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Just a journal of life and lifting

So looking forward to the the Osta Rx cycle. Going to be a fun ride...

Started a log so please go there for the updates!!
 
Out standing pump today, concentration and focus was out of this world. I didn't want to leave the gym. Diet cont to be clean at approx 3000 cals, strength is up, endurance is through the roof, recovery time is a heck of a lot shorter. Will change the routine this coming week and start working each body part twice a week.
 
irst a little about me.
I'm 6'4, now at 185. Have been lifting for the most part of 20 years. For the last month and a half I have been on a cut cycle, getting ready for the warmer weather.
Had cut my calories down to about 1000 a day and increased the cardio to 6 days a week.

For this cycle of Osta Rx, I will increase calories to 3000 clean and cut the cardio to 3 days a week and also increase the amount of lifting looking like this;

Monday
Chest

Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

Tuesday
Quads/Calves

Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Wednesday
Back

Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

Thursday
Shoulders

Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

Friday
Arms

Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Saturday
Hams/calves

Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Sunday
Rest


If during the cycle I find the recovery time is shorter (which for me it usually is). I will increase the lifting again to this;

Monday.
------------
--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Tues.
-----------
-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Wed.
-----------
--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

Thursday.
------------
--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Friday.
-----------
-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Saturday.
-----------
--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

Sun
-----------
Rest
 
I have been in school for the last 20 years for one thing or another-NO i'm not a nerd- just want to extend my learning base a little! In my studies, and working with some MD's in sport medicine, about the only thing we can agree on (as far as weight lifting goes) is the amount of rest a person needs after lifting, and to build muscle you have to get the muscle to hypertrophy.

We can agree that a person needs between 5 and 7 days of complete rest to repair the muscle fiber disruption, depending on the person and their ability to recover.

But with that said, it is perhaps the most controversial element of any training program is the optimal number of sets required to increase muscular hypertrophy. It concerns whether one set to failure is a sufficient stimulus to induce maximum hypertrophic adaptation or if multiple sets are required to elicit maximal muscular gains.
 
Personally I think optimal hypertrophy training protocol uses a set of six to eight rep performed to the point of muscular failure using the heaviest possible load. The best stimulus for inducing maximum muscular hypertrophy is to lift a weight equal to 75 to 80% of your 1RM repeatedly to failure, until you can no longer complete another repetition. It's during the last all-out effort, the muscle is forced to contract all of its fibers, so at that point of momentary muscular failure, the max stimulus has been achieved.
So with using this training protocol, I usually start with a 12 rep warm up, increasing the weight after that to get to a 6 rep-to failure- for each body part i work that day.
So for example- if i'm working on the chest- I would do a 12 rep warm up with a weight that is relatively light, next set i would do 10 reps with a little heavier weight, then 8 reps, again with a heavier weight, with the last set of 6 reps with a weight that would bring me to failure with good form.
I believe in doing it this way, you are working the 2 biggest muscle fibers (the slow twitch, and the fast twitch) to failure causing max stimulus, in which causes max hypertrophy, in which causes max muscle growth.
 
So this is the base of where I get my work out routine, Monday working the chest, shoulders and tri's. Wednesday working the quads, hams, and calves and friday working Back, Bi's, and forearms.

This sequence groups together body parts that share similar exercise biomechanics. The push exercise for the chest also recruit the deltoid and triceps muscle. In working the larger muscle first it serves as a warm up for working the smaller group, which follows later in the same work out. Having worked both of these muscle groups together in one work out, adequate rest is given before moving on to the pull exercises with the leg day splitting the two.
Like wise, the pull exercises for the back also recruit the biceps.

So the full week work out would look like;
Mon- push (chest, shoulders, tri's)
Wed- legs
Fri-pull (Back, Bi's, forearms)

This also gives the max amount of rest for each body part.
 
The workout is 4 sets, set 1 is 12 reps, set 2 is 10 reps, set 3 is 8 reps and set 4 is 6 reps. Now when going into the 4th set, the weight should be high enough to bring you to failure for the body part you are working out. Now i have in the past misjudged the weight and have gone to light fo the 4th set, and so i would add another set with 6 reps with a heavier weight.
 
