Healthy bulking with Resveracai

[kpettitt]

So I started Bulking about a month ago, incorporating in Resveracai not to long ago, I decided that if I log it- I'll do better! It will keep me on track with food/exercise if I'm forced to write it down and share it with all my buddies here! So here we go!
Here are the other supplements that I am taking:
Protein (whey Isolate)
CLA
Fish Oil
Calcium
HT-8
Cinnamon

Today is 'rest day'- had a long weekend and I'm working on getting back to sorts today. I had WAY to high carb yesterday (over 250g) so today I'm going extremely low carb, everything coming from fibrous carbs. And I'm still contemplating going to my dance cardio class tonight... lol depends on how clean I can get my house... in the next hour and a half.
Here is what I have eaten today:
10am (that's right... I slept in! 1st time in 3 weeks I've slept past 5am)
5egg whites, 1/2 green pepper, 1 cup spinach, 1 tsp Parmesan Cheese *cooked together*
Protein waffle with; 1.5 scoop whey, 1/2 cup raspberries, 1 egg white

1pm- 1 cup greek yogurt with 2 tbsp Peanut Butter and 1/2 grapefruit

4pm- 10 asparagus, 1/2 Green Pepper, 4oz chicken, 1/2 cup cottage cheese

~Input and criticism is always welcome so don't be scared! And enjoy the ride!

*tomorrow will be leg day so detail and meals will be a little more intresting!

[NaturalLifter]

Subbed..Logs definitely help give you that extra motivation to go the extra mile. What kind of protein waffles are you eating?? made from scratch or store bought??

I have been on a green and red pepper kick lately..one of my sisters gave me a bunch of freshly grown peppers she grew..I can't get enough of them.

[kpettitt]

Subbed..Logs definitely help give you that extra motivation to go the extra mile. What kind of protein waffles are you eating?? made from scratch or store bought??

I have been on a green and red pepper kick lately..one of my sisters gave me a bunch of freshly grown peppers she grew..I can't get enough of them.

I figured it would make me focus more! lol. The waffles are homemade. I just take protein and water and an egg white. Sometimes I do it with soy flour and water and egg whites, -depends on my carbs for the day. they get a little airy but I like that.
Bell peppers are my FAV! I wish I could buy the home grown ones from the farmers market here but they are double the price as super wal-mart and I eat like 2 a day!

[NaturalLifter]

The waffles sound good. Kind of like a no carb pancake recipe. I'll have to try those out one of these days. On my refeed day last week I made a wholewheat pizza and topped it with fresh red pepper. The peppers sent the flavor and delicousness of the pizza over the top.

[kpettitt]

The waffles sound good. Kind of like a no carb pancake recipe. I'll have to try those out one of these days. On my refeed day last week I made a wholewheat pizza and topped it with fresh red pepper. The peppers sent the flavor and delicousness of the pizza over the top.

Omg... I bet that is amazing! I love ww pizza.- try adding soy flour too! loaded with protein. I'm attempting a carb cycle with my bulk to maximize results. Here's what I'm thinking:
leg day-Hi
arms/back day- mod
abs/shoulder day-mod
rest day- little to none.
*repeat*

how often do you do refeed days? and what all does that involve. I've always heard it, but never really understood it...

[Rucksdaddy]

The waffles sound good. Kind of like a no carb pancake recipe. I'll have to try those out one of these days. On my refeed day last week I made a wholewheat pizza and topped it with fresh red pepper. The peppers sent the flavor and delicousness of the pizza over the top.

Omg... I bet that is amazing! I love ww pizza.- try adding soy flour too! loaded with protein. I'm attempting a carb cycle with my bulk to maximize results. Here's what I'm thinking:
leg day-Hi
arms/back day- mod
abs/shoulder day-mod
rest day- little to none.
*repeat*

how often do you do refeed days? and what all does that involve. I've always heard it, but never really understood it...

WWW.CUTDIET.COM

You can go pull the PDF file and read up on refeeds. It explains pretty well what a refeed entails, in regards to their philosophy. Based on what you are trying to accomplish and how you eat, the Cut Diet might be something that fits your style.

[kpettitt]

You can go pull the PDF file and read up on refeeds. It explains pretty well what a refeed entails, in regards to their philosophy. Based on what you are trying to accomplish and how you eat, the Cut Diet might be something that fits your style.

^Thanks! I actually have this downloaded on my jump drive....I'll have to take a closer look at it!

