IML's Deca-Drol Max & ULTRA MALE Rx Log! (SUPER DETAILED, WINNING RECIPES!)
09-11-2011, 02:17 PM
#1
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IML's Deca-Drol Max & ULTRA MALE Rx Log! (SUPER DETAILED, WINNING RECIPES!)
Welcome one and all to my next phase of what seems to be the long road of my recomposition! The fine folk at Iron Mag Lab's have been so gracious as to provide me with a bottle of two of their newest products - DECA-DROL MAX and ULTRA MALE Rx - the links are right there for you to examine their fine products, and I highly recommend dipping in to the forums while you're there.
This log will be an 8-week history of the aforementioned products. There will be a STUPID level of detail in this log, so stay tuned, and I hope we can all learn something along the way!
HISTORY
About 18 months ago I finally got off my ass and decided that ENOUGH IS ENOUGH and have set very clear goals for myself to get in to shape. I'll let the pictures do the talking, as you can see progress has been a little slow, albeit consistent!
DIET
Diet, diet, DIET. That's what getting in shape is ALL about, I've come to find! I was running low carbs and fats and super-high protein until I hit at wall at 190lbs. I then did a cycle of Cyanostane, which did a wonderful job, READ THE LOG HERE, but lo, still at the same weight. That's when I discovered the WONDERS of carb cycling. This diet is nothing short of AMAZING and I recommend it to anyone looking to break through a plateau! We will be running the CARB CYCLING DIET as follows, I'll spare you the math:
THERE WILL BE NO CHEAT MEALS DURING THESE 4 WEEKS, WITH THE EXCEPTION OF THE EXTRA TSP NATTY PB HERE AND THERE! PERIOD!
HIGH CARB DAY (MONDAY, THURSDAY)
Protein = 240g (960 cal)
Carbs = 264g (1056 cal)
Fat = 42g (378cal)
TOTAL = 2394 calories
LOW CARB DAY (TUESDAY, FRIDAY)
Protein = 240g (960 cal)
Carbs = 198g (792 cal)
Fat = 42g (378cal)
TOTAL = 2130 calories
NO CARB DAY (HUMP-DAY, WEEKENDS)
Protein = 240g (960 cal)
Carbs = 30g (120 cal)
Fat = 42g (378cal)
TOTAL = 1458 calories
I've found one can easily stick to this diet if all foodstuffs are prepared well in advance, so diet is as follows:
WAKEUP - 10g BCAA
7AM - Meal 1
11AM - Meal 2
2PM - POST WORKOUT SHAKE
5PM - Meal 3
8PM - Dinner w/ teh missus
11PM - 3/4-cup 1% Cottage Cheese, 2tsp Natty PB
Yup, this is it day-in-day out. Oh, LOTS of fibrous veggies!
SUPPLEMENTS
I try to take as little of these as possible and keep my diet very diverse. For this reason, supplements are only taken INTRA and POST-WORKOUT, as follows
THREAD UPDATES
Sunday mornings we'll give everything the grand update.
This log will be an 8-week history of the aforementioned products. There will be a STUPID level of detail in this log, so stay tuned, and I hope we can all learn something along the way!
HISTORY
About 18 months ago I finally got off my ass and decided that ENOUGH IS ENOUGH and have set very clear goals for myself to get in to shape. I'll let the pictures do the talking, as you can see progress has been a little slow, albeit consistent!
DIET
Diet, diet, DIET. That's what getting in shape is ALL about, I've come to find! I was running low carbs and fats and super-high protein until I hit at wall at 190lbs. I then did a cycle of Cyanostane, which did a wonderful job, READ THE LOG HERE, but lo, still at the same weight. That's when I discovered the WONDERS of carb cycling. This diet is nothing short of AMAZING and I recommend it to anyone looking to break through a plateau! We will be running the CARB CYCLING DIET as follows, I'll spare you the math:
THERE WILL BE NO CHEAT MEALS DURING THESE 4 WEEKS, WITH THE EXCEPTION OF THE EXTRA TSP NATTY PB HERE AND THERE! PERIOD!
