Chillen and Wes: Shaping the Future

Dear C~Unit,

It is my fondest wish to one day suffer as you suffer, hopefully through the period of September 2009 - March 2011. Except probably on a 7 day cycle because it seems to me the 10 day thing would be all sorts of disruptive to the activities of a mortal man. Also I would cheat by using a thermogenic during the depletion phase. I'm sorry. :cheeky:

Regards, Focus
 
Dear C~Unit,

It is my fondest wish to one day suffer as you suffer, hopefully through the period of September 2009 - March 2011. Except probably on a 7 day cycle because it seems to me the 10 day thing would be all sorts of disruptive to the activities of a mortal man. Also I would cheat by using a thermogenic during the depletion phase. I'm sorry. :cheeky:

Regards, Focus

Concerning the glucose depletion workout (s), it closely resembles one of Lyle McDonald's protocols, with the exception of the types of exercises I use.

While Lyle "suggests" (key-word, but does not push) the use of Yohimbe (Beta-receptor inhibitor--according to his view--can assist....with stubborn fat areas), and a EC stack, I do not use them. There is a version of E that is still available for purchase.

Other than drinking coffee/tea (the C), I will not put these things in my mouth, and refuse to. I want my body to do it on its own. I believe it capable. Through normal macro nutrient/calorie manipulation and toying with exercise variables.

Give yourself more credit.......You are tough....you already proved it.


Best wishes

Chillen
 
Last edited:
I will update the status page (today), and put the Depletion workout there along with the nutritional values (calories, macro nutrients).

After completion, I will then show the workout post depletion period, the "mega calories consumed" (and macro nutrients), and the trend I follow for the next few days.

Best to everyone,


Chillen
 
Give yourself more credit.......You are tough....you already proved it.

Haha, thanks, but I wasn't ragging on me, just complimenting you. Less is more here I think. I've decided I like the EC stack since dropping the A. I enjoy some of the effects immensely, but I'm quite certain fat burning and appetite suppression aren't among them for me (though it's hard to say for sure as I am still a beginner in terms of training age). If anything, EC makes me hungrier than I am otherwise, as I find I have far less appetite (but also far less energy) when cycling off. Yohimbine's mechanic just looks sorta sketchy to me, and I'm not a fan of relatively unknown herbs.

Later I intend to drop the EC entirely for a month or two instead of cycling off for a few days, just to see what's up.

And yeah, I noticed, re: Lyle. I <3 him.

As far as I can tell, everything I've learned so far is pointing me at UD2 like a big neon arrow in the sky, haha. I'm honestly not even sure if I want to bother sticking with this Ironman thing for August. Maybe skip it and save it for next year. I can run and bike (and apparently I can swim too haha turns out I wasn't overconfident) like a beast now but what good is that when I'm not meeting my composition goals because its at present practically impossible to do so while maintaining the level of performance I need to accustom myself to if I'm to complete the endurance event (except as a test of character obv). I would appreciate your thoughts on this. Reasonable objection or rationalizing weaseling out?
 
Haha, thanks, but I wasn't ragging on me, just complimenting you. Less is more here I think. I've decided I like the EC stack since dropping the A. I enjoy some of the effects immensely, but I'm quite certain fat burning and appetite suppression aren't among them for me (though it's hard to say for sure as I am still a beginner in terms of training age). If anything, EC makes me hungrier than I am otherwise, as I find I have far less appetite (but also far less energy) when cycling off. Yohimbine's mechanic just looks sorta sketchy to me, and I'm not a fan of relatively unknown herbs.

I have done some personal research on it. My local Walgreen's has it for 13.00 bucks for about 50 caps, and I walk right on buy. Have I been tempted (when leaning down), yes, honestly. But I have yet to buy and use it.

According to Lyle McDonald's view point (from UD2):

As mentioned before, thyroid has a profound effect on adipose tissue blood flow but, short of using thyroid medication, there's not much we can do here. Fasting increases blood flow to fat cells and low-carbohydrate/ketogenic diets effectively mimic fasting. Aerobic exercise also increases blood flow to adipose tissue in addition to its other effects on calorie burning.