Today was leg day - which is my favorite! Yea! Here was what I did this morning:
Pre-workout: 1 serving Super Charge NO
*warm-up*: treadmill 4 incline for 5 mins
50 walking lunges with 20# weights
Ground-based deadlifts:
-50+machine- 12 reps each leg
-70+machine- 10 reps each leg
-90+machine- reps to failure-8

Box Squats:
-80+bar- 12 squats
-90+bar- 12 squats
-110+bar- 10 squats
-130+bar- squats to failure-7

Leg Press:
-200+machine- 12 reps
-250+machine- 10 reps
-300+machine-reps to failure-5

Seated Calf Raise:
-90+machine- 12 reps
-135+machine- 10 reps
-145+machine- 10 reps

Seated Leg curls: (hamstring based)
-45+machine-15 repsx2
-55+machine- reps to failure- 8

-Drank 1/2 serving Volumaize durning second half of workout

*cool-down*: 15 mins running on treadmill at speed 7 no incline.

My meals have been great today and I haven't felt hungry all day, which is unusual on leg day, normally I'm starving! I had no complex carbs yesterday so My breakfest was the firts carbs I've had since sunday- gave me a ton of energy.. .lol...
*post-workout shake*
1 cup soy milk
1 scoop whey isolate
1tbsp SF banana cream jello mix
10G glutamine
5G Creatine Mono
200mg ALA
*8am*
1/4 cup 7grain Hot Cereal
1 tsp Bee Pollen
1 Tbsp Flax seeds
3 egg whites
1 cup spinach
Resveracai-2
*10:30am*
1/2 cup cottage cheese
1/2 cup blueberries
1/2 cup raspberries
*1:30pm*
1 serving brown rice pasta
4oz chicken
1 cup Green Beans
1 slice tomato cut into pasta/chicken
*5pm*
greek yogurt
*8pm*
1 cup brocolli/califlower
8oz chicken
1 tbsp salsa
*10pm*
1/4 cup cottage cheese
1 tbsp natty PB

Totals for the day- 1992 cals: 40p/30c/30f

Overall I feel really great, I have energy and am not paying more attention to detail at work. I don't seem to forget as much stuff as I used to which is nice. And I seem to be able to focus and finish a job before I move on to the next one.- Also, very nice! Any suggestions to my diet/exercise routine are greatly appreciated as well!

[NaturalLifter]

The waffles sound good. Kind of like a no carb pancake recipe. I'll have to try those out one of these days. On my refeed day last week I made a wholewheat pizza and topped it with fresh red pepper. The peppers sent the flavor and delicousness of the pizza over the top.

Omg... I bet that is amazing! I love ww pizza.- try adding soy flour too! loaded with protein. I'm attempting a carb cycle with my bulk to maximize results. Here's what I'm thinking:
leg day-Hi
arms/back day- mod
abs/shoulder day-mod
rest day- little to none.
*repeat*

how often do you do refeed days? and what all does that involve. I've always heard it, but never really understood it...

I will definitely try adding some soy flour..Thanks! I think your diet plan looks solid..You're kind of eating around your training. Give it a go and see how it works out. Nice leg thrash you did also!!

I am following a different diet right now but I will say that the diet Rucks suggested (The cut diet) is excellent no matter your goals.. They lay out everything for FREE., those guys will even set up your diet personally if you email Derek and guide you thru the diet answering any and all questions you have.. I have never used the cut diet but in time I plan on it..I know dozens of people who have used that diet for goals ranging from weight loss to be healthier, all the way to competing for pro cards. They all have achieved great results.

In regards to the refeed this is a deep topic. I have only scratched the surface in my research on this topic and I'm still trying to put all the pieces of the puzzle together of how it does its job. I refeed twice a week. Mind you I am very lean. I used one refeed a week once I was around 12-13% bf..Stayed at 1 refeed until I started hitting the low end of my bf set point/ the point when my body started to resist..I acually went to far into my diet beyond when I should have added the second refeed day. I was hitting walls and the hunger cravings reached an insane level. Its still insane but not as insane thanks to the refeed.

On these days I raise my cals/ above maintenence in the way of natural carbs..I keep protein at 1g per lb of body weight and don't consume any fats other then the fats I get in the foods I eat that day. So I cut out healthy fats that day..

I will try to give you a brief idea of how refeeding works..Again, I am trying to put it all together myself..Its very complicated..atleast for me it is..The point of all this is to boost a hormone called (Leptin)..Leptin works to control hunger/appetite, Metabolism, energy intake and energy expenditure. As you restrict calories all kinds of processes begin to set in motion in the body as a result of the restricted cals...At first when you diet the weight comes off nice and easy. But the longer you diet the more the body resists because its basicly doing what its programed to do to keep itself functioning properly.. Leptin levels start to decrease and your metabolism slows until eventually its at a dead hault..Catecholamines stop being released as a result of the very low leptin levels and your diet hits the wall..Also orexigenic peptides start to come into play..these OP are what start increasing your appetite and tell your brain you are starving even when you are stuffed. So the insane cravings of hunger are not psychological but rather physiological..So by using the refeed you bump up leptin levels which stop all this madness. It lowers the orexigenic peptides, it gets the metabolism moving again and you can start making progress... Not to mention it has a positive effect on good hormones and helps reduce negative ones like cortisol. Thats about the best I can put it right now with my very limited knowledge on the subject.

