@250
3. Incline DB Press- 5@55, 5@55, 5@55, 4@55, 2@55
4. Standing Shoulder press (curl bar 15lbs)- 5@90lbs, 5@90lbs, 4@90lbs, 3@90lbs, 3@90lbs
5. Standing DB Lateral Raises (straight arm)- 5@25lbs, 5@25lbs, 5@25lbs, 5@25lbs, 4@25lbs
6. Dips (bodyweight)- 15,12,10,10,8,6
7. Skull crushers- 5@60lbs, 5@60lbs, 5@60lbs, 5@60lbs, 3@60lbs (last set bad form)
8. Rope pushdowns (higher raised pully)- 5@70lbs, 5@70lbs, 4@70lbs, 3@70lbs, 3@70lbs.
I only did two shoulder workouts because my left shoulder started stinging. I injured it pretty good last October. Took awhile to recover, couldn't touch the bench or any type of overhead exercises. I've made pretty good gains back on the bench, however it still stings and will till I get it checked out even more, it is just something I'm having to work through till I relocate for a new job and get settled.
Here is a pic of a snack I like a night. 2 scoops of protein, a banana, half cup of strawberries, 1 cup of skim milk, 1 scoop of fat free vanilla yogurt and fiber.
And I love Volleyball
Last edited by usmfan84; 06-29-2012 at 10:03 PM.
Starting this weekend I'm going to up my fat count at least 20-30g and protein by 20-30g. I will keep carbs where they are at for now, but they will be subject to change if I see myself falling behind.
I'm in for volleyball shorts...and I'm going too start this same cycle
On ths day I got my first real "big" pump. I'm not sure I've ever seen my veins vasodilate like that. The whole workout felt pretty good and by the end of it, I didn't feel tired at all. My Blood Pressure got a little high that night while watching Ted for some reason, I could tell by my temples throbbing, when I got him it had lowered some and was at 142/82.
1. Lat Pulldowns- 5@155, 5@155, 5@155, 5@155, 5@155. Will add 10lbs next workout.
2. Close Grip cable rows- 5@145, 5@145, 5@145, 5@145, 5@145. Will add 10lbs next workout
3. Nautilus pull overs- 5@70, 5@70, 5@70, 5@70, 3@70
4 Standing Bicep Curls with bar- 5@75, 5@75, 5@75, 4@75, 4@75
5. Bicep DB curls sitting down- 5@35, 5@35, 5@35, 4@35, 3@35
6. Reverse curls with bar- 5@50, 5@50, 5@50, 5@50, 5@50. Will add 10 lbs next time.
7. Wrist Extensions with bar- 10@35, 10@15, 10@35, 8@35, 8@35
8. Ab wheel and Planks.
So I will be increasing 10lbs on 3 exercises. Now I don't really think the PH helped me a lot in this area as I was getting close anyway, but I did feel a lot more endurance during this exercise.
Nothing to report here. Just a cardio day. I feel good. I don't feel any different yet. The only difference is now my veins are starting to stick out a lot more on non workout days.
Well it's Monday. Back to counting my calories again and being mindful. Since i've started Halo, I can only recall one real headache. So I guess I've been lucky. My Blood Pressure has been normal the last two days. Even after my workout this morning I felt fine. I've been drinking about 2.5 liters of water a day. I piss about 10-15 times haha. Other than that, I feel completely normal.
1. BB Bench Press -5@165, 5@165, 5@165, 4@165, 3@165
2. Pec Deck elbows 90degrees- 5@125, 5@125, 5@125, 4@125, 4@125
3. DB Incline Press- 5@55, 5@55, 5@55, 5@55, 5@55. Will go up 5lbs next time.
4, Standing Military Press with curl bar- 5@90, 5@90, 5@90, 3@90, 3@90
5. Cable Crossover Lateral Raise- 5@30, 5@30, 5@30, 5@30, 5@30. Will go up 5lbs next time
6. Dips- Bodyweight, 5x10
7 Sitdown dips assist- 5@170, 5@170, 5@170, 4@170, 4@170
8. Skull Crushers- 5@60, 5@60, 5@60, 5@60, 5@60. Will move up here, either 5 or 10 not sure yet.
9 Seated Crunch- 10@150, 10@150, 10@150, 10@150, 10@150, 12@170, 12@170, 20@100
I've taken in 2600 kcal today. So I've increased my intake by another 200 kcal. This will probably go up to 3k within the week. Its taking awhile because I'm 156, so this is a lot of food for me.
And on a happy note!
No workout today. I had a long morning of work, then a full night shift. So it was just a rest day. My blood pressure is completely stable now, which is great.
Happy 4th of July guys!!
Not counting calories today!! It's the 4th! Though I did have a good lunch (brown rice, turkey meat, sirloin and eggs). Tonight, it's on though, I shall eat till my hearts (or stomachs) desire!!
This morning, I might have felt my first side. My nipples felt a little sore, but quickly went away after my morning workout.
1. Lat Pulldown- 5@160lbs, 5@160lbs, 5@160lbs, 4@160lbs, 4@160lbs
2. Cable machine Rows- 5@120lbs, 5@120lbs, 5@120lbs, 5@120lbs, 5@120lbs. This felt too easy, will move up a lot next time.