So, you ask, is there any way to inhibit alpha-2 receptors? Several years ago, Dan Duchaine introduced the world to yohimbe, a natural compound that inhibits alpha-2 receptors.

Although not perfect orally, regular use (0.2 mg/kg of bodyweight) seems to help. Unfortunately, yohimbe (especially the bark) tends to cause side effects: sweating, a racing heart, and other problems.

Yohimbine HCL (the drug form) eliminates many of these problems but poor blood flow to fat cells still limits its usefulness.

Given enough time, yohimbe will build up in the tissues and exert a greater effect (it's also likely that yohimbe improves blood flow to the fat cell).

Recently, there have been a slew of topical yohimbe creams that purport to isolate the alpha-2 inhibition to the fat cell; you rub them on your stubborn fat areas and then go do cardio.

As it turns out, there is a dietary way to inhibit alpha-2 fat cells: raising blood fatty acids.

When you lower carbohydrates to 20% of total calories or below, blood fatty acids increase (as a side-benefit, the catecholamine response to exercise is also increased when carbs are lowered this much).

The very last paragraph in this quote is rather interesting. I am always studying things related to diet.......Lyle is at the top of the list, of things I read regularly.

Later I intend to drop the EC entirely for a month or two instead of cycling off for a few days, just to see what's up.

With me its just a personal choice I made. This does not mean (for what this is worth), that I do not understand other people trying certain (potentially......"effective") methods of over-the-counter items.

And yeah, I noticed, re: Lyle. I <3 him.

Last year going from 152/154 to 161/162, I quietly followed a lot of his protocols at certain times. I mostly follow a type of Anabolic Diet (so-to-speak), but with a twist of Lyle in the back ground, and personally modied to my personal history and what I have learned. I modified some of Lyle's protocols, but for the most part (when leaning down or controlling fat accumulation (etc), I followed them. I can put in words, the priceless amount of knowledge I obtained from purchasing his books.

As far as I can tell, everything I've learned so far is pointing me at UD2 like a big neon arrow in the sky, haha.

It's a TOUGH diet. And it isn't for everyone (dependent on what they do for work, lifestyle, and what not). But........this diet DOES WORK. And can be especially (good for the right person) wanting to get extremely lean--from being lean (say 10 to 12 percent for males).

I thought you tried UD2 before?

Weren't you running extremely low calories (like 600 to 800) and adjoining low carbohydrates? This isn't UD2...so there isn't a misunderstanding on persons reading, but does have some nutritional elements in it. How did this turn out for you?

I'm honestly not even sure if I want to bother sticking with this Ironman thing for August. Maybe skip it and save it for next year.

If you want to do a 1/4, 1/2, or full iron man, you know what you have to do. Train and diet for it to get into that "sort of" shape, and then go out and do it. You could always train and diet for a 1/4, and just work it up in steps to the full iron man.

Does your "gut" tell you inside that that "this" is "it" for you? Is there a "passion" inside that can rev the motor up for this?

Partner you brain function between two things. What do you want? Looking satisfactorily in the mirror or the personal satisfaction (and some physical benefits) associated with training for and performing a form of iron man or a complete iron man?

I do not object to neither. But, I personally believe you do not "object" (key) to the "wants" (from fitness/health) of the self. Which points to the one that is objectively more satisfying. :)

Which is it?




Best wishes,

Chillen
 
Last edited:
Status page has been updated. Any questions feel free to ask me.

On Sunday (Oh........sunday, I look forward to you my dear and wonderful brotha!), I will post my dietary contents--post glucose depletion.

I look forward to stuffing my face. LOL :)

Meanwhile......no bloody mercy....

EDIT: Off to train, my old and aging butt :)


Best wishes

Chillen
 
Last edited:
You're so badass Chillen. Seriously hardcore. Good luck with your depletion!

When I go low/no carbs I lose the will to live. Serious props to you for sticking it out!
 
It's a TOUGH diet. And it isn't for everyone (dependent on what they do for work, lifestyle, and what not). But........this diet DOES WORK. And can be especially (good for the right person) wanting to get extremely lean--from being lean (say 10 to 12 percent for males).

