DJBeanPole’s EBF Fat Burning Stack Log 2015 RESOLUTIONS

2015 RESOLUTIONS

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So its that time of year again. 2014 is coming to a close and I’m sure people are telling you “see ya next year!” thinking they are the first person to have thought of the joke, amirite? 2014 was a great year for me: I competed in my first powerlifting competition in March, started a new (and better) job in June, had my 2 year wedding anniversary with my wife in July and met my amazingly beautiful baby girl in August! So its going to be hard for the year 2015 to make a greater impact than the one that 2014 has left on me! And I’m thinking next year its going to be all about me… especially thanks to EBF and re-motivating me towards my own personal goals.

GOAL 1: DROPPING THE BODYWEIGHT

Where I stand currently I’m bouncing back and forth between 250-255lbs. I’m no stranger to this weight. The heaviest I’ve ever been was in the 280s (and ironically I was also at my strongest at that weight as well). When I signed up for my first powerlifting competition in March I was only given a few months notice. Took the comp in January and had until the 2nd week of March to make weight. I put myself in the 242lbs category since at the moment I was 255-260s. I managed to somehow cut down all the way to 232lbs using dieting, water and salt intake management and a bunch of cardio. My ultimate goal for 2015 would be to see myself get into the 230lbs (if not 230 exactly) and I know this is possible with the right tweaks to my dieting, cardio (of which there has been none for a few months) and programming.

GOAL 2: SETTING NEW PR’s

DEADLIFT
– All time max: 500lbs
– Current training max: 415lbs (set for sumo pull but my knees were not cooperating)
Goal: 450 (training) – 515lbs (true max)

BENCHPRESS
– All time max: 320lbs
– Current training max: 285lbs
–  Goal: 315lbs

SQUAT
– All time max: 365lbs
– Current training max: 325lbs
– Goal: 405lbs

OVERHEAD PRESS
– All time max: 175lbs
– Current training max: 155lbs
– Goal: 185lbs

GOAL 3: EATING “HEALTHIER”

In order to attain some of the other goals set forth in this post I really need to tweak my diet. I think up to this point I was in love with the concept of Carb BackLoading (CBL) but I didn’t stick with the principles. Starting on the 1st I will be reintroducing my body to the “Prep Phase” of CBL which involves going keto within the first 7-10 days by not eating greater than 30g of carbs a day. Now I’ve done this once before and I know its definitely doable… but after the prep phase I will be sticking to my guns and only eating carbs post workout or as a loader for the following days workout if I’m on my second rest day in a row. I’m expecting a 10lbs weight decrease during this time (which is what happened the first time).

GOAL 4: START THE CARDIO UP AGAIN

I’m a huge fan of HIIT cardio. If you aren’t sure what this is you can read about it here. I will be incorporating this at least 3x/week (I’m planning on lifting 4x/week however I see fit whether that is weekend lifting or getting up early before work. It’ll get done.)

I think I’m off to a good start and with the incorporation of some of the EBF products I have on hand I think I’ll be reaching the bodyweight goal much closer than you’d think! Can’t wait!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 15

DAY 15

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WEIGHT
252.6lbs (+4.6)

TRAINING
None today

DIET
Lunch: Chicken/bacon wheat wrap, lettuce, tomatoes, pepperjack cheese, jalapenos, buffalo ranch
Dinner (Supps taken prior): Black n’ Bleu Burger w/ bacon, lettuce, tomato, ketchup, 8 Mango Habanero boneless wings, wedges with cheese

SUPPLEMENTATION

Nothing new here except I took double everything I normally take. I took 3 caps Recompadrol and 2 scoops of MP prior to both lunch and dinner, and followed that up with 3 capps of AAv2 90 minutes after each meal. Big changes are coming for me starting on the 1st (how cliche) and I’m going out with a bang. Today was supposed to be my last day to “eat bad” but to my surprise we are going to a NYE party later tonight that I’m sure is going to have some other bad things… so after tonight I’m turning a new leaf. I’ll be making a post about that here shortly.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 14

DAY 14

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WEIGHT
253.0lbs (+5.0)

TRAINING

BARBELL OVERHEAD PRESS
45 x 5
75 x 5
95 x 4
115 x 4
125 x 9 x 3
135 x 3
155 x 1
165 x 0