HIGH CARB DAY (MONDAY, THURSDAY)
Protein = 240g (960 cal)
Carbs = 264g (1056 cal)
Fat = 42g (378cal)
TOTAL = 2394 calories
LOW CARB DAY (TUESDAY, FRIDAY)
Protein = 240g (960 cal)
Carbs = 198g (792 cal)
Fat = 42g (378cal)
TOTAL = 2130 calories
NO CARB DAY (HUMP-DAY, WEEKENDS)
Protein = 240g (960 cal)
Carbs = 30g (120 cal)
Fat = 42g (378cal)
TOTAL = 1458 calories
I've found one can easily stick to this diet if all foodstuffs are prepared well in advance, so diet is as follows:
WAKEUP - 10g BCAA
7AM - Meal 1
11AM - Meal 2
2PM - POST WORKOUT SHAKE
5PM - Meal 3
8PM - Dinner w/ teh missus
11PM - 3/4-cup 1% Cottage Cheese, 2tsp Natty PB
Yup, this is it day-in-day out. Oh, LOTS of fibrous veggies!
SUPPLEMENTS
I try to take as little of these as possible and keep my diet very diverse. For this reason, supplements are only taken INTRA and POST-WORKOUT, as follows
THREAD UPDATES
Sunday mornings we'll give everything the grand update.
09-11-2011, 02:27 PM
#2
Fearless DIY Guy
Thread Starter
iTrader: (2)
WK36 - 181.4lbs.
Ok, moving in to things here we're at 181.4lbs.
SPICY PORK LOIN 3,5hrs PREP
Now, on to the food for the week! I am making a pork tenderlion, which is kinda high in fat until...
...you hack the shit out of it. After that, it's off to the crockpot overnight.
Toss it in with an onion, garlic cloves, water, and some seasoning. Now it's time to prepare your veggies!
Prepare the mushrooms with a bit of low sodium teriyaki. FYI: That's breakfast in the background. 1/2 cup lean steak, 8 egg whites, 2 cups spinach.
DRAIN EVERYTHING. Shred the pork and veggies, DO NOT MIX, YET.
In order to get our fats in for the day, we're going to need some natty PB. So take 1 cup natty PB, 2 tbsp low sodium soy, crushed red pepper, ginger, and garlic powder to taste. Add 1 cup water, then MIX BY HAND WITH THE PORK. WARNING: THIS SAUCE IS STUPIDLY ADDICTIVE
Now, mix everything together, pack, and you're good to go!
TRAIN STRONG, WE ESTABLISH LIFT BASELINES THIS WEEK.
Ok, moving in to things here we're at 181.4lbs.
SPICY PORK LOIN 3,5hrs PREP
Now, on to the food for the week! I am making a pork tenderlion, which is kinda high in fat until...
...you hack the shit out of it. After that, it's off to the crockpot overnight.
Toss it in with an onion, garlic cloves, water, and some seasoning. Now it's time to prepare your veggies!
Prepare the mushrooms with a bit of low sodium teriyaki. FYI: That's breakfast in the background. 1/2 cup lean steak, 8 egg whites, 2 cups spinach.
DRAIN EVERYTHING. Shred the pork and veggies, DO NOT MIX, YET.
In order to get our fats in for the day, we're going to need some natty PB. So take 1 cup natty PB, 2 tbsp low sodium soy, crushed red pepper, ginger, and garlic powder to taste. Add 1 cup water, then MIX BY HAND WITH THE PORK. WARNING: THIS SAUCE IS STUPIDLY ADDICTIVE
Now, mix everything together, pack, and you're good to go!
TRAIN STRONG, WE ESTABLISH LIFT BASELINES THIS WEEK.
09-18-2011, 10:09 PM
#5
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Thread Starter
iTrader: (2)
[QUOTE=DeathMetal;13224079]WK37 - 179.2lbs. (-1.2lbs.)
Sweet, down another 1.2lbs, which is what I would expect or so. Now, LET IT BE KNOWN NOW, after 7 weeks of 0 sugar or alcohol, I did some serious damage at a party this weekend, so next week's weigh-in may be a little skewed. FWIW, it was well worth it and I had a freaking blast. No worries, though, even if I lose a week we'll still be back where we need to be by WK38.
Should have had these updates sooner, but prepping the house for my son (due January!) has been taking quite a toll on my free time. Lifts for the week are still on paper, they's a comin'! Pics look different this week because the normal camera was not available. Boo.
STARTING MEASUREMENTS
Ok, let's get some measurables going on in here as well. Didn't do this last time, but with each thread I'm going to be refining my data capture to better see what works and what doesn't.