Took the weekend and headed upstate for a nice bike ride. A lot of nice people to ride with, totally worth it.

Back to Monday and changed a few thing with the routine as my recovery time is faster.

--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Started out with a 10min treadmill run and finished with a 30 min treadmill run.
Weight up to 188. Cont to have a very clean diet, no side effects to speak of.
However I do feel a difference with each work out- and I'm totally liking it!!
 
Great work out today.
Really starting to feel the pump, and seeing the veins to pop across the chest, bi's and forearms.
Weight is at 189.3
Sides effects are still at bay. Don't really feel shut down with 3 pills a day, and libido is increased.
Have a over all feeling of confidence stepping in the gym.
Today;

-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each
 
so far I like what I'm seeing and better yet, I like what I'm feeling.
Another good work out, cont to feel the pump, while the vrins cont to pop out at me.

-BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

No side effects as of yet, and still no feelng of being shut down, which I like. Weight is the same today.
 
Hit the gym with all I had today,

--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Pump was insane!!
Cont with 3 pills a day with no side effects, no feeling of being shutdown, increased sex drive, increased veins across chest, bis, forearms, and legs. Almost at the half way point and loving it!!
 
Had a hard time sleeping last night, so I got up earlier than normal and hit the treadmill for about 45 min.
Then on to the weights;

-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Still having the pumped feeling when I walk into the gym. Cont to take 3 pills a day (spread through out the day)no feeling of being shut down, cont to have the increased sex drive, which is about the only side effect that I'm having. Deit cont to be clean, although I'm hitting that mark where every thing looks tempting
Weight is up at 191 and body fat is down to 10%.
 
one of the questions i keep getting is what is my diet like?

I guess it's like most peoples who like to weight lift, depending on what i'm trying to, bulk or cut, i keep my meals pretty much the same during a cycle. I like to know every aspect of my diet, escp when im on a cycle.
while i'm in a bulking phase i get around 7 meals through out the day which gives me about 4600 cals, and when broken down, i get about 130 grams fat, 416 grams protein and 502 grams of carbs. during a cutting cycle i will decrease the amount of cal to about 3500, and when this is broke down even futher, im getting about 147 grams of fat, 375 grams of protein, and 245 grams of carbs. When i'm in the mode of doing things extreme (in which yes, it may not be good for me) i will cut the cals back to about 1000 and drop about 10 to 15 pounds in a month-- I will say that doing this will cost some of the muscle tissue that you worked so hard for. But with that being said, once you get the extra body fat off, what you do have "pops" out at you like never before.
so for the meals, one of the things I LOVE is pizza!! Shit, i think it is in it's own food group...... easy to say, if i dont feel like cooking...... i"ll order one of those in a heart beat!! so for me it is easy to cook a weeks worth of food and group them in the fridg in containers. that way I wont be tempted with the Pizza man coming to the door.. Its all about knowing your self and what weakness you have, and preventing that weakness.
 
Saturday,
Nice workout this am. No one in the gym, music going and me pumping out some iron;

--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

Love the way I feel going into the gym,
Cont with 3 pills a day, no side effects excepted increase in sex drive.
Boys are hanging low, with no feeling of being shut down.
 
Sunday,
Rest, rest and more rest.
Keeping up the clean diet. Cont with 3pills a day.
No side effects from this yet.
Weight from yesterday is up to 194. Body fat is at 13% according to the scale I'm using.
 
Having fun with this cycle,
--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Weight is still the same, however body fat is down to 14%. Strenght gains are up, with more reps. Trying to stay under the pressure of the weight a little longer to keep injuries at bay.
Still no side effects, and no feeling of being shut down.
 
Today was legs.

-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Not to bad of a work out. Again alone in the gym
 
Great PT. Nothing like a day alone at the gym. That is a gymrats dream!
 
Yesterday's gym time looked like this;

--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

And here is today's gym time;

--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Still taking 3 pills a day spread through out the day. Still no side effects, and cont to have a great feeling walking into the gym. The pumps are fantastic, the sex drive is outstanding. Over all a great cycle so far
 
So I have 10 days worth of pills left, one of the things I have been reading, Osta is really good for cutting. So let's see what it can do for the last 7 days.

