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The Gasman Files

Meetketchup said:
A few years ago, I tried to pushing it and my 2 high carb days were around 1200-1300g. Was too much for me as I got a little sloppy which I never do. I now top out my high days at 1,000g or below. 2x/week. Plus, I'm old. lol
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You’re not that much older than me man.

Yea 1200 is pretty darn high. I was thinking what would realistically be too much for myself. 1200 sounds about right
Oakley6575 said:
Do either of you do cheat meals on your high days?
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1-2 times per week I will have something off plan. I don’t go crazy though, I’ll usually have some pad Thai or hit the bakery and get a couple pastries. I do my best to factor the carbs into my daily total so I’m not going 1-2 thousand calories over.
 
Just found your log, really impressed you look killer. Sure you’ve mentioned it but what’s your height? Looked at your first pics you posted compared to these most recent and you’ve put on some solid size and stayed lean while doing it. Amazing work!!! An inspiration for sure!!
 
GainTrain said:
Just found your log, really impressed you look killer. Sure you’ve mentioned it but what’s your height? Looked at your first pics you posted compared to these most recent and you’ve put on some solid size and stayed lean while doing it. Amazing work!!! An inspiration for sure!!
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Thank you for the kind words brother

5’7
 
GasmanX said:
Im in the middle of a brutally long face lift and was thinking about how ridiculous 5 thousand calories of food is. This is what I ate yesterday to achieve that.

Meal 1 - 200g dates
Meal 2 - 180g Frosted Flakes, 200g fairlife skim, 20g whey
Meal 3 - 200g non fat GY, 30g whey, 250g blueberries, 100g honey
Meal 4 - 325g sweet potato, 50g maple syrup, 150g 99%lean turkey
Meal 5 - 450g rice, 50g honey, 190g chicken breast
Meal 6 - 125g COR, 6 FF fig newtons, 60g flavored pb company, 2 Dannon light and fit GY
“Meal 7” - 150g Tillamook waffle cone swirl ice cream

there is a huge difference in how I feel eating this starting at 4 am versus 6 am, you wouldn’t think it but it’s true.
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I'm nowhere near your intake but I wasn't kidding when I said. I purposely wake up in the middle of the night to eat a bowl of rice krispies... just to get a jump on the food intake!
 
Doug 64 said:
I'm nowhere near your intake but I wasn't kidding when I said. I purposely wake up in the middle of the night to eat a bowl of rice krispies... just to get a jump on the food intake!
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Getting a meal in at 6am helps immensely for me. When I do that, I could eat more 🤣
 
3/1 Upper

PL Converging Flat press 1 x 6 (3pps+15) 1 x 7 (3pps)
Atlantis Fly 1 x 7 (245) 1 x 9 (240)
JM Press 1 x 7 (205)
Paramount OH ext. 1 x 8 x 6 (140)
Cybex PL shoulder pr 1 x 7 (3pps+25)
Cybex Lat. Raise 1 x 8 (160)
HS Lat Row 1 x 10 x 8 (4pps)
Nautilus PD 1 x 7 (145) 1 x 9 (140)
Low Row Kelso 1 x 8 x 6 (3pps+25)
DB Shrug 1 x 8 (110s)
Rear Delt Fly 1 x 7 x 5 (240)

30 minutes z2 on elliptical

Good session, progress on every set. can't ask for more
 
Lower

Atlantis standing calf x 2
Cybex seated leg curl x 2
Cybex leg ext. x 2
Rogue Belt Squat x 2
Cybex Adductor x 2
Nautilus curl x 2
Db Hammer Curl x 2
AbCore x 2

30 minutes z2 elliptical

Another session, progress across the board. Only change I made was adding a couple of 45 bumper plates to the belt squat platform to increase the ROM. I was bottoming out without them.
 
GasmanX said:
Lower

Atlantis standing calf x 2
Cybex seated leg curl x 2
Cybex leg ext. x 2
Rogue Belt Squat x 2
Cybex Adductor x 2
Nautilus curl x 2
Db Hammer Curl x 2
AbCore x 2

30 minutes z2 elliptical

Another session, progress across the board. Only change I made was adding a couple of 45 bumper plates to the belt squat platform to increase the ROM. I was bottoming out without them.
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Do you always do cardio on leg day?
 
Bamm-bamm said:
Do you always do cardio on leg day?
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This off season I have been. I wanted to make cardio a priority and it hasn’t affected my recovery from leg day. If it was, I would have dropped it on leg day. Now when it’s time to diet, it will be a calorie manipulation since I will have a good baseline already in place
 
I’m taking the next 3-4 days off from training because I’m getting blood work done. I don’t want any results getting skewed from training. I will still do low impact cardio.

30 minutes z2 done on incline treadmill walk.
 
30 minutes z2 on the elliptical today.

Decided to pop an edible last night, nothing crazy (5mg) and when I woke up this morning and my AHI score was 20 events per hour! Needless to say, I will not be using these anymore. Not worth the risk to my sleep. Very eye opening.
 
GasmanX said:
30 minutes z2 on the elliptical today.

Decided to pop an edible last night, nothing crazy (5mg) and when I woke up this morning and my AHI score was 20 events per hour! Needless to say, I will not be using these anymore. Not worth the risk to my sleep. Very eye opening.
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Curious you are always doing elliptical. Do you do any other types of cardio or just elliptical? Any specific reasons for that
 
Bamm-bamm said:
Curious you are always doing elliptical. Do you do any other types of cardio or just elliptical? Any specific reasons for that
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About 1-2 months ago, whenever I did hack squat, I would get this pain in my ankle/anterior tibia region. Would cause me to limp for a couple hours post training. I decided to use the elliptical and see how that would feel and it didn’t cause any discomfort. I used to always walk at a high incline.

