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Iā€™ll also add that on non training days the karbolyn and whey will be replaced with Whole Foods. Iā€™m a firm believer in Whole Foods the only reason I have karbolyn and whey for meal 1 is because that meal is like 30-45 mins before training
 
ERock5 said:
Iā€™m currently sitting around
300 p
200 carb
35 fats
I can get away with losing weight on much higher food. But I want carbs low right now for blood glucose reasons and figure Iā€™ll just treat this as a hard cut. Once blood glucose is looking better Iā€™ll gradually raise food back up to finish out the cut.

Blood glucose is already looking much better btw
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Where is it sitting fasted in the AM? Reta should help with that too.
 
ERock5 said:
Iā€™ll also add that on non training days the karbolyn and whey will be replaced with Whole Foods. Iā€™m a firm believer in Whole Foods the only reason I have karbolyn and whey for meal 1 is because that meal is like 30-45 mins before training
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Do the same, but with Dextrose. I wake up at 420 and warming up by 445/450. Wish I had more time, but gotta fit it in where I can
 
WED said:
Where is it sitting fasted in the AM? Reta should help with that too.
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WED said:
Do the same, but with Dextrose. I wake up at 420 and warming up by 445/450. Wish I had more time, but gotta fit it in where I can
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Iā€™m back in the 90s fasted now. And yes Reta helps a bit but I donā€™t get the huge bg benefits from it like most people do unfortunately

And yeah I did oats yesterday just cause I hadnā€™t adjusted plan yet and there was no benefit from that lol. Felt much better this morning
 
ERock5 said:
Iā€™m back in the 90s fasted now. And yes Reta helps a bit but I donā€™t get the huge bg benefits from it like most people do unfortunately

And yeah I did oats yesterday just cause I hadnā€™t adjusted plan yet and there was no benefit from that lol. Felt much better this morning
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I think your body eventually gets used to training fasted or somewhat fasted. Lotta water and electrolytes help too. EAAs are pretty important when your fasted in the AM too. Been doing 10g then 5g in my intra, which is just electros right now while I cut. I did have some simple carbs mixed in for a while when I was doing some 'slin preworkout. I'll bring that back once I get to the lean state I want
 
WED said:
I think your body eventually gets used to training fasted or somewhat fasted. Lotta water and electrolytes help too. EAAs are pretty important when your fasted in the AM too. Been doing 10g then 5g in my intra, which is just electros right now while I cut. I did have some simple carbs mixed in for a while when I was doing some 'slin preworkout. I'll bring that back once I get to the lean state I want
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Yeah the Karbolyn I use is the one with electrolytes so Iā€™m getting plenty pre and intra. But yeah probably wouldnā€™t hurt to throw in some Eaas
 
Don't put too much weight, or any for that matter, into fasted BG readings. Way too many variables for it to be a reliable indicator of how your body is handling glucose.

Measure between meals and right before your next meal. That will give you a better gauge on what your body is doing with the food you give it.
 
Oakley6575 said:
Don't put too much weight, or any for that matter, into fasted BG readings. Way too many variables for it to be a reliable indicator of how your body is handling glucose.

Measure between meals and right before your next meal. That will give you a better gauge on what your body is doing with the food you give it.
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Yes these are the only readings I am really worried about. Before after like meal 2 shit was going down hill lol
 
Pull day today.

Today was a pretty fun experience. So a couple weeks ago I was approached by a guy at Samā€™s and got to talking to him and he owns a supplement company well he called me yesterday and asked if I wanted to come train at the college with some of his athletes and try some of his products. So I went and hit pull with them which they are football players so they train a bit different but still a good time and insanely nice facility. We did all kinds of different exercises definitely more volume than I ever do on back. But killer workout lol may try and meet up with them about once a month or something
 
ERock5 said:
Pull day today.

Today was a pretty fun experience. So a couple weeks ago I was approached by a guy at Samā€™s and got to talking to him and he owns a supplement company well he called me yesterday and asked if I wanted to come train at the college with some of his athletes and try some of his products. So I went and hit pull with them which they are football players so they train a bit different but still a good time and insanely nice facility. We did all kinds of different exercises definitely more volume than I ever do on back. But killer workout lol may try and meet up with them about once a month or something
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They have any cool equipment?
 