[thauncle]

great looking log I've been following for awhile now.luvin the attention to details.

[kpettitt]

[
I will definitely try adding some soy flour..Thanks! I think your diet plan looks solid..You're kind of eating around your training. Give it a go and see how it works out. Nice leg thrash you did also!!
Thanks! I can definatly tell my legs are getting stronger!

I am following a different diet right now but I will say that the diet Rucks suggested (The cut diet) is excellent no matter your goals.. They lay out everything for FREE., those guys will even set up your diet personally if you email Derek and guide you thru the diet answering any and all questions you have.. I have never used the cut diet but in time I plan on it..I know dozens of people who have used that diet for goals ranging from weight loss to be healthier, all the way to competing for pro cards. They all have achieved great results.

I think I have a layout from Scivation that I was scared of because it had carb free days- but now that I've attemped one and felt fine, I think I might revisit it

In regards to the refeed this is a deep topic. I have only scratched the surface in my research on this topic and I'm still trying to put all the pieces of the puzzle together of how it does its job. I refeed twice a week. Mind you I am very lean. I used one refeed a week once I was around 12-13% bf..Stayed at 1 refeed until I started hitting the low end of my bf set point/ the point when my body started to resist..I acually went to far into my diet beyond when I should have added the second refeed day. I was hitting walls and the hunger cravings reached an insane level. Its still insane but not as insane thanks to the refeed.

On these days I raise my cals/ above maintenence in the way of natural carbs..I keep protein at 1g per lb of body weight and don't consume any fats other then the fats I get in the foods I eat that day. So I cut out healthy fats that day..

but I love PB... lol

I will try to give you a brief idea of how refeeding works..Again, I am trying to put it all together myself..Its very complicated..atleast for me it is..The point of all this is to boost a hormone called (Leptin)..Leptin works to control hunger/appetite, Metabolism, energy intake and energy expenditure. As you restrict calories all kinds of processes begin to set in motion in the body as a result of the restricted cals...At first when you diet the weight comes off nice and easy. But the longer you diet the more the body resists because its basicly doing what its programed to do to keep itself functioning properly.. Leptin levels start to decrease and your metabolism slows until eventually its at a dead hault..Catecholamines stop being released as a result of the very low leptin levels and your diet hits the wall..Also orexigenic peptides start to come into play..these OP are what start increasing your appetite and tell your brain you are starving even when you are stuffed. So the insane cravings of hunger are not psychological but rather physiological..So by using the refeed you bump up leptin levels which stop all this madness. It lowers the orexigenic peptides, it gets the metabolism moving again and you can start making progress... Not to mention it has a positive effect on good hormones and helps reduce negative ones like cortisol. Thats about the best I can put it right now with my very limited knowledge on the subject.
Thank you for all that information! wow! It seems like something I should look into, I think my body has adjusted to my diet too much because I get the 'hunger' feeling a lot, even after eating a big meal. I really apreciate all your help/knowledge!

[NaturalLifter]

but I love PB... lol

No problem kpettitt, glad to help. and I agree, can't get enough PB to satisfy me. Have you ever had sludge?? take a serving of peanut butter or almond butter and put it in a bowl. add a scoop or 2 of chocolate or any flavor protein powder. add in some water and mix it into a semi creamy pudding like consistency..eat it like that, or you can microwave it into a sludge brownie or my favorite..freeze it and make sludge cream. Its the best tasting stuff EVER!!

By the way, if you really enjoy your healthy fats. You should definitely check out the "carb load" in (The Cut diet) They drop the protein but up the carbs and you eat it with healthy fats.

[kpettitt]

but I love PB... lol

No problem kpettitt, glad to help. and I agree, can't get enough PB to satisfy me. Have you ever had sludge?? take a serving of peanut butter or almond butter and put it in a bowl. add a scoop or 2 of chocolate or any flavor protein powder. add in some water and mix it into a semi creamy pudding like consistency..eat it like that, or you can microwave it into a sludge brownie or my favorite..freeze it and make sludge cream. Its the best tasting stuff EVER!!

By the way, if you really enjoy your healthy fats. You should definitely check out the "carb load" in (The Cut diet) They drop the protein but up the carbs and you eat it with healthy fats.