I will cut the cals almost in half, cont to lift the same with added cardio thrown in the mix.
Weight this am is at 198 while the scale says body fat is at 14%, I'm not sure if that is right
So for the next 10 days, the goal will be to lose at least 6 pounds and drop at least 1% body fat
 
So.....
Working on a diet and cardio plan to see If this can be done
 
Started the morning with a 3 mile run, then hit the gym;

-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Ended gym time with a 20min treadmill run. Felt great. Loven life right now!
 
Thanks, love the way things come together!

Saturday was a great day out,
Started with a run of 3 miles then hit the gym;

--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

Last night it was still warm out, so I went for a bike ride of 10 miles.
Have dropped the cals to around 1500, with most of it being protien, very low carbs and very low fat. Weight is the same as of this morning, but feeling tight. Keeping the Osta at 3 pills a day. With no side effects after 3 weeks, and libido cont to be good.
 
Great post man. I can't wait to get my osta in as I have seen only great reviews!!!
 
Thanks, love the way things come together!

Saturday was a great day out,
Started with a run of 3 miles then hit the gym;

--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

Last night it was still warm out, so I went for a bike ride of 10 miles.
Have dropped the cals to around 1500, with most of it being protien, very low carbs and very low fat. Weight is the same as of this morning, but feeling tight. Keeping the Osta at 3 pills a day. With no side effects after 3 weeks, and libido cont to be good.

Nice back & Bi day
 
Over the past week or two i have had some people PM me regarding my diet, and what I eat for a bulking and cutting cycle. I usually don't post up what my diet is like, as some people kinda get weird on me for doing so. But for those who would like to know, this is a sample of what kind of food i like to have during a bulking cycle.

Protein Powder
2 scoops
Protein 50g * | * Carbs 10g * | * Fat 6g
Oats
1 cup 
Protein 7g * | * Carbs 37g * | * Fat 4g
Natural Peanut Butter
2 tbsp 
Protein 10g * | * Carbs 8g * | * Fat 11g
Total Calories For Meal 1: 533
MEAL 2:

99% lean Ground Turkey
6 oz 
Protein 47g * | * Carbs 0g * | * Fat 18g
Broccoli
1 cup 
Protein 3g * | * Carbs 5g * | * Fat 0g
Almonds
1/4 cup 
Protein 8g * | * Carbs 8g * | * Fat 19g
Yams
8 oz 
Protein 3g * | * Carbs 62g * | * Fat 0g
Total Calories For Meal 2: 849
MEAL 3:
Salmon
6 oz fresh grilled
Protein 39g * | * Carbs 0g * | * Fat 12g

Broccoli
1 cup 
Protein 3g * | * Carbs 5g * | * Fat 0g
Brown Rice
1 cup cooked
Protein 5g * | * Carbs 45g * | * Fat 2g
Total Calories For Meal 3: 515
MEAL 4:

96% lean Ground Beef
6 oz 
Protein 36g * | * Carbs 1g * | * Fat 7g
Fat Free Cheddar Cheese
1 oz 
Protein 9g * | * Carbs 1g * | * Fat 0g
Ezekiel burger bun
1 
Protein 9g * | * Carbs 32g * | * Fat 1.5g
Reduced Sugar Ketchup
1 tbsp
Protein 0g * | * Carbs 1g * | * Fat 0g
Homemade Sweet Potato Fries
6 oz 
Protein 3g * | * Carbs 37g * | * Fat 1g
Total Calories For Meal 4: 595
MEAL 5:

99% lean Ground Turkey
6 oz 
Protein 47g * | * Carbs 0g * | * Fat 18g
Yams
8 oz 
Protein 3g * | * Carbs 62g * | * Fat 0g
Almonds
1/4 cup 
Protein 8g * | * Carbs 8g * | * Fat 19g
Total Calories For Meal 5: 822

MEAL 6:

Egg Whites
8 
Protein 19g * | * Carbs 1g * | * Fat 0g
Fat Free Cheddar Cheese
1 oz 
Protein 9g * | * Carbs 1g * | * Fat 0g
Spinach
3 oz 
Protein 2g * | * Carbs 3g * | * Fat 0g
Red Pepper
1/4 
Protein 0g * | * Carbs 2g * | * Fat 0g
Onion
1 oz 
Protein 0g * | * Carbs 3g * | * Fat 0g
Yams
8 oz 
Protein 3g * | * Carbs 62g * | * Fat 0g
Total Calories For Meal 7: 438
MEAL 7

Fat Free, Sugar Free Pudding Mix
1 Package 
Protein 0g * | * Carbs 32g * | * Fat 0g
Skim Milk
2 cups 
Protein 18g * | * Carbs 26g * | * Fat 0g
Protein Powder
1 scoop
Protein 25g * | * Carbs 5g * | * Fat 3g
Total Calories For Meal 8: 482.5
 
Now for a "regular" cutting cycle this is what the food looks like;

MEAL 1:

Protein Powder
2 scoops
Protein 50g * | * Carbs 10g * | * Fat 6g
Oats
1/2 cup 
Protein 3g * | * Carbs 18g * | * Fat 2g
Total Calories For Meal 1: 375
MEAL 2:

99% lean Ground Turkey
6 oz 
Protein 47g * | * Carbs 0g * | * Fat 18g
Broccoli
1 cup 
Protein 3g * | * Carbs 5g * | * Fat 0g
Almonds
1/4 cup 
Protein 8g * | * Carbs 8g * | * Fat 19g
Total Calories For Meal 2: 588
MEAL 3: POST WORKOUT

Salmon
6 oz fresh grilled
Protein 39g * | * Carbs 0g * | * Fat 12g
Broccoli
1 cup 
Protein 3g * | * Carbs 5g * | * Fat 0g
Total Calories For Meal 3: 298
MEAL 4:

99% lean Ground Turkey
6 oz 
Protein 47g * | * Carbs 0g * | * Fat 18g
Broccoli
1 cup 
Protein 3g * | * Carbs 5g * | * Fat 0g
Almonds
1/4 cup 
Protein 8g * | * Carbs 8g * | * Fat 19g
Total Calories For Meal 4: 588
MEAL 5:

99% lean Ground Turkey
6 oz 
Protein 47g * | * Carbs 0g * | * Fat 18g
Yams
8 oz 
Protein 3g * | * Carbs 62g * | * Fat 0g
Total Calories For Meal 5: 606


MEAL 6:

99% lean Ground Turkey
6 oz 
Protein 47g * | * Carbs 0g * | * Fat 18g
Broccoli
1 cup 
Protein 3g * | * Carbs 5g * | * Fat 0g
Yams
8 oz 
Protein 3g * | * Carbs 62g * | * Fat 0g
Total Calories For Meal 6: 633
MEAL 7:

Natural Peanut Butter
1 tbsp 
Protein 10g * | * Carbs 8g * | * Fat 11g
Celery
1 stalk 
Protein 0g * | * Carbs 1g * | * Fat 0g
Total Calories For Meal 7: 104
 
I say regular in the above post because I do have an extreme cut cycle that cuts the cals to about 950 a day for about 10 days, then goes to about 1500 cals a day for 10 days, then up to 1900 a day for 10 days. during this time period I'm trying to loss as much weight and body fat as possible, but it does cost muscle tissue at the same time. I supplement with glutamine a little more during this time to help save on muscle tissue.

Hope this helps
 
Feeling good this morning...
Started out with 3 mile run, sweating like a pig,
Hit the gym;

--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Ended wiith 30 min on the treadmill- weight is down 2 lbs.
Keeping the cals down to around 1500 per day for the last 3 days, one of the things I have noticed while on Osta, is that I cont to have the "full" feeling-the pump as it were- even on a low cal diet, which lead me to belive, this is saving the muscle tissue, and burning more of the fat... We shall see at the end of this week.
Cont to take 3 pills a day with no side effects, libidio conts to be on the "rise" (hahahaha)
 
Cold and raining this morning, ended up running the treadmill for 30min before hitting the weights,

-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

After weight time, ran for another 30 min. All in all a good work out
 
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