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  1. #821
    Senior Member Skullcrusher's Avatar
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    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.
    Will work for test.

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  3. #822
    Autobot Mod CJ275's Avatar
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    Originally Posted by Skullcrusher View Post
    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.

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  5. #823
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    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 isnít anything serious. Also forgot to mention I am down to my last notch in my lifting belt. Which is good cause I still havenít bought a new one and that area has had little use lol.

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  7. #824
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    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.

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  9. #825
    Elite CohibaRobusto's Avatar
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    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.

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  11. #826
    Elite Thewall's Avatar
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    Nice job pzt. Putting in the work seeing the results!!!

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  13. #827
    Elite PZT's Avatar
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    Originally Posted by CohibaRobusto View Post
    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

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  15. #828
    Elite PZT's Avatar
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    Originally Posted by Thewall View Post
    Nice job pzt. Putting in the work seeing the results!!!
    Yea I need it so bad too. Not enjoying the way lifeís going right now so good to have one thing I enjoy 100%
    Last edited by PZT; 05-06-2021 at 09:06 AM.

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  17. #829
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    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.

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  19. #830
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    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.

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  21. #831
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    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!!!!!

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  23. #832
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    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.

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  25. #833
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    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.

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  27. #834
    Member quackattack's Avatar
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    Nice 425x9 set on deadlifts. Don't drop the cardio completely. It's good for your ticker.

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  29. #835
    Elite PZT's Avatar
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    Originally Posted by quackattack View Post
    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

  30. #836
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    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

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  32. #837
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    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.

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  34. #838
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    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.

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