I thought you tried UD2 before?

Sure looks like it's difficult. But difficult isn't an issue for me if it works. I've done a couple rounds of The Velocity Diet that were of indeterminate effectiveness. Certainly not offering the dramatic results promised. Given the difficulty and inconvenience of liquid diets I've concluded they're basically just a test of short-term discipline. One I've passed twice in my long up-and-down journey from 280 and 50%? bodyfat to 190 and 15%'ish.

Weren't you running extremely low calories (like 600 to 800) and adjoining low carbohydrates? This isn't UD2...so there isn't a misunderstanding on persons reading, but does have some nutritional elements in it. How did this turn out for you?

The only other modes I've stuck with for more than a couple weeks at a time are Berardi-style and regular keto. That and the referenced "protein-sparing fast" which was really just a more extreme version of velocity (my second round, there). I wanted to see if Velocity would "do better for me" if I really dropped it very low on calories. This, for anyone in the audience getting ideas, was a very dumb thing to do for many reasons, and more importantly, less effective than regular Velocity partly because the calories were just too low and also because at the time I was exercising 3+ hours per day at 65-80% mhr levels. Recipe for motivational disaster!

In terms of fat loss, Velocity has been the more useful. I consider all of this speculation to a degree as, for anyone who's not aware, my process has in the past (until about 6 months ago) been one of a couple months of kicking ass and strict adherence to diet and training and then a couple months of sitting around eating whatever, but Berardi-style and keto both I think provide too constant a supply of energy for my wonderfully adaptive body to use up stores rather than just "downshift" into a more efficient use of nutrients. I feel great on Berardi-style and perform very well but my progress slows considerably, so much so that I would call it "maintenance", even in what ought be a small, medium or large deficit. On regular keto I was having fun eating a carnivore's diet but it was roughly the same as Berardi-style in that I think my body got used to it after just a little while. On Velocity or similar "keto with pwo carbs" I lack mental energy and am easily fatigued and noticably weaker. The tradeoff for which is some appreciable gains, by caliper assessment. I got all tiffy about not being able to see it in the mirror yet but I was still at 19.5% bodyfat, so, that was me being irrational.

I could go on at length about the clues pointing to an "Anabolic Diet" style approach, but in short it seems to me the sensible thing to try next. I'm sure I can improve on Velocity a great deal by better targeting my glycogen depletion with the right sort of training and then really taking advantage of that anabolic shift (in both rounds of velocity I made the majority of my progress in the first 10 or so days.. and I'm quite convinced this was due to not having a "reset" of sorts for a true cycle effect).

Partner you brain function between two things. What do you want? Looking satisfactorily in the mirror or the personal satisfaction (and some physical benefits) associated with training for and performing a form of iron man or a complete iron man?

I do not object to neither. But, I personally believe you do not "object" (key) to the "wants" (from fitness/health) of the self. Which points to the one that is objectively more satisfying. :)

Which is it?

Wise words, thank you. Most of the people whose assessments I respect say something similar. Some of them rather less.. courteously, heh heh. :D

Coming from this background of ups and downs (though the trend has certainly been up overall, as above!) and being so preoccupied with metacognition as a rule, my concern for the past couple of months has been whether I'm saying, "Okay, this plan sucks" because I'm trying to find a way to avoid sticking with it or because it actually does suck with regard to achieving my true desires. More and more I'm leaning towards the conclusion that I simply lost sight of the real goal (which is that of body composition - health and performance are excellent too yes but I am already very healthy and in the past few months have certainly made it to moderately fit if I wasn't already) as I got caught up in the novelty of this runbikeswim stuff. The truth I've been forcing under the rug I think is that while I quite enjoy these things, I have no interest at all in competing in them and very little in doing them at great length day in and day out in order to do so. Hours of the stuff a day gets monotonous and what does it get me except forcing me to use the ineffective (for me!) Berardi-style nutritional plan and less energy for strength training not to mention leisure time. While on paper I'm committed to a half Ironman (and am still wondering just what exactly that $250 fee is supposed to be for haha) in my heart it's to finally making it to the body composition goals I set years ago. I feel it's such a waste to put all this drive and determination toward something that just doesn't interest me much. I feel I've already proven to myself that I could kick my ass all the way to doing this thing in August (despite being too out of shape to run a block what half a year ago?) but not at all that it actually benefits me at all to pursue it at this time. I have a strong intuition I will want to do it later but right now, I don't want to wait to say "I did the thing I set out to do and need to do," just so I can say, "Hey I did this thing some people think is fun but doesnt really do it for me at the expense of my body composition goals".
 