Since switching to the new gym, I started using the belt squat and that hasn’t caused issues. I prefer the elliptical but I’m working the high incline walks again.
 
Blood work done this AM

30 minutes Z2 cardio on elliptical done

This my fourth low day in a row in prep for the blood work so I figure I’d give a typical low day intake.

Meal 1 - 200g non fat GY, 30g whey, 300g apple pie filling

Meal 2 - 300g sweet potato, 25g maple syrup, 150g pork tenderloin

Meal 3 - 300g rice, 100g top sirloin, 100g shrimp

Meal 4 - 300g yellow potatoes, 100g beets, 190g chicken breast

Meal 5 - 80g oats, 30g raisin, 15g cinnamon sugar

Miscellaneous - 6g sugar and 2 tbs of half and half in my morning coffee. I’ll fill the remaining 14g of fat with macadamia nuts

Totals 179p 390c 26f
 
Upper

Incline HS 1 x 6 x 4 (4pps)
Fly 1 x 8 x 6 (245)
OH ext machine 1 x 9 x 6 (140)
JM Press 1 x 8 (205)
Cybex shoulder press 1 x 9 (3pps+15)
Lat raise machine 1 x 9 (160)
T bar 1 x 7 (1p +10) 1 x 10 (1p)
Kelso (low row) 1 x 9 x 7 (3pps+25)
Nautilus PD 1 x 7 x 5 (145)
Nautilus pullover 1 x 7 (230)
DB shrug 1 x 8 (115s)

Early morning workout so no time for cardio. Long day in the OR so I’ll just hit my steps and call it a day.
 
Keep us posted on the blood work. Also forgive me if I missed it but have you guys planned on a time frame for your next show or just taking a long off-season?
 
Meetketchup said:
Keep us posted on the blood work. Also forgive me if I missed it but have you guys planned on a time frame for your next show or just taking a long off-season?
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Will do, most of it is back except for Cystatin C and E2 which is what I care about the most. A couple of things to keep an eye on for sure but I know it’s related to GH use. Might have to cut back to half a bottle.

I’m conflicted about which way to go. Long term it would be better to do a mini cut and prolong the off season but I have a strong urge to compete sooner than that. If I do compete, it would be in October.
 
GasmanX said:
I’m conflicted about which way to go. Long term it would be better to do a mini cut and prolong the off season but I have a strong urge to compete sooner than that. If I do compete, it would be in October.
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Obviously, Kurt will guide you best, but personally I love an aggressive 3–5-week mini cut allowing to prolong the lean mass phase, but I get wanting to compete in Oct. You'll figure it out.
 
GasmanX said:
A couple of things to keep an eye on for sure but I know it’s related to GH use. Might have to cut back to half a bottle.
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Can I ask if this is just a fasted glucose/A1c thing, or something else? Only curious because I'm an 18iu a day guy and haven't ever seen anything in my bloodwork. But maybe there is something I'm not testing that I should be.
 
Oakley6575 said:
Can I ask if this is just a fasted glucose/A1c thing, or something else? Only curious because I'm an 18iu a day guy and haven't ever seen anything in my bloodwork. But maybe there is something I'm not testing that I should be.
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Yea, A1C trended a little higher at 5.6. My last A1C was 4.4 but that’s coming off prep which makes sense.

Fasted glucose and insulin were unchanged from 4 months ago. 95 for glucose and 10 for insulin. When that bloodwork was done I had been running 12 IU per day for about a month at that point.

These numbers make sense to me and have an explanation. I’ll just see what Kurt thinks and make adjustments from there.
 
Upper

Flat converging press 1 x 7 (3pps+10)
Fly 1 x 9 (245)
OH extension machine 1 x 10 x 8 (140)
Lateral raise machine 1 x 11 x 9 (160)
T Bar 1 x 7 x 5 (1p+10)
Nautilus pulldown 1 x 8 x 6 (145)
SB shrug 1 x 9 (115s)
Rear delt 1 x 8 (240)
AbCore 1 x 10 x 6 (120)

Cystatin C came back at 1.19 with GFR 67. Not good for me. Time to shut it down for a while. Talked it over with Kurt, he thinks it’s stress from my weight gain over the last few months along with elevated glucose from the GH.

Effective immediately going down to 200 test and half bottle GH. He’s going to adjust my macros later. All signs that point I need a long cruise to recover.
 
GasmanX said:
Cystatin C came back at 1.19 with GFR 67. Not good for me. Time to shut it down for a while. Talked it over with Kurt, he thinks it’s stress from my weight gain over the last few months along with elevated glucose from the GH.

Effective immediately going down to 200 test and half bottle GH. He’s going to adjust my macros later. All signs that point I need a long cruise to recover.
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Excellent and smart move. Nothing wrong with a cruise! We all have to do it at some point.
 
30 minutes z2 cardio on the elliptical

New macros from Kurt start today. Essentially the carbs were cut in half. Still on a TD/NTD set up for now. Based on what I was eating and how my body was responding, I think this will get the scale moving quick.

Since the plan is to cruise for at least a couple months adjustments will be made along the way but this is where we are at for now.

TD 180p 500c trace fats
NTD 180 p 200c 40f
 

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