- Joined
- Oct 13, 2013
- Messages
- 934
What is the goal of this log?
I'm starting this log to not only push myself to the next level, but to help identify dietary, training, and supplementation protocols that work best for those with poor genetics. I definite “poor genetics” as those that have unfavorable nutrient partitioning while either gaining or cutting. If you've ever been skinny or have to push excessive calories to gain size then this is NOT you. Guys like me can gain weight with no issue. We can also lose weight easily. Both are just a matter of diligent nutrition. The problem is we suck at partitioning. I've been 210lb with some decent lean mass underneath too much fat. I've been 170lb at 9% BF. I've yet to figure out how to get out of the trap of moving between these. I'm often in the middle at somewhere around 185lb. Neither big nor lean – frustrating.
History
Ok, a little history before everyone jumps to “he has no clue” conclusions. I've been serious about getting into great shape for almost 10 years. Modest goal of 195 and single digit BF. During this time I've experimented with many dietary and training protocols and run several cycles. This is not to say I jump from diet to diet or program to program. Each time I take on a new approach I am serious and give it a time. I also diligently track my food and training.
I've done 40/40/20, very low carb with refeeds, carb backloading, IF, and other dietary approaches. For training: 5/3/1, push/pull, upper/lower, BBB, Fortitude, and others. Again, allotting at least eight weeks and sometimes several months when something seemed to be working. I have studied bb nutrition, training, and supplementation. There are a handful of guys here that are way more knowledgeable than me, but let's just say my understanding is pretty good.
I've worked with three coaches via email. One is a well respected contest prep coach (although I don't compete). I've learned through these experiences and incorporate some of their knowledgeable into my current plans. I've also learned that I am definitely different in that what works for most, does not work for me. In particular, low carb + high cardio is a disaster for me. Low to moderate anabolics does not offset the catabolic affects in my situation.
Where I'm at today
A few weeks ago I decided to give the ABCDE diet a go. I was on TRT dosage at the time. 2 weeks of bulking at 3,800 kcal. 2 weeks of cutting at 2,000 kcal. At the end of the first round I netted 0.5 lbs of lean mass and lost 1 lb of fat. Not too bad. Maybe I found something that will work? This could only get better when my cycle starts, right?
Cycle: (all supplements are from board sponsor Samson)
1 – 2: 350mg test blend
1 – 2, 7 – 8: 20mg d-bol per day
3 – 8: 525mg test blend, 300mg tren blend
1 – 8: 12.5mg extemestane per day
So I started my eight week cycle thinking that this protocol will only be enhanced with steroids. The next two weeks turned into a mess. I bulked with the same 3,800 kcal I consumed previously. However, this time I gained 3 lbs of lean mass and 7 lbs of fat / water. I am now five days into the cut and I'm reversing some of the damage. I was hoping it was just bloat from the d-bol, but at this point I think it was more fat.
I have some ideas on how make the best of weeks 4-8. I know I need to outline my specific diet and training. This will be posted soon.
I have a lot more to say, but don't want to make this initial post too long. As this log progresses, I'm looking for advice / support for guys that have struggled through this. Particularly those with similar genetics that figured out what works.
I'm starting this log to not only push myself to the next level, but to help identify dietary, training, and supplementation protocols that work best for those with poor genetics. I definite “poor genetics” as those that have unfavorable nutrient partitioning while either gaining or cutting. If you've ever been skinny or have to push excessive calories to gain size then this is NOT you. Guys like me can gain weight with no issue. We can also lose weight easily. Both are just a matter of diligent nutrition. The problem is we suck at partitioning. I've been 210lb with some decent lean mass underneath too much fat. I've been 170lb at 9% BF. I've yet to figure out how to get out of the trap of moving between these. I'm often in the middle at somewhere around 185lb. Neither big nor lean – frustrating.
History
Ok, a little history before everyone jumps to “he has no clue” conclusions. I've been serious about getting into great shape for almost 10 years. Modest goal of 195 and single digit BF. During this time I've experimented with many dietary and training protocols and run several cycles. This is not to say I jump from diet to diet or program to program. Each time I take on a new approach I am serious and give it a time. I also diligently track my food and training.
I've done 40/40/20, very low carb with refeeds, carb backloading, IF, and other dietary approaches. For training: 5/3/1, push/pull, upper/lower, BBB, Fortitude, and others. Again, allotting at least eight weeks and sometimes several months when something seemed to be working. I have studied bb nutrition, training, and supplementation. There are a handful of guys here that are way more knowledgeable than me, but let's just say my understanding is pretty good.
I've worked with three coaches via email. One is a well respected contest prep coach (although I don't compete). I've learned through these experiences and incorporate some of their knowledgeable into my current plans. I've also learned that I am definitely different in that what works for most, does not work for me. In particular, low carb + high cardio is a disaster for me. Low to moderate anabolics does not offset the catabolic affects in my situation.
Where I'm at today
A few weeks ago I decided to give the ABCDE diet a go. I was on TRT dosage at the time. 2 weeks of bulking at 3,800 kcal. 2 weeks of cutting at 2,000 kcal. At the end of the first round I netted 0.5 lbs of lean mass and lost 1 lb of fat. Not too bad. Maybe I found something that will work? This could only get better when my cycle starts, right?
Cycle: (all supplements are from board sponsor Samson)
1 – 2: 350mg test blend
1 – 2, 7 – 8: 20mg d-bol per day
3 – 8: 525mg test blend, 300mg tren blend
1 – 8: 12.5mg extemestane per day
So I started my eight week cycle thinking that this protocol will only be enhanced with steroids. The next two weeks turned into a mess. I bulked with the same 3,800 kcal I consumed previously. However, this time I gained 3 lbs of lean mass and 7 lbs of fat / water. I am now five days into the cut and I'm reversing some of the damage. I was hoping it was just bloat from the d-bol, but at this point I think it was more fat.
I have some ideas on how make the best of weeks 4-8. I know I need to outline my specific diet and training. This will be posted soon.
I have a lot more to say, but don't want to make this initial post too long. As this log progresses, I'm looking for advice / support for guys that have struggled through this. Particularly those with similar genetics that figured out what works.
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