dcDogz very normal log

[dcdogz]

Just starting this to start documenting progress a bit more. Ive done well with what ive been doing from fat to fit in about 13months.

260lbs -> 193 9% bodyfat.

During my cut phase from jan to today i went from 17 -> 9% body fat and increased my lean body mass by 8lbs, while only dropping 8lbs. good results but we can do better!

Still cutting currently for another couple of weeks.

height: 5 9
fasted weight: 188.3lbs
BF 9.5%

Cutting cycle currently running
200 test e
100 npp
200 dhb
anavar 45mg
6iu hgh 3iu am,3iu pm.

just tossed in orals last few weeks to really drive the BF down/cut water rentention and make weight for a grappling tournament.


Current diet plan

cals 2500
protein 275
fats 65
carbs 150


workout split not sustainable currently

saturday back tris 30 min stairs 1 hour grappling followed
sunday legs 1 hour grappling 6 hours later for 1 hour
monday chest bis 30 min stairs
tuesday shoulders 30 min stairs
wednesday back light volume 1 hour grappling followed
thursday legs light volume 2 hour grappling followed
friday chest light volume 1 hour grappling followed

Today was a light volume day for me
just kinda go through the motions for my heavy grappling days

lat pull down
finished with 165 x10 supinated

cable rope lat pushdown
55lbs x 8

cable low row
135llbs x 8

barbell row
135 x 10 x 4

1 hour grappling followed


thanks for @JackedCarpenter33 for suggesting i do this.

 

[Ponygod]

Following! Similar height and started close to your starting weight and down to 214lbs right now. Trying to get down to low BF%. This is motivating as hell! Good progress so far and get after it brother!

 

[JC33]

Very excited for this one. I’ll absolutely follow. Looking SICK as always you sub 10% goon

 

[MindlessWork]

Let's go get normal!

 

[dcdogz]

Following! Similar height and started close to your starting weight and down to 214lbs right now. Trying to get down to low BF%. This is motivating as hell! Good progress so far and get after it brother!

nice you can do it. once you see that 1 in front of the scale youre gonna be off to the races! i really got motivated when i saw 199. didnt want to see anymore 2s. it had been over 15 years since i had seen a one!

 

[dcdogz]

Very excited for this one. I’ll absolutely follow. Looking SICK as always you sub 10% goon

thanks man for the motivation!

i was running tbol and that shit had me lethargic as hell after about 4 weeks. switched to anavar and my good ness. feel alot better, not as strong and performance down a bit but im sleeping real good and feeling super motivated and energetic. Still get the sleepies around 2/3, but i think thats just being a sub 10% gooner. on tbol it was so bad, id be caught drooling at my desk napping lol.

now im totally fine.

 

[Ponygod]

nice you can do it. once you see that 1 in front of the scale youre gonna be off to the races! i really got motivated when i saw 199. didnt want to see anymore 2s. it had been over 15 years since i had seen a one!

Hell yeah! I'm looking forward to! Definitely my biggest goal right now. It's been 12 years for me since being under 200 haha!

 

[Omoplata]

Damn bro your back got lines like a got damn highway let’s go!!

 

[Jbswole40]

Good to see u do a log

 

[samgraves82]

Damn, good job man

Sent from my moto g stylus (2021) using Tapatalk

 

[Meetketchup]

Curious as to your disclosure of Gear use for your upcoming tournament? Assuming it's an untested competition?

 

[CoffeeS]

Just starting this to start documenting progress a bit more. Ive done well with what ive been doing from fat to fit in about 13months.

260lbs -> 193 9% bodyfat.

During my cut phase from jan to today i went from 17 -> 9% body fat and increased my lean body mass by 8lbs, while only dropping 8lbs. good results but we can do better!

Still cutting currently for another couple of weeks.

height: 5 9
fasted weight: 188.3lbs
BF 9.5%

Cutting cycle currently running
200 test e
100 npp
200 dhb
anavar 45mg
6iu hgh 3iu am,3iu pm.

just tossed in orals last few weeks to really drive the BF down/cut water rentention and make weight for a grappling tournament.


