PZT's Pretty Little Princess Diary

[Skullcrusher]

Dextrose and HBCD are different sugars made from corn.

They are intended to be a fast burning carb for right after workout when insulin is spiked.

But you could mix a tablespoon full of sugar in water and get a similar effect.

I decided to just put a little bit of fruit into my protein smoothie.

Read about a bodybuilder who used one slice of white bread.

All kinds of options when it comes to sugar.

 

[CJ]

Dextrose and HBCD are different sugars made from corn.

They are intended to be a fast burning carb for right after workout when insulin is spiked.

But you could mix a tablespoon full of sugar in water and get a similar effect.

I decided to just put a little bit of fruit into my protein smoothie.

Read about a bodybuilder who used one slice of white bread.

All kinds of options when it comes to sugar.

I currently use a couple of a scoops of Gatorade power, to get a mix of glucose and fructose(different pathways for faster absorption, GLUT4&5), while adding a bit of flavor. I get no stomach discomfort from it.

 

[PZT]

5/4/2021




Eating:




45 g whey
55 g dry cream of wheat


175 g raw chicken tenderloin
45 g dry oats


175 g raw 98/2 ground turkey breast
125 g cooked broccoli
1 oz almond butter


45 g whey
15 g macadamia nuts


3 whole eggs
5 egg whites


175 g raw chicken tenderloin
225 g cooked broccoli
110 g avocado




Calories: 2080
Macros: 253/120/70




Notes: needed a lower day for sure. Seemed to really dry me out. Cant wait to get in the gym. Another 2 gallons of water today. If weight is still over 243 lbs. post workout I will do even slightly lower carbs on Thursdays rest day. Glutes and upper hammies super sore. Hoping my right side just got over worked and isn’t anything serious. Also forgot to mention I am down to my last notch in my lifting belt. Which is good cause I still haven’t bought a new one and that area has had little use lol.

 

[PZT]

5/5/2021




Eating:




45 g whey
100 g dry cream of wheat


175 g raw chicken tenderloin
65 g dry white rice


175 g raw chicken tenderloin
75 g dry oats


2 rice cakes


25 g cyclic dextrin
25 g dextrose


45 g whey
25 g cyclic dextrin
25 g dextrose


175 g raw chicken tenderloin
65 g dry white rice


45 g whey
1 tbsp olive oil




Calories: 2660
Macros: 242/364/28






Workout:


Shoulders & Triceps




Chest Supported Rear Delt Dumbbell Raises


5x15
15x8
3x25x15
25x13


Standing Dumbbell Side Lateral


15x8
25x6
40x15
30x20


Seated Dumbbell Shoulder Press


40x7
60x6
80x9
65x12


Reverse Pec Deck Partials


2x90x20
90x30


Seated Dumbbell Side Lateral


2x25x12 + 30 Partials


Dumbbell Front Raise


2x15x16


Long Rope Press-down


45x26
45x22
45x20


Wide Grip Press-down


2x95x16
95x13


EZ Bar Overhead Cable Extensions


120x16
2x120x15


Standing Cable Crunch


70x40
80x40
90x40
100x30


Stair Master


20 minutes @ Level 4




Notes: great workout. Was probably the most happy about the way I looked in a cut off since probably 2014-2015 lol. I felt like I looked big, decently lean and a tad bit of vascular out. I know for a fact my triceps look better than they ever have in my life. Feeling this way had me in such a zone for like the first 4 exercises. Triceps were getting painful pumps on some sets. Killed abs. Stair master sucked bad with how sore my legs were. Dropped to 20 minutes. 246.0 post cardio. Thursday’s rest day will be lower carbs than Tuesdays. Doing half and half on intra and post shakes was interesting. May be better for intra but seemed like a harder, faster crash post. I’m sure that’s due to the dextrin being faster. And the dextrose may be better for me intra cause I didn’t have the ammonia smell post cardio. Think I’ll try 1/2 and 1/2 intra, just dextrose post for Friday’s back day. Which already seems so far away haha. Got another 2 gallons of water in.

 

[CohibaRobusto]

That's a huge accomplishment to say you feel like you look better than you have in 6 years man, congrats! It's awesome seeing all this work pay off.

 

[Thewall]

Nice job pzt. Putting in the work seeing the results!!!

 

[PZT]

That's a huge accomplishment to say you feel like you look better than you have in 6 years man, congrats! It's awesome seeing all this work pay off.

hopefully get a shirtless pic up by summers in. I had gotten so fat before this that flattening out areas in my lower chest and abdomen s me still self conscious shirtless but I’m pretty damn comfortable in cut off/sleeveless shirts righ now

 

[PZT]

Nice job pzt. Putting in the work seeing the results!!!