^^Sludge is the sh*T! With out a doubt! Who would have thought that growing up 'sludge' would be so yummy? Funny! I've never frozen it... sounds tempting. I've made brownies, if you throw in some sugar free jam- its like a PB Jelly brownie! oh man! sooooooo good! (ps-I'm downing some almond butter right now )

Day 3-
so my workout today was not great- I was nervous about my reginal manager coming to the practice I manage so my lifts were off, but none the less- here is what I did:
*warm-up*- hammer curls 15# 3x20
-shoulder press machine
20 each side+machine- 15reps
25 each side+machine- 2x 12 reps
-bench press
30+bar-3x12
-Bent over rows
35# 3x15 (between reps of ^BP)
-Iso-lateral hi row
90+machine- 15
110+machine-12
130+machine-10
-cool-down
30 push-ups
1 min plank
30 push-ups
1 min plank
(no rest between sets)

Had my dance cardio call at 6:30pm- She KILLED us! (awesome)

So I did get some good stuff in!
Here were my meals, which ended up being totally Protein dominate by the end of the day! wow!
**Post-workout shake
1/2cup Greek yogurt
1tbsp SF peach jello mix
water
5gGlutamine
5g Creatine Mono
400mg ALA
**8am
1 cup Kashi go-lean
1 cup soy milk
1 tsp bee pollen
**10:30am
1/2cup greek yogurt
1 tbsp dark choc cocoa powder in it
Home made blueberry,Vanilla protein bar
**1:30pm
1 cup spinach
1/2 cup black beans
4oz turkey
1 cup brocolli
**5pm
4oz ground turkey
1 cup spinach
2 tbsp salsa
**8pm
one HALF POUND shrimp!!! yummy!!!
**10pm
2 tbsp almond butter
TOTALS: 1644 cals, 51g Fat, 81g Carbs, 218g Protein! Macros: 50p/20c/30f
After my Manager came and things were good my day started to improve, Everyone at work is sick so it will be intresting to see how Resveracai helps me thru it. Anyway, I'm tired and I wanna finish up my AB and hit the hay!

[BB12]

Nice Diet!

[NaturalLifter]

^^Sludge is the sh*T! With out a doubt! Who would have thought that growing up 'sludge' would be so yummy? Funny! I've never frozen it... sounds tempting. I've made brownies, if you throw in some sugar free jam- its like a PB Jelly brownie! oh man! sooooooo good! (ps-I'm downing some almond butter right now )

ahh, a fellow sludge-aholic I see. You can count on me trying your sludge brownie with jelly recipe. I have some walden farms calorie free apple/butter I will try with it. I'm sure its going to be out of this world!!

nice job getting it done despite having some out side distractions on your mind. Like the pushups/plank sets..Thats a great finishing touch.

[kpettitt]

ahh, a fellow sludge-aholic I see. You can count on me trying your sludge brownie with jelly recipe. I have some walden farms calorie free apple/butter I will try with it. I'm sure its going to be out of this world!!

nice job getting it done despite having some out side distractions on your mind. Like the pushups/plank sets..Thats a great finishing touch.

yes- me and sludge go WAY back... I like to drizzle it over cottage cheese and strawberries. but how do you like that calorie free stuff? I'm always worried about the amount of preservatives and artificial ing. they have. But you use it? no prob? hmmm... might need to check back into that!

Anyway- here is Day 4: (btw-its poop.... )


Day 4-
Didn't go to the gym in the am like I normally do, took the morning off. Which unfortunatly always makes me lathargic! I don't know why I do it to myself. I also didn't eat enough so I was even more lathargic! Here is a rundown of meals first-
*7am
Chinese green tea oatmeal
1 tbsp flax
1 tsp bee pollen
3 egg whites
1 cup spinach
*10:30am
half an apple chopped up mixed with
cinnamon and cottage cheese
*1:30pm
turkey burger
flax seed 'flat-out'
1 cup asparagus
*3:30pm
other half of apple/cottage cheese mixture
*workout
*post workout*
1 cup V8
1 scoop Vanilla whey
1 cup grapes
*8:30pm
6 egg whites baked with
green peppers, tomatoes, onions
4 tbsp salsa on top
*after that I was still hungry and ate 2 tbsps PB

Total- 1329 cals, 44g fat, 125g carbs, 120g protein.
Totally f*ed that all up! oh well, one day won't kill me right?

Work out also sucked cuz I had no energy but here is what I did-
(ab/little bit of shoulders and back)
100 bicycle crunches as a warm-up
standing side crunches holding 60# barbells
2x 30 side curls with a 25# weight
3x 15 cable crunches with 100#
Lumber-jack pulls 40# 3x10 each side
shoulder press on smith machine with 30+bar. 2x 15
boo... bad day of food and workout!
TOMORROW WILL BE BETTER! lol... it has to be!
time for some shut-eye!