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The Gasman Files

Alright boys. Here is the secret sauce for the protein “cheesecake”. I usually have one of these on my off days when fats are higher. You can use the base to create any combination of flavors. I will also use this base and use fruity pebbles or Cinnamon Toast Crunch. You can do a chocolate peanut butter one as well.

150g NFGY
30 whipped cream cheese
20g vanilla whey
10g sugar free cheesecake pudding mix
5g splenda
30g mini Oreos
Pinch of salt
1 tsp vanilla extract

Crush the mini Oreos and set aside. In a bowl using a hand mixer, beat all the ingredients for about three minutes on medium speed. Fold in 3/4 of the Oreo. Transfer to a ramekin/bowl and then top with the remaining Oreo.

Macros…..34p 38c 13fIMG_2947.jpeg
 
Check in done. Weight up 0.4 pounds on average to 186.4

Plan is to keep everything the same as the gear comes up to saturation and watch body composition.

Feeling pretty good with the additional food. Training still feels about the same, never really had a drop off during the cruise but maybe it will improve as things ramp up.IMG_2948.jpegIMG_2949.jpegIMG_2930.jpegIMG_2923.jpeg
 
Sorry if I missed it, but what are you guys running? If you don't want to disclose that's cool.
 
Went back to 600mg test, GH at 4 IU. Kurt thinks I’ll continue to grown on 600 for a little bit before going to 750. Maybe go back up to 6 IU of GH. Beyond that it’s just side effects and the blood work doesn’t look good
 
5/24 upper

Good session across the board. Felt fresh and rested. Only missed progressing on the top set on triceps. Probably rushed that set and could have taken an extra feeder heading into. I say that because I added a rep on the back off.

Added a new movement. Behind the neck press in the smith. Been seeing content on this recently and wanted to give it a go. Surprisingly felt incredible. After several feeders to get a feel, the final loading wasn’t that far off from a traditional press and the stimulus was great. I’ll keep these in for a run and hope to not get shoulder cancer.

Cardio after. Pushes the pace but felt good.IMG_2950.jpegIMG_2951.jpeg
 
5/25 Lower

Woke feeling like I got hit by a Mac truck. Not sure why but probably sleep quality was off. Went in and got it done.

The rack I use for RDLs was taken up so I did them with the belt squat and I got to tell you, i don’t think I’ll go back. Feels much more stable and can feel the muscle working much better than with the barbell. Less emphasis on the lower back.

Was going to hit a couple sets on the Gluterator but I was already 75 minutes in and given the way I was feeling I cut it out.

No cardio today, as of now I’m up to 12K on steps.IMG_2982.jpeg
 
5/27 upper

Progress across the board, can’t ask for more than that. Biggest surprise for me was sticking with the new weight for all 3 sets on the pulldown.

No cardio today after doing 60 minutes yesterday. Ended up with 11K steps. Had a big gap between a couple cases and got a nice walk in to kill time.IMG_2990.jpeg
 
5/29 check in

Average weight up to 189.8. Touched 193. Increase is about 3.5 pounds with little change in condition. I think some fullness has returned judging by the pics and how T shirts started fitting this week.

No changes to the plan. Keeping food the same and see how the next week shakes out. Gear staying the same….600 test, 4 IU GH.

Training still going great. I’ve been having this bug about experimenting with a full body every other day routine. Been plotting it out but still working some kinks out. We’ll see, the 5 day U/L has been working fine.IMG_3135.jpegIMG_3136.jpegIMG_3086.jpegIMG_3098.jpeg
 
5/30 Upper

This one felt real good. Felt nice and rested heading in. Could tell it was going to be a good after a couple warm up sets. Progress across the board. No cardio planned for today. Getting in steps right now.IMG_3141.jpeg
 
GasmanX said:
5/29 check in

Average weight up to 189.8. Touched 193. Increase is about 3.5 pounds with little change in condition. I think some fullness has returned judging by the pics and how T shirts started fitting this week.

No changes to the plan. Keeping food the same and see how the next week shakes out. Gear staying the same….600 test, 4 IU GH.

