The Gasman Files

[Bigjape34]

12/17 Push

Made progress on all the chest movements which is the priority. Added to the top set of overhead extension. Working behind the neck presses back in. Late start at work so got the 20 minutes of cardio done. Love when that works out.

Nitro pec deck x2
Atlantis press x2
Incline DB x2
Overhead extension x2
Single arm extension x1
Behind the neck press x2
Cybex lateral x1

View attachment 223351

Looking peeled man

 

[GasmanX]

12/19

Checking in at 182.5 average for the week. I’m up 2% over the last two weeks which is exactly where I want to be. Training has been consistently improved and I’m loving it.

Bumped the test from 750 to 1000 and I’m adding 400 EQ. This will be my first run with EQ so I’m being a touch conservative with the ratio and will check E2 in a month.

Still doing 20 minutes cardio 5-6 sessions per week and keeping steps around 8K

Macros

TD 180p 650c 30f
NTD 180p 350c 30f

 

[GasmanX]

12/28 Upper

Well, made it through the holidays and managed to not get fat or spill at any point. I spent the last week in Florida visiting family. Pretty much stayed on plan 90% of the time. Hit up a planet fitness and approached it like a deload. Left 2-3 RIR on everything and still did cardio.My last full day there I really went HAM. Had an apple turnover, Nutella crepe, lasagna and a cannoli. Woke up this morning and was lighter than when I left .

I’m going to bump the training day food to 700g of carbs. No more holiday distractions and with the current composition, there’s room to add.

Had my first session back home and picked right back up where I left off. Made progress on all the sets except the biceps

Nitro pec deck x2
Incline DB x3
Overhead extension x3
Lateral raise x3
High-low pulldown x3
Assisted pull-up x2
Machine row x3
Single preacher x2

 

[GasmanX]

12/30

Body weight jumped up the last couple days to 185-186. That has come with a bump in GH, now using 9 IU. Increased the food on training days to 700g carbs. Experimenting with pre/post workout insulin. Last push I just used it post. For Preworkout I eat 150g carbs and use 15IU novolog. I have 35g HBCD for intra and after training my sugar has consistently been 95-100. All good there. For post, I eat 150g carbs and was doing 15 IU novolog. Once I get to about 2 hours post meal, I bottom out. So the last couple days, I drop the post insulin to 12 IU for the same 150g carbs and finger stick at that 2 hour mark has been 85. That is acceptable to me, especially if I do this and I'm at work. Can't be worrying about going hypo even though I keep some candy in my OR jacket in caser.

Push

Nitro Pec Deck x2
Incline DB press x3
Atlantis Press x1
Single tricep extension x4
Behind the neck press (smith) x3
Rear Delt Fly x2

 

[GasmanX]

1/1

Rang in the new year with a solid pull session and sprinkled in 3 sets of chest. Progress on all sets.

High-low pulldown x3
nautilus pullover x2
Assisted pull-up x2
Cybex row x3
Low-high row x2
Incline DB press x3
Single preacher machine curl x3

 

[GasmanX]

1/9

Fasted average for the week is 188.5

This is about 10 pounds up from the end of my cruise, happy with the condition at this point. Training performance is high and food is already in a good spot. I have to far, I’ve been more dialed in this go around of my surplus. No sneaking in little pieces of candy here and there, I’ve just been craving carbs like crazy and eating a ton of dried fruit and honey. No desire really for the other stuff.

Not making any changes this week to food/training/gear. Stay the course

 

[Nood]

How many calories are you taking in now? Look great!

 

[GasmanX]

How many calories are you taking in now? Look great!

Training days is 3800-4000

Non training is 2200-2400

The variation comes from protein. My goal is 180/day but if I’m off 10g one way or the other I don’t sweat it.

 

[WED]

Training days is 3800-4000

Non training is 2200-2400

The variation comes from protein. My goal is 180/day but if I’m off 10g one way or the other I don’t sweat it.

I'm a consistent calories person....are you not starving on your non-training days?

 

[GasmanX]

I'm a consistent calories person....are you not starving on your non-training days?

Surprisingly I’m not…..maybe the Reta is helping with that. Don’t get me wrong, I’d be more than happy to eat more but I’m also fine not.

 

[Nood]

Reta definitely helps with the low days. How much are you using a week?

 

[GasmanX]

Reta definitely helps with the low days. How much are you using a week?

2mg. I wanted to go as low as possible while getting the insulin sensitivity benefit

 

[WED]

Surprisingly I’m not…..maybe the Reta is helping with that. Don’t get me wrong, I’d be more than happy to eat more but I’m also fine not.