Arms (Flat/Flexed) - 14.5" / 16"
Chest - 40.5"
Quads - 22.25"
Hips - 36" (<-- which is really odd considering how 34" pants are falling off)
CASSEROLE or SOMETHING 4.25hrs PREP ($61 for WK37)
The total cost includes the food depicted above, plus 5lbs low-salt 1% cottage cheese, a few cases of diet Dew, and natty PB w/ flax
This is just somewhat of an amalgam this week, so we're using
32oz Generic Tomato Sauce
6lbs. Chicken breast
4lbs. Bell Peppers
2lbs. Hot peppers
2lbs. Red Onions
3lbs. Top Round
Easily enough, chop everything up (BUT LEAVE THE BELL PEPPERS AND TOP ROUND OUT!), toss it in a big ass pan, and cook for 2 hours on 400F. Season accordingly, I only added garlic salt. Once it cools, add the peppers - this will help add some variety to the texture. Cook the rice separately and grill the top round. Add the top round after it cools - the drippings do NOT mix well with rest of this.
Taa-daa! Ugly, but damn tasty, cheap, and hella nutritious.
Sweet, down another 1.2lbs, which is what I would expect or so. Now, LET IT BE KNOWN NOW, after 7 weeks of 0 sugar or alcohol, I did some serious damage at a party this weekend, so next week's weigh-in may be a little skewed. FWIW, it was well worth it and I had a freaking blast. No worries, though, even if I lose a week we'll still be back where we need to be by WK38.
Should have had these updates sooner, but prepping the house for my son (due January!) has been taking quite a toll on my free time. Lifts for the week are still on paper, they's a comin'! Pics look different this week because the normal camera was not available. Boo.
STARTING MEASUREMENTS
Ok, let's get some measurables going on in here as well. Didn't do this last time, but with each thread I'm going to be refining my data capture to better see what works and what doesn't.
Arms (Flat/Flexed) - 14.5" / 16"
Chest - 40.5"
Quads - 22.25"
Hips - 36" (<-- which is really odd considering how 34" pants are falling off)
CASSEROLE or SOMETHING 4.25hrs PREP ($61 for WK37)
The total cost includes the food depicted above, plus 5lbs low-salt 1% cottage cheese, a few cases of diet Dew, and natty PB w/ flax
This is just somewhat of an amalgam this week, so we're using
32oz Generic Tomato Sauce
6lbs. Chicken breast
4lbs. Bell Peppers
2lbs. Hot peppers
2lbs. Red Onions
3lbs. Top Round
Easily enough, chop everything up (BUT LEAVE THE BELL PEPPERS AND TOP ROUND OUT!), toss it in a big ass pan, and cook for 2 hours on 400F. Season accordingly, I only added garlic salt. Once it cools, add the peppers - this will help add some variety to the texture. Cook the rice separately and grill the top round. Add the top round after it cools - the drippings do NOT mix well with rest of this.
Taa-daa! Ugly, but damn tasty, cheap, and hella nutritious.
09-23-2011, 05:38 PM
#6
Fearless DIY Guy
Thread Starter
iTrader: (2)
Lo, much to my chagrin I have to update close to two week's worth of lifting in one hit...such is life. Alright, generally speaking, all lift sets follow the pattern as such:
Warm-up set @ 10 reps
60 - 70% working set @ 8 reps w/ drop set to failure
Working set @ 8 reps w/ drop set to failure
...so that's 3 sets unless specifically noted per exercise, WITH THE EXCEPTION OF:
-Delts (all)
-Squats
...these are done as 5 set ramp-ups with the super set occurring on the latter two sets
LIFTS THUS FAR
Generally speaking, even only a week in to the stuff, my libido is WAY up when compared to WK1 (control week) and prior 2. With the kid on the way, my stress level is through the roof, and I swear to you sex has been the LAST thing on my mind until this week, so...awesome! I'm feeling more and more confident pushing bigger numbers with each session, so I think WK4 will have some VERY good results. We'll see!
No sides to report thus far, although my appetite seems to be up. The only thing I fantasize more than p*ssy these days is a big bowl of brown rice, steak/fish and some well cooked hot peppers. Don't know if continuing the cut is wise, we'll take a look at the pics Sunday, because holy hell am I hungry.
Normally I will update this after every session, count on that moving forward, took awhile to update the templates.
Warm-up set @ 10 reps
60 - 70% working set @ 8 reps w/ drop set to failure
Working set @ 8 reps w/ drop set to failure
...so that's 3 sets unless specifically noted per exercise, WITH THE EXCEPTION OF:
-Delts (all)
-Squats
...these are done as 5 set ramp-ups with the super set occurring on the latter two sets
LIFTS THUS FAR
Generally speaking, even only a week in to the stuff, my libido is WAY up when compared to WK1 (control week) and prior 2. With the kid on the way, my stress level is through the roof, and I swear to you sex has been the LAST thing on my mind until this week, so...awesome! I'm feeling more and more confident pushing bigger numbers with each session, so I think WK4 will have some VERY good results. We'll see!