Yea I need it so bad too. Not enjoying the way life’s going right now so good to have one thing I enjoy 100%

 

[PZT]

5/6/2021




Eating:




45 g whey
45 g dry cream of wheat


175 g raw chicken tenderloin
30 g dry oats
100 g cooked broccoli


175 g raw chicken tenderloin
10 g French fry dipping sauce


45 g whey
15 g macadamia nuts


4 whole eggs
3 egg whites
25 g shredded cheese


175 g raw chicken breast
220 g cooked broccoli
90 g avocado
2 tbsp verde salsa




Calories: 1925
Macros: 234/94/66


Notes: just another day. Only 6.5 liters water today. Ready for back day already.

 

[PZT]

5/7/2021




Eating:




45 g whey
100 g dry cream of wheat


175 g raw chicken breast
65 g dry white rice


175 g raw chicken breast
20 g secret sauce
75 g dry oats


2 rice cakes
25 g cyclic dextrin
25 g dextrose


45 g whey
50 g dextrose


175 g raw chicken breast
65 g dry white rice


45 g whey
1 oz almond butter




Calories: 2930
Macros: 254/373/54






Workout:


Back Day




Dumbbell Shrugs


50x10
75x12
(Drop Set)
70x11 / 50x9 / 30x11


Barbell Shrug


135x8
155x7
185x6
205x10
(Rest Pause)
205x9-5-3


Single Arm Pulldown


40x7
40x5
70x10
50x15


Elevated Supinated MAG Grip Seated Cable Row


140x6
150x16
(Rest Pause)
130x12-5


Wide Grip Pulldown


130x8
150x7
170x10
140x12


Plate Loaded Chest Supported Row


45x8
90x6
135x9
(Drop Set)
135x8 / 90x6 / 45x4


Wide Grip Straight Arm Pulldown


50x8
60x8
75x15
55x20


Roman Chair Lower Back Hyperextension


BWx8
BW+45x10
BW+35x8


Standing Band Crunch


2x20


Stair Master


20 minutes @ Level 4




Notes: great workout. Lat pumps were very painful. Need to stick to straight sets on trap exercises until I get better at activating them. Upper back work felt strong. Hate the stair master. Weight at its lowest post cardio. 242.2 lbs. Going to keep rest days at 50 grams direct carbs and 325ish grams direct carbs on training days with cardio staying the same for a bit. Well over 2 gallons of water today.

 

[PZT]

5/8/2021




Eating:




45 g whey
45 g dry cream of wheat


175 g raw chicken breast
30 g dry oats
30 g chicken dipping sauce


45 g whey
1 tbsp olive oil


8 oz Orange chicken
9 oz Fried rice


230 g cooked white potato with peel
350 g chili with no beans
90 g shredded cheese
45 g ranch dressing


100 g takis tortilla chips


3 rice cakes
45 g peanut butter
75 g jam




Calories: 4745
Macros: 237/457/228




Notes: went to sleep last night seeing a line in my lat from the rhomboid and woke up to seeing the vertical line in the third row of Abs while flex without pulling skin tight. Feels good. Got yard work in and felt dead. Took a nap and then coaching my woman on deadlift. She went up 10 lbs. and did way more volume. Cheat meals had my body temp elevated fo sho. Swore i seen some veins around my crotch at this time. Fat a little high ya think lol. Low on water, about 6.5 liters but ehh. Chest and Biceps tomorrow!!!!!

 

[PZT]

5/9/2021




Eating:




175 g raw chicken breast
65 g dry white rice


175 g raw chicken breast
65 g dry white rice


2 rice cakes


50 g cyclic dextrin


45 g whey
50 g dextrose


175 g raw chicken breast
6 potato wedges
40 g spicy ketchup
50 g hickory & brown sugar bbq sauce


175 g raw chicken tenderloin
95 g avocado


45 g whey
40 g macadamia nuts




Calories: 2905
Macros: 240/332/71






Workout:


Chest & Biceps




Dumbbell Flat Press


25x9
50x7
75x5
100x13
(Drop Set)
90x16 / 65x13


Dumbbell Incline Press


50x6
75x6
85x14
(Drop Set)
80x10 / 60x7


Smith Machine Slight Incline Press


50x16
90x12
140x11
180x9
(Rest Pause)
110x14-6-4


Machine Flat Press


160x6
180x13
(Cluster Set)
170x4-4-4-4


High Cable Fly


65x20
65x16
65x12


Single Arm Rope Hammer Cable Curl


3x30x15


Close Grip EZ Bar Preacher Curl


2x65x15
(Rest Pause)
65x12-7


Wide Grip Cable Curl


2x75x15
(Drop Set)
75x15 / 55x10


EZ Bar Reverse Cable Curl


3x60x20


Standing Cable Crunch


2x60x50


Stair Master


20 minutes @ Level 4




Notes: decent workout. Chest still probably my most troublesome muscle to work intensely due to shoulder and Pec issues but I do my best. Biceps went very well. Stair master wasn’t too bad. Weight 243.4 post cardio. Really was craving McDonald’s Double Quarter Pounder and Fries but opted out lol. The alternative hit the spot nicely. Guy I handled at last 2 powerlifting meets will be in town for 2 weeks so hopefully so good workout to come.

 

[PZT]

5/10/2021




Eating:




45 g whey
100 g dry cream of wheat


175 g raw chicken tenderloin
65 g dry white rice


8 oz pedialyte
8 oz cherry juice
8 oz cranberry juice


175 g raw chicken tenderloin
2 tbsp verde sauce
75 g dry oats


2 rice cakes


25 g cyclic dextrin
25 g dextrose


45 g whey
50 g dextrose


175 g raw chicken tenderloin
65 g dry white rice


175 g raw chicken tenderloin
105 g avocado
2 tbsp homemade salsa




Calories: 3015
Macros: 257/430/34






Workout:


Trap & Leg Day




Super Set:
Plate Shrugs / Smith Machine Behind The Back Shrug


2x45x15 / 2x90x15
45x15 / 90x11


Seated Leg Curl


40x8
70x8
100x5
115x20
(Drop Set)
130x11 / 100x5 / 55x15


Front Squat


135x12
185x10
225x8
255x6
275x4
315x2


Conventional Deadlift


135x1
225x1
295x1
345x1
385x1
(Add Belt)
4x425x2
425x9


Leg Press


180x8
360x6
540x4
680x10
630x12




Notes:


Upon waking I was really happy. While doing my normal bathroom routine I could see my abs moving in my upper abdomen with out flexing. Keep pushing more now. Been feeling like my kidney is hurting a bit so picked up some stuff for a little cleansing. For reference I only have one functioning kidney. Front squats before deads is delightful. May be getting close to splitting them up again. Also tired of hitting Reps on deads. And I can feel myself subconsciously sandbagging squat variations intensity wise. Hamstrings and glutes seemed constantly fked. Stair master ain’t helping I’m sure. If my weight is at a new low post lifting Wednesday I will cut cardio. Leg press straight sets getting pretty intense lately. 244.0 lbs. Bodyweight post workout. Only carbs tomorrow are going to be from my kidney cocktail. Crazy how I ate this amount of carbs today and I felt pretty tight before bed. Hoping this carb cycling approach works better and better. I know I could do better on say my cheat meal day by trying to reduce fat intake while keeping fats lower. And I know my rest days might get down to zero carbs soon. Really wanna stop doing cardio lol. Well rest day tomorrow with plenty day dreaming about shoulder/Tricep day on Wednesday. Which is easily my favorite day right now. I like the intensity on my back but the pumps on Delt/Tri day have been great. Still need get my chest routine down well. Biceps on that day have been pretty good though. Injuries really plague my chest workouts.

 

[quackattack]

Nice 425x9 set on deadlifts. Don't drop the cardio completely. It's good for your ticker.

 

[PZT]

Nice 425x9 set on deadlifts. Don't drop the cardio completely. It's good for your ticker.

Think I’ll get it down to 10 mins HIIT eventually. Or maybe just a week off. We will see

 

[Thewall]

Have to agree with quack attack. I wouldn’t drop it completely. It sucks, but is helping you in many ways. You seem to have it all dialed in

 

[PZT]

5/11/2021




Eating:




45 g whey
1 tbsp olive oil


8 oz pedialyte
8 oz cherry juice
8 oz cranberry juice


175 g raw chicken tenderloin
160 g cooked broccoli
1 oz almond butter


175 g raw chicken tenderloin
160 g cooked broccoli


45 g whey


3 whole eggs
5 egg whites
20 g shredded cheese


175 g raw chicken breast
65 g avocado
100 g cooked broccoli
50 g homemade salsa




Calories: 2030
Macros: 238/100/75


Notes: just another day. Felt a little backed up before bed but not really bloated. Shoulders and triceps tomorrow.