CLOSE GRIP BENCHPRESS
135 x 6
185 x 8,8
205 x 6

DB LATERAL RAISES
20 x 10,10,10

DB FRONT RAISES
15 x 10
17.5 x 10
20 x 10

DB REAR DELT FLYS
30 x 10
35 x 10,10

UPRIGHT ROWS
75 x 10,10,10

DB SHRUGS
100 x 8,8,8,8

TRICEP PUSHDOWN/KICKBACK SUPERSET
67.5 x 10 / 42.5 x 10
72.5 x 10 / 47.5 x 10
77.5 x 10 / 52.5 x 10

PULLEY PUSHDOWN
15 x 10,10,20

DIET
Lunch: 2 turkey burgers, wheat bun, lettuce, tomato, onion, ketchup
Dinner: 2x BK Big Kings, Large Chocolate Shake

SUPPLEMENTATION
Usual dosing prior/following lunch

Surprising training today! Everything felt very light and I decided I’d feel out where I was with my overhead press max. Granted I’m actually using next week to determine all of my training maxes the weight was going up so smoothly that I figured I’d give it a go. My all time max with OHP is 175 and I’d really like to see 185 go overhead. On my 10th working set I put on 135 just to feel it out and it was a breeze. Moved to 155 which was slow going but eventually got locked out. 165 stalled me halfway through the lift. No big deal. I was impressed with myself to see 155 at all especially after all of that volume in front of it. When I go to test my maxes it’ll be with minimal weights beforehand and only 1RM. Can’t wait! 185 will be mine!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 13

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DAY 13

WEIGHT
251lbs (+3.0)

TRAINING

SQUAT
45 x 5
135 x 5
185 x 4
225 x 4
255 x 3
275 x 10 x 3 (10 sets, 3 reps)

LEGPRESS
463 x 8
553 x 8
643 x 8,8,8
(The machine unloaded is 103lbs… I know its strange)

GLUTE HAM RAISE
BW x 10,10,10,10

EZ BAR BICEP CURL
70 x 8,8,8
40 x 8,8,8 (reverse grip)

DIET

– Breakfast: (3 caps Recomp & 2 scoops MP taken 30 minutes prior): Scrambled eggs with onions and jalapenos, 2 plain bagels with cream cheese and apricot jam, 3 pieces of bacon and a side of mashed potatoes

– Dinner (post training): Qdoba Queso Diablo Chicken (extra chicken) burrito, white rice, black beans, salsa, cheese, sour cream

Breakfast is typical skipped during regular days of the week and I usually just eat lunch and dinner.

SUPPLEMENTATION

I’ll be posting a video soon about each product and should hopefully have some comparison photos from the start of the log to look at!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log WEEK IN REVIEW 1

I hope everyone enjoyed their holiday/holiday weekend! I know I certainly did! There were some ups and some downs to it though that certainly put a little damper on my situation and I want to make sure that is accounted for here in the log. Around Christmas Eve/Day I must have snagged the flu or some sort of stomach bug because for about 2 days around that time I could barely keep anything down. I had no appetite and no will to get to the gym (not that it mattered they were closed). Just an all over feeling of sickness that really wasn’t lending itself well to this log. I did try to keep up with the daily supplementation but I’m not sure how much of the products were actually absorbed. With that being said I’ve passed that bug and have hopefully moved on to better times! Here is how my weight has varied accordingly:

WEIGHT
Day 8 – December 23rd: 247.5 (-0.5)
Day 9 – December 24th: 245.2  (-2.8)
Day 10 – December 25th: 246 (-2.0)
Day 11 – December 26th: 247 (-1.0)
Day 12 – December 27th: 249 (+1.0)
Day 13 – December 28th: 251 (+3.0)
Day 14 – December 29th, Today: 254.2 (+6.2)

So my weight has fluctuated quite a bit. Being at work leading up to the holiday was horrendous. There were foods and snacks and candies and cakes galore. Chocolate fudge, peanut butter buckeyes, puppy chow and caramels… you name it they had it. And being one of the only men in the office the women automatically assume that I’ll just eat everything that is leftover. So I caved a little bit and snacked. And then when I went home for the weekend, even with taking the EBF products, I practically gorged myself on Christmas meals. Hearty plates filled with turkey, mashed potatoes with gravy, green bean casserole and dinner rolls. Followed by dessert. And my Christmas cookies. Couple this with the fact that I was slamming fluids following my sickness I’m sure that some of these inflated numbers are due to water weight gain (as well as why I was at my lowest on the 24th). I was not a good CBLer over Christmas break :(!