Since one of the purposes of this log is to be more open and direct with what I do:

A note on pre and post workout (glucose depletion) meal, or lack thereof (immediately):

Last meal before starting is about 4 to 5 hours before commencing workout. No carbohydrates in this meal, it is primarily Protein and some fat content (A mix of 1/2 serving NPB, flax/fish oil). I down about 3 to 4 cups of coffee. And finish with a ice cold tea based beverage (sweetened with Splenda). I also take one Aspirin (this is needed by previous history).

A brief on Post-work out (a glucose depletion set):

1. I wait approximately 2 hours before consuming a protein "based" meal. I let the biological processes take it course--no matter how awful I may feel before I eat one bite.

Today's is Whey protein powder (with 2 carbohydrates), and 2 small Salmon steaks. No fat content at this time.

2. Immediately after I consume two Ice cold pure tea beverages.

3. And, since I refuse to get caffeine tablets, I consume about 3 cups of coffee.

4. I have another meal in the evening, which is protein based, and about 20 grams of carbohydrates.

EDIT: 5. I Also ensure I get about 3-5 grams sodium, 1 gram potassium (at least), 300 mg magnesium, 800 mg calcium. When I work within glucose depletion attempts.

Water is consumed throughout the the day.

After the workout, I felt my age, LOL. I always do. It usually subsides in about an hour or so.

Saturday is going to be a different beast though. During these 48 hours, I tend to piss a lot (coffee [caffeine] and water leaving). I drink a lot of it anyway, I always have so its not really anything different in my diet, other than fitting rather nicely--as a diuretic, and minor stimulant (as if I need any more, lol):)

Thus far all is good.


Best wishes

Chillen
 
Last edited:
Friday March 13/09

Strength
Deadlift 3 sets 6,6,6 reps

Superset:
Weighted Chins 3 sets 6,5,5 reps
Military Press 3 sets 6,6,6 reps

Close Grip Bench Press 3 sets 6,6,5 reps

Superset:
Palm Down Wrist Curls 2 sets 11 reps
Palm Up Wrist Curls 2 sets 11 reps

Reverse Curls 1 set 8 reps
Behind Back Wrist Curls 1 set 22 reps

Core Circuit / 2 sets:
Chinnies 32 reps
Supermans 9 reps
Plank 30 sec

I never had the oportunity to do my grease the groove training tonight cuz i was so busy at work. It was another tough night, but went well. My work capacity is getting better and better all the time. :)
 
The Second Depletion Workout is scheduled to begin a little bit later than scheduled. I had to take care of my neighbors 4 months old infant while she went to work unexpectedly. That is a workout unanticipated. :)

Wife gets home about 3:00PM, so I am shooting for 5PM; I see it as a humbling and terrible experience forthcoming. But, I rock harder than it. I had trouble sleeping last night, and this morning the light headaches began. A couple of Aspirins took care of that.

When I got up this morning (6AM) I had a couple of Chicken Breasts (500c), Broccoli, DAG/flax/fish oil, a Fiber supplement and a vitamin supplement. And about 5 8oz of water, and 3 cups of coffee (Sweetened with Splenda).

My second meal was mixed veggies (high fiber/low carbohydrate), Salmon and Crappie mix, with a high fiber tortilla (50c, 4 net carbohydrates) stuffed with 1/2 serving of NPB. Several more glasses of water, and 3 cups of hot coffee (strong).

Will post subsequent meals and other notations after I complete the depletion workout. My workout drink will be strong iced tea sweetened with Splenda).