My body seems to want consistency. I could probably do a few hundred differently, 1000-1500 is a heavy swing. I feel like I'd be starving

 

[Nood]

My body seems to want consistency. I could probably do a few hundred differently, 1000-1500 is a heavy swing. I feel like I'd be starving

I was the same way, been doing it last 4-6 weeks and it’s not that bad. You get used it, also great way to stay lean and grow.. makes the high days way more enjoyable lol

 

[WED]

I was the same way, been doing it last 4-6 weeks and it’s not that bad. You get used it, also great way to stay lean and grow.. makes the high days way more enjoyable lol

I've been trying to do a lower carb day on my non training days and that seems to sometimes be harder to hit the totals.

 

[Bigjape34]

I've been trying to do a lower carb day on my non training days and that seems to sometimes be harder to hit the totals.

Once you just get it outta your head that you need it and tell
Yourself to buckle in and shut the fuck up and do it it gets easier man just gotta get outta your head and last the initial feeling

 

[Nood]

What he said

 

[WED]

Once you just get it outta your head that you need it and tell
Yourself to buckle in and shut the fuck up and do it it gets easier man just gotta get outta your head and last the initial feeling

I stomach is larger than my head

 

[GasmanX]

My body seems to want consistency. I could probably do a few hundred differently, 1000-1500 is a heavy swing. I feel like I'd be starving

i hear you man. I don't know if this makes a difference but for context....i lift at 430 in the morning and between pre intra and post I consume almost 400g of carbs (usually by 0630) and then the rest of my meals are similar portions to non training days. by the time i have my first regular meal it almost feels like everything i consumed around my workout didn't even occur.

 

[WED]

i hear you man. I don't know if this makes a difference but for context....i lift at 430 in the morning and between pre intra and post I consume almost 400g of carbs (usually by 0630) and then the rest of my meals are similar portions to non training days. by the time i have my first regular meal it almost feels like everything i consumed around my workout didn't even occur.

Nah that makes some sense especially if you're wake up later and the day is shorter

 

[Doug 64]

i hear you man. I don't know if this makes a difference but for context....i lift at 430 in the morning and between pre intra and post I consume almost 400g of carbs (usually by 0630) and then the rest of my meals are similar portions to non training days. by the time i have my first regular meal it almost feels like everything i consumed around my workout didn't even occur.

I'm still struggling a little bit with my food intake. I Had to laugh to myself, because you're up at 0 4 30, and you have 400 g down by the time most people are waking up!
On my high days, I actually have to start eating carbs sometime just after midnight. I usually wake up and have some cinnamon raisin bread or something with low fat and a little bit of protein, just to make the miserable 545 g on a high day.
Conversely, I have to be careful on the low days, because I'll end up eating up all the carbs by two o'clock in the afternoon.
I'm definitely getting better at it, but it does present a challenge with the Job abd constant interruptions e
and niw, since I'm getting older, my belly just won't let me eat bricks and shit anymore!

 

[WED]

i hear you man. I don't know if this makes a difference but for context....i lift at 430 in the morning and between pre intra and post I consume almost 400g of carbs (usually by 0630) and then the rest of my meals are similar portions to non training days. by the time i have my first regular meal it almost feels like everything i consumed around my workout didn't even occur.

Curious....walk me through your morning b/c that just feels like an insane amount of Carbs. It's obviously working, so just curious. Are you taking a shit ton of Dextrose? I'm just trying to wrap my mind around what you've eaten and especially how much pre workout.

I have some CoR, Fruit and Whey after I walk and then about an hour before I lift. That's ~40g. That plus a PWO, Electrolytes when I wake up, and I'm pretty good to lift. I don't consume much intra-lift. I don't think a 75 min session is destroying my glycogen stores. I do have an energy drink and electrolytes+EAAs. That holds me over. Post workout breakfast is usually a mix of slow digesting carbs (oats), fast digesting carbs (cereal & fruit), chia seeds, whey, greek yogurt.

I'm pretty full at this point and at a similar spot as you ~2hrs post wake up. That's only 100 carbs a mere 300 below you. Also.....what's your carb intake the rest of the day? I've read some studies (I think it wasn't just social media) about loading carbs in the AM is beneficial for body recomp/building phases.

 

[Meetketchup]

Looking great G.

 

[GasmanX]

I'm still struggling a little bit with my food intake. I Had to laugh to myself, because you're up at 0 4 30, and you have 400 g down by the time most people are waking up!
On my high days, I actually have to start eating carbs sometime just after midnight. I usually wake up and have some cinnamon raisin bread or something with low fat and a little bit of protein, just to make the miserable 545 g on a high day.
Conversely, I have to be careful on the low days, because I'll end up eating up all the carbs by two o'clock in the afternoon.
I'm definitely getting better at it, but it does present a challenge with the Job abd constant interruptions e
and niw, since I'm getting older, my belly just won't let me eat bricks and shit anymore!

thats the power of liquid carbs and dried fruit, low volume, high calorie food with decent micronutrients. I wouldn't be able to do that otherwise. whatever it takes to get the job done.

 

[GasmanX]

Looking great G.