Shoulders and arms on the menu this morning. Itā€™s feeling like the body is adapting to this morning workout bullshit. Felt great this morning. Weight is holding pretty steady but Iā€™m waking up noticeably leaner and leaner everyday so Iā€™m in a good spot. Todayā€™s workout was all supersets

Cable side laterals 3x15
Reverse pec deck 3x15
Machine preacher curl 3x10
Tricep extension machine 3x15
Machine shoulder press 2x12
Machine laterals 2x12
Db curls 2x12
Rope extension 2x20
Front raises 2x10
Db side lateral 2x10

30 min cardio
 
ERock5 said:
Shoulders and arms on the menu this morning. Itā€™s feeling like the body is adapting to this morning workout bullshit. Felt great this morning. Weight is holding pretty steady but Iā€™m waking up noticeably leaner and leaner everyday so Iā€™m in a good spot. Todayā€™s workout was all supersets

Cable side laterals 3x15
Reverse pec deck 3x15
Machine preacher curl 3x10
Tricep extension machine 3x15
Machine shoulder press 2x12
Machine laterals 2x12
Db curls 2x12
Rope extension 2x20
Front raises 2x10
Db side lateral 2x10

30 min cardio
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I'm putting a SArms day in my next split. Never had a dedicated day for 'em and going to super set most everything as well.
 
ERock5 said:
My split was
Legs/arms
Rest
Push
Legs
Pull
Delts upper back
Rest

I modified it a little bit to
Arms/shoulders
Posterior (hams and back)
Push
Rest
Legs (quad focused)
Pull
Rest
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Nice. I've never done Posterior/Anterior type split. Looked a few times, but could never pull it.

Basically going to do PPL, Upper/Lower, SArms. Try to do it with just 1 rest day. If it's too much might add a 2nd and have an 8 day split. I think it's similar to PPLxArnold but I'll have 1 or 2 Tri/Bi on the Upper Day and I think the order/spacing is better than doing PPL, Chest/Back, Sarms, Legs.

I like the 3x frequency I'm doing now and want to try to incorporate that a little. On the SArms day I could add 1 or 2 exercises of areas I'm trying to bring up like Chest or Back
 
WED said:
Nice. I've never done Posterior/Anterior type split. Looked a few times, but could never pull it.

Basically going to do PPL, Upper/Lower, SArms. Try to do it with just 1 rest day. If it's too much might add a 2nd and have an 8 day split. I think it's similar to PPLxArnold but I'll have 1 or 2 Tri/Bi on the Upper Day and I think the order/spacing is better than doing PPL, Chest/Back, Sarms, Legs.

I like the 3x frequency I'm doing now and want to try to incorporate that a little. On the SArms day I could add 1 or 2 exercises of areas I'm trying to bring up like Chest or Back
Click to expand...
My plan on the rebound this time is to do a 2 on 1 off split and really focus on recovery and keeping inflammation down. Iā€™ve noticed the healthier my body is the better it cooperates. When I train hard 3-4 days in a row while bulking I get really inflamed and weight will jump up then will drop like 5 lbs the next rest day lol
 
ERock5 said:
My plan on the rebound this time is to do a 2 on 1 off split and really focus on recovery and keeping inflammation down. Iā€™ve noticed the healthier my body is the better it cooperates. When I train hard 3-4 days in a row while bulking I get really inflamed and weight will jump up then will drop like 5 lbs the next rest day lol
Click to expand...

Yea thatā€™s me but my coach wants me to push thru


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Meetketchup said:
Good split How do you feel on the Pull day right after doing Legs?
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Itā€™s not bad at all but thatā€™s probably because my pull days are pretty low volume and short lol. My back grows very easy so Monte had ended up pulling a ton of volume from my pull days to try and let everything else catch up and balance out. I think once I go into a rebound/ growth phase I may look into some other splits. Once I get pretty lean I will get a good idea of my weak points and base my split around that. Wanting to do some fst 7 style training this next go around
 
ERock5 said:
Itā€™s not bad at all but thatā€™s probably because my pull days are pretty low volume and short lol. My back grows very easy so Monte had ended up pulling a ton of volume from my pull days to try and let everything else catch up and balance out. I think once I go into a rebound/ growth phase I may look into some other splits. Once I get pretty lean I will get a good idea of my weak points and base my split around that. Wanting to do some fst 7 style training this next go around
Click to expand...

Leg day for me then next day is heavy rack pulls


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