Commanding My Body

[Commander]

Originally Posted by bigbear6708

just a quick update, i found my stash of crystal light (lemonade) so here is what i did...20 oz water, 2 T bcaa, left in fridge overnight...powder is dissolved!!! still tastes like mild asprin and death...but only slightly!

Ha, ha, so it only takes 8 hours for the stinkin' powder to dissolve, not bad!

[bigbear6708]

Yep...not bad huh!!! Haha. I'm intrigued to start this bcaa thing...but really unsure how I should compose my meals...do u eat like 1000 cals per meal...can u give me a hgeneric meal sample u use? Thanks man

[Commander]

Originally Posted by bigbear6708

Yep...not bad huh!!! Haha. I'm intrigued to start this bcaa thing...but really unsure how I should compose my meals...do u eat like 1000 cals per meal...can u give me a hgeneric meal sample u use? Thanks man

I definitely feel the protocol works. During bulks, the calories per meal do get a little high since I am not spreading out my calories as much, but I still think it is effective. That said, I may make some adjustments this upcoming bulk. During cuts, it simply is fantastic in my opinion.

Here is a sample day: (this is from late May of this year, when I was early on in my cut)

Breakfast - 7am
3.5 scoops oats (each scoop is 1/3 cup)
1/8 cup raisins
1.5 servings whey
½ tspn BCAA
0.5 skim milk

2 tspn BCAA - 9:30am

Lunch - 12 Noon
3 whole eggs
3.5 scoops oats (each scoop is 1/3 cup)
1/8 cup raisins
1.0 servings whey

2 tspn BCAA - 2:30pm

Dinner - 5:30pm
Whatever my wife cooks, typically chicken/rice/veggies, occasionally beef or potatoes to replace chicken or rice

PWO - 7:30pm
513 calories, 3 fat, 91.5 carb, 30 protein, 2 tspn BCAA (8g BCAA, 4 of which are leucine), 1 tspn creatine

Pre-Bed - 10pm

2/3 Serving almonds
1 whole egg
1.5 servings whey
½ tspn BCAA
0.5 skim milk

Non-training macros:
2831 calories, 97 fat, 311 carb, 180 protein

Water intake:

On non-training days is 12 cups per day plus 4 cups green tea. PWO is 1.5 litres of water which comes to just over 6 cups.

[Commander]

Leg Day - Deadlift Volume

Deadlift
486x1 - Yes! 5 lbs off my all time PR of 491, but I weighed in at 178 today, so relatively speaking, this was more impressive.

Unfortunately, I tweaked my lower back on the 486, so I took a few minutes and just did bodyweight (not even the bar) deadlifts, hoping to pump some blood through my glutes and lower back where it hurt.

406x1, felt heavy - rested
406x2, still felt too heavy - bumped weight down

Normall, I'd do 5 sets of five in the 375 to 400 zone, but since my back wasn't 100%, I went down to 356.

356, 5 sets of 5 - these felt great

I didn't use a belt on the 5 sets of 5, I actually feel like I get better tightness in my core without a belt.

306x10

Hill Sprints - sprint up then walk down, takes about 1 minute per cycle.
6 x 10 second sprints
1 x 20 second sprint

[HardCory]

Impressive, awesome to see you're remaining strong on your cut.

[bigbear6708]

Impressive deadlifting this far into your cut! Must be shedding only fat and keeping your muscle

[Commander]

Originally Posted by HardCory

Impressive, awesome to see you're remaining strong on your cut.

Originally Posted by bigbear6708

Impressive deadlifting this far into your cut! Must be shedding only fat and keeping your muscle

That's what it feels like!

-----

Push Day - with some bonus leg work

Dips
BW, +25, +50, 70, 90x3
BW+110 x 3 - PR
BW+55 x 16 - PR
BW+20 x 8+3+2 - Focused on a slow tempo, peak contraction in my pecs

Standing OH Press
90 (plus 10) 130x5
100x8+3+2

Top Half OH Press off rack
70 (plus 10) 130x5

Squat - extensive warmup
240x20 - new PR by 10 lbs

Plate loaded Leg Extension
50 (plus 10) 120x5 - really tried to squeeze at the top
95x10

Lying Tricep Extension
22x10, 8, 7, 6

Great workout! I'm super happy with both the dips and the new widowmaker PR. Weighed in at 178 this morning after my refeed yesterday.

[Commander]

Diet Update:

Bodyweight average last week: 179.9
Bodyweight average this week: 178.1

Wow, no need to change macros. I had a great week in the gym and the fat keeps coming off!

Sunday was a much needed day off, my legs were absolutely rocked, DOMS from toes to butt thanks to deadlifts and sprints on Friday and Squat widowmaker on Saturday. Worked a midnight shift (Sunday night to Monday morning), feeling pretty exhausted right about now. Can't want to get some sleep, but it will have to wait, must work now.

[Commander]

Even though running on zero sleep from my midnight shift, my body was itching to workout, so I got in a quick one.

Pull Day - part 1

Chin ups
BW, +20, +40, +60, 75, 90x3 - PR
BW+35 x 12 - PR

Sled Lat Pulls (angled my torso parallel to ground and mimicked a pulldown motion)
Tire, +25, +35, 50, 60, sets of 10

Sled Bicep Curls
Tire+50, 2 sets of 10

Chinup
BWx12

I then went to bed early to catch up on lost sleep and woke up with the worst hunger pains ever because I didn't have my pre-bed snack (since I went to be shortly after my paraworkout shake.

That workout was last night, I plan on finishing off my back with part 2 today.

[Commander]

Pull Day - part 2

Given the fact that I hit PR's in chin ups yesterday, I thought my lats/back might be a little tired. I was pleasantly surprised, absolutely awesome workout.

Bent Row
120 (plus 15) 195x3

Chin ups
BW, +15, 30, 45, 60x5 - PR! Wasn't expecting to hit a 5 rep PR today after hitting a 3 rep AND max rep pr yesterday

Circuit 1: minimal rest, all the way through, then repeated for a second time
Bent Row - 140 x 16, 10
Tire Sled Row - 50x12, 12
Band Row - minimal resistance, pumped it out until it burned

Circuit 2: like first one
Chin up - BW x 12, 8
Tire Sled Lat Pull - 50x12, 12
Band Pull Down - like above, pumped until burn

DB Curl - nothing left at this point
32x9, 7, 5 supersetted with Sled Curls

I am totally rejuventated for this cut, I was kind of lethargic a short while ago and that was kind of what motivated the deadline, but as long as I am losing fat and maintaining (and gaining in a lot of exercises) strength, I don't see any reason to stop! It is exciting, I feel unstoppable....with one exception, my tendons near my right pec are hurting from dips and being stretched on the chin ups. I'll have to figure out how to keep up the intensity while giving that area a break....it will be hard because I love my dips and chins!