Current diet plan

cals 2500
protein 275
fats 65
carbs 150


workout split not sustainable currently

saturday back tris 30 min stairs 1 hour grappling followed
sunday legs 1 hour grappling 6 hours later for 1 hour
monday chest bis 30 min stairs
tuesday shoulders 30 min stairs
wednesday back light volume 1 hour grappling followed
thursday legs light volume 2 hour grappling followed
friday chest light volume 1 hour grappling followed

Today was a light volume day for me
just kinda go through the motions for my heavy grappling days

lat pull down
finished with 165 x10 supinated

cable rope lat pushdown
55lbs x 8

cable low row
135llbs x 8

barbell row
135 x 10 x 4

1 hour grappling followed


thanks for @JackedCarpenter33 for suggesting i do this.

Great job with the transformation! You look great!

 

[dcdogz]

Curious as to your disclosure of Gear use for your upcoming tournament? Assuming it's an untested competition?

untested and everyone is on it from what i can tell

 

[JC33]

untested and everyone is on it from what i can tell

Sounds like fun

 

[dcdogz]

Sounds like fun

seems like most running trt to whatever they want.
ive competed clean and not clean and it doesnt really seem to make a difference imo.

on the mat you cant really tell the difference between a 250lb bench and 400lb one.

 

[Meetketchup]

ive competed clean and not clean and it doesnt really seem to make a difference imo.

on the mat you cant really tell the difference between a 250lb bench and 400lb one.

Bullshit lol

Been rolling for 2 decades. Big difference in natty and enhanced.

 

[dcdogz]

Bullshit lol

Been rolling for 2 decades. Big difference in natty and enhanced.

It's a john danaher quote lol. I don't really see it then again my whole team is heavyweights so they all feel strong as shit lol

 

[Meetketchup]

It's a john danaher quote lol. I don't really see it then again my whole team is heavyweights so they all feel strong as shit lol

You’ve come a long way physique wise man. Much respect to you.

 

[dcdogz]

You’ve come a long way physique wise man. Much respect to you.

thanks read a ton before diving in.

im one of the smallest dudes at my gym so i get ragdolled alot lol. i get mine in here and there, but 6 7 rounds deep those heavies I have to dig deep.

 

[dcdogz]

meal plan for today roughly

 

[Tresto]

Subbed. 260 to 193 in 13 months?!?! ConFuckingratz! Impressive man. In for your gainz

 

[Tresto]

untested and everyone is on it from what i can tell

That’s the kind of comp I wanna watch

 

[dcdogz]

Subbed. 260 to 193 in 13 months?!?! ConFuckingratz! Impressive man. In for your gainz

im lucky to have found this place when I did and follow the guidelines and skip all the pitfalls. I did change a few little things here and there but did alot of research before just jumping in.

my body seems to respond well to lower androgens for longer. I have not blasted, and I dont really intend to. although I think for all intents and purposes what im running now is a blast.

I think i lucked out finding out exaclty what works for me nutrition wise, training wise, and gear wise that many people take years to figure out. now to just run it into the ground over and over and over and over and re-acess if if I stall.

 

[JC33]

I’m so happy you started this lot You’re one of the guys that actually put in the work and it shows.

 

[JC33]

Log* iPhones queering off again..

 

[dcdogz]

I’m so happy you started this lot You’re one of the guys that actually put in the work and it shows.

Well now there's expectations. I'll have to step it up a little.

 

[Omoplata]

Dude you gonna dominate your tourney!

I recommend adding in some beta-alanine and cardarine if you see fit. Helps with the endurance and muscular endurance based on my own experience

I’m a 2nd year blue belt, I’ve got a lot to learn. only providing a friendly tip sir

 

[Nood]

Following along! I should start one of these soon

 

[dcdogz]

Dude you gonna dominate your tourney!

I recommend adding in some beta-alanine and cardarine if you see fit. Helps with the endurance and muscular endurance based on my own experience

I’m a 2nd year blue belt, I’ve got a lot to learn. only providing a friendly tip sir

I do sprinkle cardarine in here and there. I'll check on beta alanine

 

[dcdogz]

Wierd diet today but making it work

Did legs today

No bjj canceled

Smith machine sissy's
275 x x8

Bulgarian
45x 4

Leg extensions

240 x 10 x 6
Changed to single
140 x 10 x 4

Ham curls
180 x 10 x 2
kneeling ham curls
60x10 x 3

Calf raises 220 x 10 x 5
Seated calf raises
115 x10 x5

About 7 on an effort scale I put in.
Was starving had to eat a rice cake pre workout usually train fasted
Just couldn't do it today


About to 30 min bike in garage