No sides to report thus far, although my appetite seems to be up. The only thing I fantasize more than p*ssy these days is a big bowl of brown rice, steak/fish and some well cooked hot peppers. Don't know if continuing the cut is wise, we'll take a look at the pics Sunday, because holy hell am I hungry.
Normally I will update this after every session, count on that moving forward, took awhile to update the templates.
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09-25-2011, 09:35 PM
#8
Fearless DIY Guy
Thread Starter
iTrader: (2)
WK38 189.6lbs (+9.8lbs.)
When I first started this whole carb cycling journey, I believe I read not in one, not two, but THREE places all stating, "DON'T CHEAT, NOT ONCE, IT'S A DOWNWARD SPIRAL". Holy hell, was the past 10 days or so ever a testament to this. So last weekend was my friend's VIP bottle service 30th, followed by a gorge fest on Sunday, and a shit ton of natty PB and sunbutter this week. Couple that with a shit-ton of diet soda (far more than normal), and I've got a TON of water weight, and my mouth tastes like a salt lick.
That aside, still hitting all my daily macros and training like a psychopath on lifting days. No negative sides thus far, although LIBIDO IS WAY THE F*CK UP (SRSLY), so we're still running on all gears for WK2, just gotta get back on track with the DISCIPLINED carb cycling I've been running for the past 6 weeks!
Ill try and update the recipe for this week, spicy flounder and steak, probably my FAVORITE recipe I run in this mix. I have the pics but I'm heading to bed early so I can smash chest tomorrow.
When I first started this whole carb cycling journey, I believe I read not in one, not two, but THREE places all stating, "DON'T CHEAT, NOT ONCE, IT'S A DOWNWARD SPIRAL". Holy hell, was the past 10 days or so ever a testament to this. So last weekend was my friend's VIP bottle service 30th, followed by a gorge fest on Sunday, and a shit ton of natty PB and sunbutter this week. Couple that with a shit-ton of diet soda (far more than normal), and I've got a TON of water weight, and my mouth tastes like a salt lick.
That aside, still hitting all my daily macros and training like a psychopath on lifting days. No negative sides thus far, although LIBIDO IS WAY THE F*CK UP (SRSLY), so we're still running on all gears for WK2, just gotta get back on track with the DISCIPLINED carb cycling I've been running for the past 6 weeks!
Ill try and update the recipe for this week, spicy flounder and steak, probably my FAVORITE recipe I run in this mix. I have the pics but I'm heading to bed early so I can smash chest tomorrow.
09-30-2011, 05:54 PM
#9
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Thread Starter
iTrader: (2)
WEEK 40 RECIPE
Surf-n-Turf Veggie Overload
Ok, if there was any ONE recipe I'd call my MAGNUM, this is it - low cal, super tasty, mega filling. Here's the goods:
2lbs. lean top round
6lbs. Tilapia
3lbs. Cabbage
2.5lbs Baby Asparagus
4lbs. Hot Peppers
2lbs. Brown Rice
1 packet Italian Dressing
Start by making the Italian dressing and marinate your fish overnight. You also want to season the hell out of the steak and let this sit overnight as well.
Grill the steak. Cook the fish at 425F for about 8 minutes in an oven, USE A RACK - this will minimzie any fat carrover from the dressing. While you're grilling and baking, toss the asparagus in to the leftover dressing, allow to soak up some of the flavor.
Grill the asparagus at 425F as well once everything is done. Keep the cabbage and red peppers RAW. Chop and mix.
Now here's the beauty of this meal: Every week I use the same containers, yeah? Well this week, IT'S STUFF TO THE BRIM. That should keep you nice and fueled throughout the week! Updates in a few days, stay hungry!
Surf-n-Turf Veggie Overload
Ok, if there was any ONE recipe I'd call my MAGNUM, this is it - low cal, super tasty, mega filling. Here's the goods:
2lbs. lean top round
6lbs. Tilapia
3lbs. Cabbage
2.5lbs Baby Asparagus
4lbs. Hot Peppers
2lbs. Brown Rice
1 packet Italian Dressing
Start by making the Italian dressing and marinate your fish overnight. You also want to season the hell out of the steak and let this sit overnight as well.
Grill the steak. Cook the fish at 425F for about 8 minutes in an oven, USE A RACK - this will minimzie any fat carrover from the dressing. While you're grilling and baking, toss the asparagus in to the leftover dressing, allow to soak up some of the flavor.