No post workout meal, until 2 hours after completion.

I feel like a water cannon at the present. ;)

Best wishes

Chillen
 
Last edited:
Saturday March 14/09

Beautifull day today so i went for a walk and had lunch while i was out.

25min (walk)
lunch
25min (walk)
 
Last edited:
Finished the Depletion workout just after 6PM.

I feel like road kill with Vulchers picking at my flesh.

But it can---------Do this--> :cook:

My veins in my head are pulsating (feels something as if I am banging my head on a brick wall), and I have a headache which I always get when I perform depletion workouts or lower carbohydrates at certain levels.

Took two more aspirins. Didn't do crap. :)

Synopsis:

Additionally, I am extending the calorie deficiency one more day (into Sunday, but the deficit with be at a lower deficiency set. Which basically means the deficit is reduced. Re feeds for Monday-Tuesday)

Sunday is a Workday (8), Training is off. Calories set to 1950. Carbohydrates 50 grams, rest mostly Protein, and 20 to 40 grams of fats.

Sunday mornings weight should be rather interesting. I lost over 6 pounds (not accounting for normal deviation) in water weight. I will fully disclose the details for both days (Friday and Saturday) in subsequent posts.

On Monday (upper) and Tuesday (lower): Purpose, 1. Glucose refill. 2. It is a also a Work day. and, 3. Additionally, I revert back to "normal" training, but use Periodization 2/3. Calories and macro nutrients are configured with these three variables in mind. Also, Creatine (MONO) is reintroduced.

The 24 hour cycle clock (for calories and macro nutrients) gets switched to 6PM to 6PM each day. Changed again on Wednesday.

Calories (Monday-Tuesday): MT-Line: 2,660 (with only work and training variables). Add in the needs of Glucose Re-fill (or bucket emptied), and this increases substantially. Calories are categorically doubled to about 5,100 calories. Most of the calories will be Carbohydrates, Fats increase to about 50 grams, and protein set to about 1.0 gram per pound. If you want more specifics, I can do this for those that ask. The point here is carbohydrates, and taking advantage of super-compensation. These two days, I just love.

I will then explain the rest of the week in training and dietary perimeters.


Best wishes,

Chillen
 
Last edited:
Good afternoon fellow goal seekers! SUP!

I feel like sh#t this morning. :sport2::eek: What a surprise. LOL.

Again had trouble sleeping.

24 hour cycle clock is from 6p to 6P, therefore re-feed (carbohydrate super compensation) begins at about 6PM on Sunday (for Monday's total), and ends the depletion/deficit period.

On Wednesday it shifts back (flip-back) 4 hours to 2P to 2P.

Dropped 8 pounds of mostly water weight thus far. I look like sh#t, feel like sh#t, Well, I am just a pile of messy sh#t at the present, LOL. :sport2:

Part of the process I confess. I must suppress for success. I practice what I preach.

I respond very well to these 9 day trends though. Deficit/Depletion, Re-bound/super-compensation, Variable MT-Lines/variable surpluses-Carbohydrate shifting, protein variances (dependent on Carbohydrate shift), and keeping Fats about 20 to 50 grams. Muscle growth is slower (because of age) alas because I am wanting to stay relatively lean and keep fat accumulation under control (just makes life easier when I want to take it off); under no misconceptions nearing 50. :)

Monday's (upper) workout is basically a rebound workout, since it takes about 24-30 hours to get my strength back after depletion. I build off the former Periodization 3 workout statistics I keep (progression). The reps are mid (8 to 10, with 2.30-2.45(M) rest periods. Additionally, the reps are one to 2 reps from failure (to keep things in the tank). Tuesday's (Lower) is Periodization 2 (power) workout , Rest on Wednesday, and Thursday (upper) is periodization 2 (power), and Friday (Lower) is also Periodization 2 (power). I rest Saturday and Sunday, and then the following week, I switch a to Full-Body routine (with intervals) for the remaining of the cyclic period. Which I will explain as I move along with the journal.


Ready to knock this shiat out today......


