DJBeanPole’s EBF Fat Burning Stack Log Day 29

DAY 29

(Day 27/28 were boring off days)

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WEIGHT
253.6lbs (+5.6lbs)

TRAINING

LILLIEBRIDGE TRAINING METHOD C1W1 – Heavy Squat

SQUAT
145 x 8
155 x 5
185 x 3
225 x 3
255 x 2
275 x 1
295 x 6

DEFICIT SPEED PULLS
230 x 3
230 x 3
230 x 3

DIET

Lunch: 2 grilled chicken breasts and a cup of mixed veggies slathered in the ol’ Sriacha hot sauce
Dinner: Qdoba Chicken Queso Burrito with extra chicken, white rice, black beans, Diablo queso, cheese, sour cream, pico & habanero salsa
Dessert: About 1/4 my own homemade birthday cake 😀

So today’s training came as quite a surprise. My training max for these associated percentages for my lifts were based on some maxes I did a few weeks ago. Squat max for training was 340 (all time 365). I went to the gym after a long day of work and was just not really feeling it. Even my preworkout didn’t pick me up. But this workout was simple. You come in, you do work, you leave nothing there, and you go home. It called for 87% of my training max for As Many Reps As Possible (AMRAP). I was expecting 3… maybe 5. This was also on a knee that had been giving me some issues as late as last week. I’m not exactly sure what I did to it (front squats is my guess… I didn’t really warm up for them and took heavier weight than I should have… or I’m getting old?) but the outside of my right knee was bugging me. Felt like something was sticking/needed to pop. 255 was fine except for the last rep. Felt some pain. 275 went up without a hitch. Then 295 came. Wrist wraps up, belt cinched, music blasting… and out I chug 6 grueling reps with a weight I haven’t played with at that many reps in a long time. It felt amazing.

I will be making a video soon with regards to hitting the One Month milestone for this EBF stack and I believe it has been affecting me all this time. I’ll introduce the products quickly and show you what my dosages look like/how I take my pills and powder and go more in depth on fat deposition and assumed body appearance and the progress I personally have felt that I’ve made. Stay tuned!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 26

DAY 26

COMPARISON PICS TO DAY 1

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WEIGHT
252.2 (+4.2lbs)

TRAINING
LILLIEBRIDGE TRAINING METHOD C1W1 – BB DAY

LEG PRESS
373 x 10
463 x 10
553 x 10
643 x 10 (PR for reps)

SEATED CALF RAISE
90 x 25,25,25,25

DECLINE BENCHPRESS
135 x 5
225 x 8,8,8
135 x 10

BARBELL OVERHEAD PRESS
45 x 5
95 x 10
105 x 8
115 x 6
125 x 5

LAT PULLDOWN
130 x 10,10,10

EZ BAR CURL/REVERSE CURL
60 x 12/40 x 12
70 x 10/50 x 10
80 x 8/60 x 8

HIIT CARDIO

DIET/SUPPS

5 AM gym crew checking in! Preworkout consisted of 1 scoop Genomyx Stimaholic, 1 scoop Genomyx Endurate, 1 scoop EBF MusclePowder, 2 caps agmatine (1g), 2 caps Athletix Licogenix (AI), 1 cap Andro-5A. Mixed it up and took it as soon as I woke up. I find that the hardest thing about getting up at 445AM to train is the initial effort to roll out of bed. Sure the alarm wakes you up but your eyes are still shut and you are just going through the motions of hitting the snooze button and telling yourself just a few more minutes… and those minutes turn into an hour and a half and suddenly you have no time for the gym. So I force myself to roll up out of bed and get my preworkout made up and drank because the energy buzz from it forces me to wake up! Great workout today and also got in some cardio finally for the first time in a few months. Post workout consisted of a scoop of creatine, an energy drink and a protein shake. Got hungry before walking into work so I munched on a Power Crunch bar as well. Carbs at the moment are at 16g. Lunch will be some chicken with broccoli and I’ll finally commence with a carb chowndown for dinner at Olive Garden. Can’t wait!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 25

DAY 25

You too can have your cake an eat it too with help from EBF!

You too can have your cake an eat it too with help from EBF!

WEIGHT
243.6lbs (-4.4lbs)