Grill the asparagus at 425F as well once everything is done. Keep the cabbage and red peppers RAW. Chop and mix.
Now here's the beauty of this meal: Every week I use the same containers, yeah? Well this week, IT'S STUFF TO THE BRIM. That should keep you nice and fueled throughout the week! Updates in a few days, stay hungry!
10-02-2011, 08:05 PM
#10
Fearless DIY Guy
Thread Starter
iTrader: (2)
WK40 SUMMARY
As I would completely expect, strength is absolutley up and I fucking killed it on deads and shoulder presses. Every day thus far I've been able to push it harder, so there's no doubt the product is doing its work. Libido is still kicking very well, so for a PH, I'm quite happy with everything to date. No pics this week, I'll have updated pics up next week.
As I would completely expect, strength is absolutley up and I fucking killed it on deads and shoulder presses. Every day thus far I've been able to push it harder, so there's no doubt the product is doing its work. Libido is still kicking very well, so for a PH, I'm quite happy with everything to date. No pics this week, I'll have updated pics up next week.
10-02-2011, 08:12 PM
#11
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Thread Starter
iTrader: (2)
WK41 RECIPE - MEDITERRANEAN STYLE CHICKEN
NOTE: This is a REALLY cheap, REALLY tasty one, guys!!!
Ingredients
1 Bushel Fresh Basil
2 Cans black olives
10oz. Sun dried tomatoes
6.5lbs ckicken breast
Oregano flakes
EVOO
Alright, simply enough, you're going to slice the black olives and evenly combine 1tbsp EVOO, oregano and basil to taste, and dump all that together with the black olives and sub dried tomatoes.
Wrap in foil, cook for 70mins at 425*F, AND YOU'RE DONE.
Now, for veggies this week we're keeping it simple, folks. Massive sack o' spinach, brown rice for cab days. Pregnant wives don't care for packing 30 cups of spinach, lol
NOTE: This is a REALLY cheap, REALLY tasty one, guys!!!
Ingredients
1 Bushel Fresh Basil
2 Cans black olives
10oz. Sun dried tomatoes
6.5lbs ckicken breast
Oregano flakes
EVOO
Alright, simply enough, you're going to slice the black olives and evenly combine 1tbsp EVOO, oregano and basil to taste, and dump all that together with the black olives and sub dried tomatoes.
Wrap in foil, cook for 70mins at 425*F, AND YOU'RE DONE.
Now, for veggies this week we're keeping it simple, folks. Massive sack o' spinach, brown rice for cab days. Pregnant wives don't care for packing 30 cups of spinach, lol
10-18-2011, 12:02 PM
#13
Coal
Join Date: Dec 2009
Location: Freaking everywhere
Age: 31
Posts: 7,363
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Holy shit dm. That is fucking awesome. I had the idea to bulk up and your plan is easy to follow and obviously very effective. I needed to have that kick in the ass and seeing your results just kicked it.
10-18-2011, 12:08 PM
#14
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I have to update this thread, last week of cycle. Up 12lbs (still hitting my macros daily, carb cycling is not as regimented - my hunger went through the roof the past 2 weeks). Latest lifts off the top of my head, f*cking love the strength this stuff provides
BW 191lbs
INCLINE BENCH - 295 x 4
FLAT BENCH - 295 x 6 (this was AFTER the incline to boot)
SEATED SHOULDER PRESS - 235 x 6
SQUAT - 340 x 6
BW 191lbs
INCLINE BENCH - 295 x 4
FLAT BENCH - 295 x 6 (this was AFTER the incline to boot)
SEATED SHOULDER PRESS - 235 x 6
SQUAT - 340 x 6
10-18-2011, 01:08 PM
#15
Coal
Join Date: Dec 2009
Location: Freaking everywhere
Age: 31
Posts: 7,363
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Right now I'm stuck at
Flat bench - 245 x 5
Incline bench- 245 x 5
Squat - 300
x 5
Dead lift - 425 x 3
My body weight is 185 right now with 7% body fat. I want to get to around 200 just bulking. I would like my squat to be much higher but I have degenerating bone spurs in my lower disks so it makes it pretty painfully going any higher.
Flat bench - 245 x 5
Incline bench- 245 x 5
Squat - 300
x 5Dead lift - 425 x 3
My body weight is 185 right now with 7% body fat. I want to get to around 200 just bulking. I would like my squat to be much higher but I have degenerating bone spurs in my lower disks so it makes it pretty painfully going any higher.
10-21-2011, 07:33 AM
#16
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