Best regards,

Chillen
 
Last edited:
Spring IS here! I saw a robin today :)

Looks like you had a nice weekend of being outside! I went for a walk today as well with my roomie. On a side note, I won a free coffee on roll up the rim today :p

What's your schedule look like this week?
 
Sunday March 15/09

Finally seems like spring here. :jump1:

1 hour (walk)

Its beautiful here too. Suppose to be 2morrow too. Which (Monday), I have decided to grill (No BBQ sauce, :) ha, ha--carbohydrates other sources) some Crappie, Chicken, and Bison for some of my protein meals.


What does the almighty, powerful, and super-natural Wes (;)), think about when he takes his walks?

EDIT: I am going to respond to your post, Focus, just acknowledging it, bro.


Best regards,

Chillen
 
Last edited:
Spring IS here! I saw a robin today :)

Looks like you had a nice weekend of being outside! I went for a walk today as well with my roomie. On a side note, I won a free coffee on roll up the rim today :p

What's your schedule look like this week?
I just came from there and i never win anything. :(

Im thinking of going for another walk since its so nice. I really want to go for a bike ride, but i need the rest so im 100% ready to go back to the grind tomorrow.

By my schedule do u mean for training??? If so its the same old crap. I want to include more and more conditioning as the summer gets closer, but im not real sure what ill do each day. I want to be more instinctive and go by how i feel and what i feel like doing, but it will prolly resemble what i did last week. Not necessarily in the same order, but 2 or 3 strength workouts and a couple conditioning sessions. A lot of it depends on how work goes and how my back feels.

How about you???

Where are u exactly??? Im in Fort Erie, right next to Buffalo and 15mins from Niagara Falls. If u dont want to say thats ok. ;)

Its beautiful here too. Suppose to be 2morrow too. Which (Monday), I have decided to grill (No BBQ sauce, :) ha, ha--carbohydrates other sources) some Crappie, Chicken, and Bison for some of my protein meals.


What does the almighty, powerful, and super-natural Wes (;)), think about when he takes his walks?


Best regards,

Chillen
Bison eh??? Never tried it.

Actually i usually take an MP3 player and listen to some tunes. Clapton is my personal fav, but theres a bunch of stuff on it. Today however i went with my aunt, then we went for chinese food and a coffee. :)

I find walking to be like meditation in a way as i always feel very calm and relaxed afterwards. i used to go for 2 or 3 hour walks before i got a bike. Now i prefer to bike whenever i can.
 
Bison eh??? Never tried it.

We have a local butcher shop that has fresh bison/buffalo (hamburger, and what not) from a nearby herd here in Kansas.



While similar to beef its tastes a bit sweeter, and I actually like it better than beef. I get my buffalo burger 95ish percent lean and it cooks great on the grill------great stuff.

Actually i usually take an MP3 player and listen to some tunes. Clapton is my personal fav, but theres a bunch of stuff on it. Today however i went with my aunt, then we went for chinese food and a coffee. :)

That sounds too cool. Clapton......he was at his peak in my younger days, and his song about his son, touches my heart.

I find walking to be like meditation in a way as i always feel very calm and relaxed afterwards. i used to go for 2 or 3 hour walks before i got a bike. Now i prefer to bike whenever i can.

This brews beastly-awesomeness.


Best regards,

Chillen
 
Well.. I'm sort of in 2 places at the moment. I'm in Guelph during school living with my roomie/best friend, and when I'm not in school I'm in Sarnia, my hometown. My fiance lives there so I try to go as often as I can. Once school is finished in April I'll be in Sarnia permanently. I've never been to Fort Eerie, but I have gone to Niagra Falls, so beautiful!

I guess you get lots of exercise through you work. Going by how you feel is probably a good idea! My schedule right now is a full body weights day twice a week, with a core day once a week (there's push-ups and lunges in it as well). The other 3 days of the week are some kind of cardio. Sometimes it's a jog, sometimes kickboxing, sometimes sprint intervals. Then of course my rest day, which is tomorrow, yay! :)

I've never tried bison before...maybe I should look into it now that BBQ season is here! I've heard bison burgers are yummy :)
 
Back
Top