TRAINING
LILLIEBRIDGE TRAINING METHOD C1W1 Heavy Bench/Bench Accessory

BENCHPRESS
45 x 5
135 x 8
155 x 5
185 x 3
215 x 1
230 x 1
250 x 1

2 BOARD BENCHPRESS
250 x 2
270 x 2
290 x 1+0 (missed 2nd rep, reset)
290 x 1 (to make up for the miss)

FLOOR PRESS
185 x 8
205 x 8,8,6

INCLINE DB PRESS
50s x 15,15,15,15,15

DB FLYS
30 x 15,15,15,15,15

TRICEP PUSHDOWN (STRAIGHT BAR)
65 x 15,15,15,15,15

DB LATERAL RAISE
12.5s x 15,15,15,15,15

DB FRONT RAISE
10s x 15,15,15,15,15

DB REAR DELT RAISE
20s x 15,15,15,15,15

ABWORK

DIET/SUPPS

Will be taking all of the EBF products pre-meal instead of Recompadrol/MP pre and AAv2 post. Also did things a little differently today. Prior to training I threw 2 scoops of Muscle Powder in with my preworkout drink and 2 scoops with my postworkout creatine drink… now that its been a few hours since making both of those concoctions I think it may have been a bit of overkill as far as my GI tract is concerned. Perhaps just preworkout would have sufficed. I finally broke my no carb prep phase for CBL and have entered into the standard back loading routine. Lunch today was 7 slices of pizza (varying toppings), a few pieces of cheesy garlic bread, a slice of chocolate cake and a slice of raspberry cheesecake. And thats only my first meal of the day! Unfortunately for dinner I was in a rush and forgot to take my Recompadrol but I did however take my AAv2 post-meal. Dinner was even more pizza/garlic bread (I really love the stuff can ya tell?!) and a few beers to wash everything down! Definitely feeling great to be eating carbs again but every time I do I get super sleepy about an hour afterward! Body trying to adjust :)!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 24

DAY 24

MetaPowderBottle

WEIGHT
247.2lbs (-0.8)

TRAINING
LTM: C1W1 – SQ/DL Accessory
Today began the Lilliebridge Training Method… and its a beast. Especially when you are carb depleted.

FRONT SQUAT
45 x 5
95 x 5
135 x 8
155 x 6
175 x 5
135 x 8

PENDLAY ROW
115 x 15,15,15,15

UPRIGHT ROW
50 x 15,15,15,15

STEP-UPS
60 x 12,10,10,10 (ea. leg)

HAMSTRING CURL
50 x 20
60 x 20
70 x 15
75 x 15

SMITH MACHINE STANDING CALF RAISE
135 x 25,25,25,25

ABWORK

DIET/SUPPS

So FINALLY! Today is the LAST day of the prep phase for me. I have one more day of training tomorrow morning and then I get to let the carbs back into my life and I can’t wait because I’m having some birthday celebrations throughout the end of the week and there will be plenty… as long as I’ve trained the day of! I’m writing this update midday so I’m not going to post a MFP pic of my macros today but its a standard 30g carb day. Postworkout I had a few Power Crunch protein bars (7g carb after fiber) and a 2 turkey burgers for lunch. I’m planning on having some chicken with half a cup of mixed veggies smothered in Sriacha sauce for dinner. Tomorrow I’ll probably do the same for postworkout but then for lunch I’ll indulge in some carbs while saving the bulk of them for dinner. Today’s workout was tough. I haven’t front squatted in quite some time and my knees are letting me know. With CBL (and likewise the EBF supplements) I have noticed that pumps come on much quicker and stick around longer, have a greater sense of leanness (especially upon waking) when looking in the mirror/day to day and have been appearing more vascular although I can never seem to capture this in pictures. Muscle soreness has been lasting longer (expected) and strength has maintained if not improved. I was surprised to hit some of my training maxes with how little carbs I’ve had. I have had no cravings for sweet things (someone just handed me a chocolate chip cookie at work and I had to throw it away), have been sleeping better and have better overall sense of well being. I’d say things are going great! Will be taking all EBF supplements prior/post dinner. Can’t wait to rise and shine early tomorrow and get my train on!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 23

DAY 23

WEIGHT
247.5lbs (-0.5lbs)

TRAINING
Another off day arrrrrrgggh!

DIET/SUPPS

CBLDay6

Don’t be thrown off by the carbs going over 30… I had enough fiber that I took it down to 29 ;)! Everything has been going great so far! The only reason I can think of (prepare yourself for a TMI moment!) that my weight has gone up slightly compared to the lowest point (245lbs) is that I haven’t had to use the bathroom in awhile if ya get what I mean! Otherwise (I’m writing Day 23’s entry on Wednesday but Day 23 was Tuesday) I think that tomorrow morning I’ll be at my lowest weight yet… hopefully 242 or around there but definitely less than 245. Took 3 caps Recomp with 2 scoops of MP before dinner and followed it up an hour later with the AAv2. So far so good!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 22

DAY 22

AAv2Bottle

WEIGHT
245.0 (-3.0lbs, lolwut)

TRAINING
None today! Resting!

DIET/SUPPS

Today I did things a little differently, especially after being surprised by waking up and checking my weight to find that it was 245. I figured I was hovering around 248 (the original start weight at the beginning of this log) because I felt leaner when I looked at myself in the mirror. My gut/ab region seemed to be sucked in more and my chest didn’t feel as puffy.  Muscle soreness has hung around even after working out from simple things like sleeping, sitting in one position for too long, etc. The strange thing is that I have still had that “pumped” feeling like I’ve been dosing 1g of agmatine on the daily. I fasted today through noon at which point I stopped by the cafeteria at work and ordered up 2 turkey burger patties on some wheat bread with 2 slices of pepperjack cheese and lettuce/tomatoes/onions. Now this is what I usually order for lunch and the guy that works the grill has gotten to know me so he just asks if I want “the usual.” Unfortunately for me the “usual” also includes fries and he threw them in my container without me knowing and I managed to munch on a few as I walked back to my desk! They tasted absolutely amazing! Some of the fries plus the combination of wheat bread pushed my carb intake beyond the limit which I felt bad about. I will maintaining less than 30g a day up until Thursday (at the moment of writing this I’m at 28g of carbs so it looks like dinner will be bacon & eggs!) Hunger cravings have subsided and I know longer find myself craving sweets/salty foods/fatty foods. Feeling much leaner in the mirror and I’ve maintained my strength by setting new training maxes in the gym even while being at a carb deficit. Can’t wait to get this prep phase over with… just wait until you guys see what I eat on Thursday after I lift :D!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 21