 

[PZT]

5/12/2021




Eating:




45 g whey
100 g dry cream of wheat


8 oz pedialyte
8 oz cherry juice
8 oz cranberry juice


175 g raw chicken breast
65 g dry white rice


175 g raw chicken breast
25 g hickory & brown sugar bbq sauce
75 g dry oats


2 rice cakes


25 g cyclic dextrin
25 g dextrose


45 g whey
50 g dextrose


175 g raw chicken breast
65 g dry white rice


175 g raw chicken breast
30 g local salad mix
30 g shredded cheese
50 g ranch dressing




Calories: 3285
Macros: 257/436/64






Workout:


Shoulders & Triceps




Chest Supported Rear Delt Dumbbell Raises


10x40
20x30
30x15
(Partial Rep Set)
40x45


Standing Dumbbell Side Laterals


20x8
30x8
40x23
30x22


Seated Dumbbell Press


45x6
65x6
85x8
70x12


Reverse Pec Deck Partials


50x10 Full Rom
(Drop Set)
70x80 / 50x30 / 30x15-Full ROM


Seated Dumbbell Side Lateral


30x13 + 25 Partials
30x15 + 12 Partials


Long Rope Press-down


50x33
50x18
50x15


Wide Grip Press-down


100x17
100x16
100x14


EZ Bar Overhead Cable Extension


130x20
130x17
130x15


Reverse Grip Single Arm Press-down


20x20
25x20
35x10
30x12


Super Set:
Kneeling Cable Crunch / Standing Cable Crunch


2x75x25 / 2x75x25


Stair Master


20 minutes @ Level 4




Notes: 243.4 post cardio. Not changing anything till next week. Mainly because I have one more day of my kidney juice lol but I’m sure I’ll hit a new low body weight post back workout and cardio on Friday.

 

[PZT]

5/13/2021




Eating:




45 g whey
1 tbsp olive oil


8 oz pedialyte
8 oz cherry juice
8 oz cranberry juice


175 g raw chicken breast
120 g broccoli
1 oz almond butter


175 g raw chicken breast
120 g broccoli
3/4 oz peanuts


175 g raw chicken breast
105 g avocado
2 tbsp homemade salsa


30 g whey
2 whole eggs
90 g red bell peppers
55 g blackberries


175 g raw chicken tenderloin
25 g local salad mix
30 ml light ranch dressing
50 g verde sauce




Calories: 2210
Macros: 238/116/92




Notes:


making a few slight changes to training. One I will start tracking my actual volume per muscle group. Which from what I can see hasn’t been too bad. Shoulders & Chest has been alittle high but mainly due to enjoying how my shoulders look the past 3 weeks lol and chest has been higher cause I feel like I don’t hit it the same as I use to years ago.


One of the main changes is I will start doing arms twice a week on my Chest and Shoulder days. The total volume of working sets I only really 1 more for each muscle than what I have been doing though. Working volume for chest and shoulders will be down. I have elected to do that mainly through less exercises. Back day will pretty much stay the same. Traps still twice a week but will cut the exercise selection on that as well. Feel like I’ve been trying to do more exercises when there’s really on two I feel well. So just do more work on those. Legs will change a bit. I will no longer hit deads and squats in the same workout or week for that matter. On the weeks I deadlift I’ll do a squat machine variation and the weeks I squat I’ll do a stiff leg variation. Still doing leg curls and leg press every week but going to up my volume for quads for sure. I have been lacking there.


Diet will stay the same till at least Tuesday but I’ll know if that’ll change by bed time Friday night. Carbs on training days has slowly crept up this week but I don’t think it will be a problem. The only change that will be made for that Tuesday would be drop carbs a bit more which means I’d be down to 25 g direct carbs but training days has gotten closer to 360-375 this week not counting my kidney juice. If I’m able to push it from this point I think I’ll get to a point body fat percentage wise I’ve never been to.


Need start keeping up with how some of these meals are making my body reactive. I was pretty watery around the midsection after being at work all day and even around the time I ate the meal with Avocado and salsa. About an hour and a half after the eggs, bell peppers, whey and berries I was really tight in the abdomen. I know years ago I experienced this when I had low carb meals with more than just 2 food sources. Like 2 protein sources, veggie and fruit in one meal. Need to start being smart about this if I wanna get where I wanna be.


Fats & Carbs ended a bit higher than I plan for but starting to get that “I need more fats” feeling again.

 

[CJ]

Quote.... "Feel like I’ve been trying to do more exercises when there’s really on two I feel well. So just do more work on those.".....


That's a damn good lesson right there!!!