Training still going great. I’ve been having this bug about experimenting with a full body every other day routine. Been plotting it out but still working some kinks out. We’ll see, the 5 day U/L has been working fine.View attachment 182135View attachment 182136View attachment 182138View attachment 182139
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I came up with a few programs for myself but never implemented them. Might try out one next push and see how it works out.
 
GasmanX said:
Full body split or something else?
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Not a full body split yet.. but ppl program and chest/shoulders, legs, arms, back/legs, chest shoulders, back.. was one I was debating of doing in the near future.
I love bro split but want to change it up to see how I respond one of these days.
 
GasmanX said:
Even if a properly run bro split worked for me (haven’t tried) I would absolutely hate training like that at this point
Click to expand...
That’s why I’m looking forward to trying out a new split. More in tune with my recovery and how to split up the working sets and see how it plays out.
 
GasmanX said:
Even if a properly run bro split worked for me (haven’t tried) I would absolutely hate training like that at this point
Click to expand...
The majority if not most people (non-genetic outliers) who switch from a bro split to hitting each muscle 2x will see improvement. Waiting 144 hours between muscles when most likely recovered after 48-72 makes little sense. Especially smaller muscles that recover super quick like delts/arms/calves/etc.

Hit delts 4x a week and let me know if they don't grow. :)

If people want to rock a bro split though, more power to 'em.
 
5/31 Lower

Good session but I don’t know what the hell happened with the biceps up front. Can’t remember the last time I had no progress.

Going forward I’m going to start doing unilateral seated leg curl. The left side is weaker than the right. Even though I wrote 6 reps, I would say I left 1-2 RIR on the right leg where the left was more 0 RIR. I just can’t keep bashing my head against the wall going bilateral and only one set.

Decided to throw in a set of pendulum squats since it’s Saturday and I had the time to do the feeders I need to get after the top set. Normally I wouldn’t do that if I was on my way to work. Have to keep efficiency in mind.IMG_3145.jpeg
 
GasmanX said:
5/20

NTD

Fasted cardio done. Not purposely trying to do fasted cardio, just want to get it done before work. Love how this opens up my afternoon to get done whatever needs getting done.

Just did a pre op interview. Guy is on tirzepatide for diabetes. Fasted sugar 140 and acts surprised, “oh the tirzepatide” keeps me lower”. Yes sir, that may be true but ideally you make lifestyle changes so you have a synergistic response. Good lord some people have no clue.View attachment 180989
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I have to laugh my ass off at these people , I see them all the time. I'm.
Interviewing a patient and I ask them if they have x.Y or z and they tell me no, then I hit their bathroom and I find their medical stash of anti-hypertensive medications, diabetes, medications, thyroid meds.It's ridiculous how much faith people just throw out there, but won't trust another person if they tell them they have a nose on their face!
 
6/1 Upper

48 hours after the last upper so I intentionally keep the volume lower, 2 sets per body part. Good progress across the board. Tried to get one more on the flat press but had to bail, thought I had it.

I’m throwing the JM press back in since I’m already at the smith machine. It’s been about 3 months since I last did that one and added 5 more pounds. Progress baby.

Hit 30 minutes of cardio after.

I’m really loving this COR from flavor gang. Stuff is almost like rice powder and mixes up incredibly easy, great texture. I don’t know what it is about Pride Foods but their stuff is gritty and their flavors are always lacking oooomph.
IMG_3167.jpegIMG_3168.jpegIMG_3171.jpegIMG_3170.jpeg
 
GasmanX said:
I’m really loving this COR from flavor gang. Stuff is almost like rice powder and mixes up incredibly easy, great texture. I don’t know what it is about Pride Foods but their stuff is gritty and their flavors are always lacking oooomph.
Click to expand...
have you tired the flavor gang PB cookie flavor? It is really good if you are a PB fan.
 
TommyJam said:
have you tired the flavor gang PB cookie flavor? It is really good if you are a PB fan.
Click to expand...
I picked up a couple bags along with the fruity loops flavor drop. Haven’t tried it yet but definitely looking forward to it. The fruity loops were good but almost too similar to the crackberry. Crackberry is amazing but to drop something so similar left me underwhelmed
 

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