DAY 21

EBFLogo

WEIGHT
248.8 (+0.8lbs)

TRAINING
OVERHEAD PRESS
45 x 5
75 x 5
95 x 4
115 x 3
135 x 2
165 x 1 (New training max!)

CLOSE GRIP BENCHPRESS
135 x 5
185 x 10
195 x 8
205 x 6
225 x 3

DUMBBELL OVERHEAD PRESS
50s x 12
60s x 10
75s x 6

CABLE FRONT RAISE
10 x 10
15 x 10,10

CABLE SIDE RAISE
10 x 10
15 x 8,8

FACEPULLS
42.5 x 10
47.5 x 10
50 x 10

TRIANGLE PRESSDOWN
82 x 10
87.5 x 10
92 x 10
100 x 10

PULLEY ISOLATION PUSHDOWN
15 x 10,10,10,16

DIET/SUPPLEMENTATION

CBLDay4

Still sticking with my guns. Taking EBF products prior to last meal of the day all at once (MP & AAv2 & Recomp). While CBL and this eating style would be enough on their own for weightloss I’m still taking the EBF products to accelerate this process which I would have to say is going quite well. Going from 258 to 248 in the course of about 4 days sounds just about right to me. By Day 4 my body should be already in or nearly in ketosis. As the body is expunging whatever glycogen/carb source it has left for every gram of carbohydrates that gets expunged it pulls with it 2 grams of water… so rapid weightloss early on is expected. I’ll have a weekly review coming up Wednesday video style as well as some updated pictures.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 19

DAY 19

MetaPowderBottle

(Day 18 Rest Day, Began CBL Prep Phase)

DAY 18 WEIGHT: 256.4lbs (+8.4lbs)

WEIGHT
254.4lbs (+6.4lbs)

TRAINING
FLOOR PRESS
135 x 10
185 x 8
225 x 6
250 x 5,5,5,5

DECLINE BENCHPRESS
135 x 10
185 x 10
205 x 8
225 x 8
245 x 5 (should have been 6 I bumped the rack 🙁 )

INCLINE PRESS
95 x 15
115 x 12
135 x 10
150 x 8
165 x 6 (PR for reps at this weight)

INCLINE DB PRESS
50s x 12
60s x 10
70s x 8

CABLE FLY 3 – WAYS
HIGH: 27 x 10,10,10
MIDDLE: 23 x 10,10,10
LOWER: 20 x 10,10,10

SKULLCRUSHERS
80 x 10,10,8

DB OVERHEAD EXTENSION
50 x 12,10,10

TRICEP ROPE PUSHDOWN
20 x 12
25 x 10,10

ABWORK

DIET/SUPPLMENTATION

At this point my diet has been completely revamped as you can see here by this picture of my “MyFitnessPal” diet for this day. Again the whole basis of the “Prep Phase” for CBL is to eat less than 30g of carbs a day for the first 7-10 days depending on how often you are exercises. I will be doing this Prep Phase for an 8 day stretch because I will have lifted 4-5 times during this phase and perhaps squeeze in 1-2 cardio days with HIIT cycling. The EBF products have been taken prior to the dinner meal and all at the same time. I will start taking MP pre/post workout on the days I train and only take it prior to dinner on my off days.

CBLDay2

DJBeanPole’s EBF Fat Burning Stack Log Day 17

DAY 17

AAv2Bottle

WEIGHT
Day 16: 254.2lbs (+6.2)
Day 17: 258.4lbs (+10.4)

TRAINING
Day 16: Rest Day

DEADLIFT
135 x 5
185 x 5
225 x 4
275 x 3
315 x 3
365 x 2
405 x 1
430 x 1
460 x 1 (new training max, old was 415, all time is 500

PENDLAY ROW
135 x 10,10,10,10

LAT PULLDOWN
175 x 6
130 x 8,8,8

DIET/SUPPS

Same as usual. Was kind of surprised to see my BW up so much on New Year’s Eve… but I blame that on the terrible eating habits I made for myself knowing that going into the New Year I’d be changing some things up which would will see presented on Day 19 (Day 18 is another rest day!) I did take all of the EBF products together twice today before my meals (lunch and dinner) and just realized I left a few of the Recompadrol caps in my jean pocket! Better get them outta there before the dog eats them! I’m also going to be making some changes to my lifting routine. I’m currently doing a modified Smolov routine aimed at improving my benchpress and after I test out all of my maxes for all lifts I will transition over to the Lilliebridge Training Method with all lifts based on the maxes I come up with. I almost thought about going with Sheiko but I’ll keep that on the back burner for now.

– DJ