3. Nautilus Pullovers- 5@75lbs, 5@75lbs, 5@75lbs, 5@75lbs, 5@75lbs PR
4. Standing bicep curls (curlbar)- 5@80lbs, 5@80lbs, 5@80lbs, 5@80lbs, 5@80lbs PR
5. Sitting bicep DB curls-- 5@35, 5@35, 5@35, 4@35, 4@35 (these fatigue me)
6. Reverse curls (curlbar)- 5@50, 5@50, 5@50, 5@50, 5@50 (too easy, will go up 10 lbs)
7. Wrist Flexion and Extension (curlbar)-- 5@25, 5@25, 5@25, 5@25, 5@25 (too easy).
As you can see, my weights are starting to go up. I'm not sure it's making me stronger, but my endurance is starting to go through the roof. The one minute I take off between Sets is starting to feel like a lifetime!! I'm pretty excited what I get once week 3 hits!
And on a happy note!!
Sorry I haven't been updating this daily but I've been very busy creating workout profiles. Also, when I typed a nice long post last time and hit submit, they page went to "server busy". I hit back but unfortunately it wasn't there. I won't post detailed logs that show every rep but will post PR's.
DAY12 (Chest, Tri, Shoulder)
I'm still consuming roughly 2500 kcal with a heavy emphasis on 40% 40% 20%. I'm still hesitant to increase it. I'm getting no sides still, BP is perfect. For some reason, today was not a good day in the gym. I bottomed out a few times and couldn't hit my normals. I'm not sure if I didnt get good sleep the night before, or because it was later in the day than I normally workout. Either way, I chalked this day up to that "bad day" we all have sometimes.
This day was much better. I got in the gym during my normal time, which is anytime before 9 am. I'm used to doing my workouts fasted (which I didn't get to do yesterday), and since then I've posted better gains through and through. When I first started H drol, I ate breakfast first thing the first two mornings (pretty stout breakfast at that) but to me it affected my workout big time.
So I went back to Leangains which I had been doing before this cycle which is a fasted workout and I break my fast after the workout with a pretty big dose of carbs (100-150CHO) and protein. I eat all my macros within a 8 hour window. My BF% has dropped almost 2% since i started it, but I've made slow gains in weight. It's been great. I feel positive it will not affect this cycle since I'm still getting my target macro's. If I do take in food before a workout, its usually 2 bananas.
Oh and she's a beast!
Last edited by usmfan84; 07-07-2012 at 10:03 AM.
What up guys!
I haven't updated in awhile because...well there really hasn't been anything to update. I had no sides or really any changes at all, So I thought updating something you guys have seen a 1000 times over was pointless. Everything has been going pretty well, but I really was feeling absolutely nothing. I was taking in 2600-2800 kcal a day, which for me is a lot and roughly 600-800 more Kcal then I was used to getting. I definitely started seeing a little extra fat (not much) show up but not much else. So I was thinking to myself "I'm eating clean, but the only sides I'm getting is fat??"
Then I realized, everybody is different. That I can't base my workout and macro's off of someone else log. Especially a guy is already over 200 lbs before his cycle. So I lowered my intake a good 200-400 kcal a day, eating between 2200-2400 but still getting around 220g of protein and still under 70g of fat. I noticed my energy to to skyrocket once again, I started to feel better. I also realized for ME, H drol wasn't responding that well to the 5 sets of 5 which is me lifting at 87% of my 1RM. I changed my workout to back to Hypertrophy stage. Which is HIGH VOLUME and low-moderate Intensity. I started doing 70 and 75% of 1RM on everything with 10-12 reps.
THEN BOOM for me it hit. In the gym, I was hitting these reps much faster then I used to could. I would fatigue, by 45 seconds later, I felt like I hadn't done a set rest wise, yet I had that "pump". It felt good. I hadn't seen my girlfriend in 3 days. After I took my shirt off, she mentioned "I looked a little different, especially in the arms". Now I feel so much better. I realize for this stuff, especially if its your first time, you planned macro's and workout might not be the best and you'll have to experiment some. Well I think I've found my routine. I started at 155, I'm now at 161 and starting to lose a little extra belly fat I had obtained from bloating my Kcal to much earlier on, yet I'm still putting on weight slowly but surely.
Next week, I'll be testing my 1RM's again, because I feel they need to go up based on my recovery using 75%1RM on my workouts.
edit: Still not noticeable sides at all, balls might have shrunk a tad..possibly, but they sure still work!
Last edited by usmfan84; 07-14-2012 at 11:08 AM.
For those wondering, I do my training in the mornings. I also train fasted as I can't stand something in my stomach when I'm training. It negatively affects performance because it messes with blood flow. After my workout, I take in almost 50% of my carbs with my first meal of the day. I like to keep my carbs simple for consecutive days. Sometimes it's only oat meal, sometimes brown rice, or sometimes just a ton of fruit and veggies. By taking in the carbs right after the workout, you are assuring yourself that it won't be stored as fat since your insulin sensitivity is already very high in the mornings, and even higher after a workout and incredibly high after a small fast.
great log bro! starting my cycle in two weeks, il be keeping track of this!
I agree, great log! I start my H-Drol cycle in 4 weeks! I'm anxious to start!
Keep killing it!