Hanks 3RD run going for the cut

Hank! · Post by **Hank!** » Sun Dec 05, 2010 8:50 am

Starting famine tomorrow goal on this run is pure re comp.

Age 46
Wt 264 (9 gain lbs since finish of last run)
HT 75.5 inches (this wont change much)
MX Bench 325x2
Squat last run i finished at 425 but it was poor form for sure
Will post some measurements later

Waist
Thighs
Chest
Arms

Supplements this run

Adaptagen N
Ebol Need dosing protocol please
Fish Oil 2gm daily
ISOLOGY and WheyOlogy Protein
unnamed specially formulated recovery powder (will revel more post run)
Focus XT
NAC
Joint Force
Vit D3 8000 IU daily
Vit C 2gms daily

RobRegish · Post by **RobRegish** » Sun Dec 05, 2010 1:47 pm

OK Hank here we go!!!

On the Ebol, take per label recommendations on your OFF days, ideally with your 3 highest PROTEIN meals. The formula differs from Kre-Anabolyn in that regard.

On training days, take one dose an hour prior with some dietary fat (fish oil, natural PB, olives.. whatever) then another dose immediately post workout. Your third dose can either be earlier in the day with a high protein breakfast OR at your solid food meal 1 hour post workout. This needs to he heavy on the protein (not so much carbs though).

Do keep us posted on that Adaptogen N. I'm hoping you rather like it. I absolutely love it and think it's one of (if not the) top product from MASS depending upon your age/goals.

Let's get this train rollin'!!!!

TURBOFLEX · Post by **TURBOFLEX** » Sun Dec 05, 2010 8:42 pm

Right on Hank! Good luck this run man! Hope everything goes smoothly

Hank! · Post by **Hank!** » Mon Dec 06, 2010 12:11 pm

BP 110/56
RHR 64
WT 261.4

Awesome and refreshing 1st Famine workout,
Rob should i discontinue Focus XT during Famine?

Squat, Cable Tbar Row
225x6/210x6 x3

Wide Grip Pull Down/ Straight bar Curls
210x6/90x6 x3

Nice to be back in the gym after about 10 days off

Cals
1154
Fat
41 g
Cholesterol
90 mg
Sodium
680 mg
Carbs
170 g
Fiber
18 g
Protein
16 g
Sugars
86 g

Read more: https://www.livestrong.com/myplate/#ixzz17NDQ8Fh2

RobRegish · Post by **RobRegish** » Mon Dec 06, 2010 7:37 pm

I don't see anything that's contra-indicated Hank!

Not sure how you're liking it but I recall using it and didn't care for it. Others I know though, do. Hopefully it works for you..

Solid workout!

Hank! · Post by **Hank!** » Tue Dec 07, 2010 9:18 pm

Famine Day 2

WT
261.1
BP 119/62
RHR 66

I escalated the intensity of workout two burned 650 cals on about an hr. My logic was even if i missed a specific exercise , if i burned mored calories in this workout in the same time frame then the last ..goal accomplished

Flat bench / Shoulder press

185x10/205x10/225x8/205x10//115x10x4

Incline DB PRess/ T-Bar row
65x10x2/75x10x2 // 120x10x4

BW Dips/ Decline Close Grip

3x6 // 185x8x3

food intake
Cals1373
Fat50 g
Cholesterol90 mg
Sodium1380 mg
Carbs212 g
Fiber21 g
Protein18 g
Sugars108 g

Read more: https://www.livestrong.com/myplate/#ixzz17Tju5rQI

NOTE** Sauteed cabbage with onions and garlic topped with Siracha hot sauce is my new favorite guilt free pig out

RobRegish · Post by **RobRegish** » Wed Dec 08, 2010 8:23 am

Looks great Hank!

Down 3lbs in 2 days. Not surprising though. You're a big man so a bigger drop is to be expected. Fully support your workout 2 modifications as you've been through this many times before.

Can't WAIT to get into Feast to see what your "unique" template + The Eagle delivers

Hank! · Post by **Hank!** » Wed Dec 08, 2010 3:45 pm

Sore today, the week off plus having a cold and the cold weather. I am going to hit the gym later today and crack out some sprints, and plyos if my legs loosen up. Goal today will be to burn more then yesterday.

Over all feeling good, and not overly hungry.

However I have started to think more about chicken..the roasted kind

RobRegish · Post by **RobRegish** » Wed Dec 08, 2010 4:05 pm

Hang in there Hank. Days away...

Hank! · Post by **Hank!** » Wed Dec 08, 2010 8:28 pm

Workout tonight didnt goes as planned..i hopped/hobbled into a boot camp

Low calorie diet and boot camp equals very sweaty and tired Hank

ended up burning 940 calories..lots ofo leg cramping . calves locking up cardio . Thank you famine diet

Tomorrow may be a day of rest

I am current in a calorie deficiet for the day, and not that hungry..
Daily Intake Totals
Cals927
Fat39 g
Cholesterol
126 mg
Sodium586 mg
Carbs124 g
Fiber13 g
Protein22 g
Sugars85 g.

Read more: https://www.livestrong.com/myplate/#ixzz17ZNDvD00

Hank! · Post by **Hank!** » Thu Dec 09, 2010 7:25 am

Famine Day 3

Wt 256.7
BP 101/59
RHR 66

Sore today, but I think the boot camp helped. Today is optional workout

Weight is falling off, visits to rest room have increased.

RobRegish · Post by **RobRegish** » Thu Dec 09, 2010 11:04 am

Forgive me Hank but what is boot camp?

Perhaps I missed this...

Hank! · Post by **Hank!** » Thu Dec 09, 2010 1:53 pm

A group class at the gym, this one had me running on the track with 10lb plates in our hands then every 2-3 minutes we would do a specific exercise for a minute

Warm up jog
Run 5 minutes
Run 3 minutes / 1 minute jumping jacks with weight
Run 3 minutes /1 minute push ups
Run 3 minutes / 1 minute squat jumps with weight
Run 3/ 1 minute lunges

Repeat without weight
Cool down run/walk
Stretch

Boot camps are fun most i have been o are more like a circuit, sometimes we run stairs , do abs etc

drjgn · Post by **drjgn** » Thu Dec 09, 2010 2:01 pm

Hey Hank-
Can I ask why you are using Ebol instead of Kre-anabolyn?

I'm on a week off right now, between GLP 1 and GLP 2. I'll be trying for a good recomp myself, so hopefully we are both successful!