Thank you brother. Finally feel like i'm firing on all cylinders. Training has been a blast and I'm finding I can hit chest with increased frequency and volume with good recovery. Hopefully leads to some growth cuz this is always my problem body part.

 

[GasmanX]

Curious....walk me through your morning b/c that just feels like an insane amount of Carbs. It's obviously working, so just curious. Are you taking a shit ton of Dextrose? I'm just trying to wrap my mind around what you've eaten and especially how much pre workout.

I have some CoR, Fruit and Whey after I walk and then about an hour before I lift. That's ~40g. That plus a PWO, Electrolytes when I wake up, and I'm pretty good to lift. I don't consume much intra-lift. I don't think a 75 min session is destroying my glycogen stores. I do have an energy drink and electrolytes+EAAs. That holds me over. Post workout breakfast is usually a mix of slow digesting carbs (oats), fast digesting carbs (cereal & fruit), chia seeds, whey, greek yogurt.

I'm pretty full at this point and at a similar spot as you ~2hrs post wake up. That's only 100 carbs a mere 300 below you. Also.....what's your carb intake the rest of the day? I've read some studies (I think it wasn't just social media) about loading carbs in the AM is beneficial for body recomp/building phases.

wake up at 0345. I eat 120g of dates covered in 60g of honey pre workout (~150g carbs). Intra is 60g HBCD (~60g carbs). Post workout on a workday can vary depending on first case start time. An example would be 3 dannon light and fit yougurt, 100g banana, 0.5c COR, 30g maple syrup (~150g carbs). So in total by 0630 i'm looking at 360g carbs. So not quite 400g but it's still a lot. I still have an appetite but i have to get my ass to work. First meal i have at work is 300g NFGY with 250g blueberries and 50g honey (~85g). That usually eaten by 0830-0900. I always tell people who struggle with getting calories down is utilize honey/maple syrup. It's a literal cheat code if you need it.

I don't know about studies relating to carb loading in the morning TBH. All glucose consumed eventually will be stored as glycogen and de novo lipogenesis is pretty inefficient so you'd have to be in a significant surplus to have to start worrying about that.

 

[WED]

wake up at 0345. I eat 120g of dates covered in 60g of honey pre workout (~150g carbs). Intra is 60g HBCD (~60g carbs). Post workout on a workday can vary depending on first case start time. An example would be 3 dannon light and fit yougurt, 100g banana, 0.5c COR, 30g maple syrup (~150g carbs). So in total by 0630 i'm looking at 360g carbs. So not quite 400g but it's still a lot. I still have an appetite but i have to get my ass to work. First meal i have at work is 300g NFGY with 250g blueberries and 50g honey (~85g). That usually eaten by 0830-0900. I always tell people who struggle with getting calories down is utilize honey/maple syrup. It's a literal cheat code if you need it.

I don't know about studies relating to carb loading in the morning TBH. All glucose consumed eventually will be stored as glycogen and de novo lipogenesis is pretty inefficient so you'd have to be in a significant surplus to have to start worrying about that.

Yeah. I love hot honey and put it on burritos and eggs and other things. Cals can add up fast.

Where you just listing carbs post workout? Yogurt has some whey/protein. Assume you have some other supplements/food in there for protein.

Appreciate the response

 

[GasmanX]

Yeah. I love hot honey and put it on burritos and eggs and other things. Cals can add up fast.

Where you just listing carbs post workout? Yogurt has some whey/protein. Assume you have some other supplements/food in there for protein.

Appreciate the response

Yea those dannon light and fit has some carbs in them. I think 3 of them gives me 24g carbs towards the total.

300g of NFGY has about 30g of protein in it. My protein intake is lower than most people. I just go for 180g total for the day and I count the trace protein from carb sources.

If you use cronometer, you get a breakdown of amino acid consumption for the day and I’m getting more than enough on that protein total.

 

[GasmanX]

Been a while since a training log. Hit pull day. Training firing on all cylinders. Added reps or load to the majority of the sets. Matched everything else. Still running the ULPPL.

High-Low pulldown x3
Nautilus pullover x2
Assisted pull-up x1
Cybex row x3
Low-high row x3
Cybex curl x3

 

[GasmanX]

1/17 weekly check in

Up 1.5 pounds in average for the week (189.5)

My assessment is the condition is still holding well. One of my legs is blurred from a quad shot, no increased fat on the low back and a nice full look overall. Training performance continues to be on point. Adding reps or load to most set every session. My plan is to hold steady.

Pulled an E2 level on Monday to see what EQ is doing on that front. I’ve never used EQ before so it will be interesting to see how that works out and if I need to make any adjustments.

TD 180p 800c 30f
NTD 180p 350c 30f

Test 1000
EQ 400
GH 9 IU
Novolog pre/post (1:10)

Cardio 20 minutes 5x/week
Steps 8K