The upshot? Even this morning as my eyes widened in shock at how much I weighed in today… I feel leaner than I did at 248. Strange as that may sound its how I feel. Will have to see how this trend continues. The ultimate goal for me would be to cut down to about 230lbs while maintaining strength. We’ll see…

– DJ

DJBeanPole’s EBF Fat Burning Stack Log DAY 7

DAY 7

TRAINING

BENCHPRESS
45 x 5
135 x 5
185 x 5
225 x 3
255 x 1
285 x 1
300 x 0

INCLINE BENCHPRESS
155 x 8,8,8,8
95 x 10

DECLINE BENCHPRESS
225 x 8,8,8

CABLE FLYS
175 x 15
200 x 12
225 x 10

DIPS
BW+25 x 10,10, 6

PULLEY PUSHDOWN
17.5 x 10,10, 10
7.5 x 25

Everything else was pretty standard as far as today was concerned. Diet didn’t really falter much and at this point in the update I can’t even remember what it was I ate. Through toying around with different dosing schemes I’ve decided to settle on returned back to only taking each product once a day and just time it depending on what meal it works best for. If I’m at work and surrounded by junk I’ll do it then or if I go home and decide that the planned dinner just doesn’t sound appetizing I’ll use it then. Otherwise WEIGHT actually came down underneath starting weight for the first time at 247.6 (-0.4).

Next week’s update will just be a one-page update due to it being the holiday weekend and I’ll be out of town. Gonna be taking some picture updates as well soon!

– DJ

DJBeanPole’s EBF Fat Burning Stack Log DAY 6

DAY 6

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WEIGHT
250.0lbs (+2.0lbs)

TRAINING

DEADLIFT
135 x 5
225 x 5
275 x 4
315 x 3
355 x 10 x 3

PENDLAY ROW
135 x 10,10,10,10

LAT PULLDOWN
130 x 10,10
115 x 10,10

DB BICEP CURL
50 x 10
45 x 10
40 x 10

DIET/SUPPLEMENTATION
Postworkout (another 5AM workout… so not used to getting up that early): 4 eggs scrambled and 4 pieces of bacon
Lunch: Grilled chicken & bacon wheat wrap with lettuce, tomato, onions, jalapenos and spicy mayo
Dinner: Stauffer’s Grilled Chicken & Veggies skillet (3 Recomp & 2 scoops MP 30 min before, 3 AAv2 90min after)

– DJ

DJBeanPole’s EBF Fat Burning Stack Log DAY 4&5

DAY 4

WEIGHT
248.9 (+0.9)

TRAINING
None – Had my little girl with me all day (weekend) so gym was out of the question!

DIET/SUPPLEMENTATION
Back to the ol’ 3x Recompadrol & 2 scoops Metabolic Powder 30 mins prior to dinner… this time I took AAv2 90 minutes post dinner.

Lunch: 4 eggs, 1 cup of cheese & 4 slices of turkey bacon made as an omelet
Dinner: Steak N’ Shake double cheeseburger w/ bacon, fries w/ cheese, Coca Cola

DAY 5

WEIGHT
249.6 (+1.6)

TRAINING
None – see above.

DIET/SUPPLEMENTATION
Same supplementation protocol as before except I popped 2 extra caps of Recompadrol today prior to watching some Sunday football and drinking beer

Lunch: 4 eggs, 1 cup of cheese as an omelet, protein shake
Dinner: 2 spicy chicken sandwiches on 2 thin select wheat buns with swiss cheese and ketchup

– DJ

DJBeanPole’s EBF Fat Burning Stack Log DAY 3

DAY 3

Decided I’m going to do things a little differently today! Dosing will be revamped and amped up! I will be following this protocol:

Upon Waking: 3 caps AAv2
Before Lunch: 3 caps Recompadrol & 2 scoops Metabolic Powder
Before Dinner: 3 caps Recompadrol & 2 scoops Metabolic Powder
After Dinner: 3 caps AAv2

I think following this protocol will help increase the results (faster) and lead to some more satisfying meals to be eaten.

WEIGHT
248.8 (+0.8lbs from intial, same weight as yesterday)

TRAINING
Worked out early this morning (which is not typical for me)

OVERHEAD PRESS
45×5
65×5
95×5
120x8x4

BARBELL BENCHPRESS
45×5
135×5
185×5
225×4
255x3x10

DB LATERAL RAISE
22.5×10,10,10

DB FRONT RAISE
20×10,10,10

MACHINE REAR DELT FLYS
135×10,10,10

BARBELL SHRUGS
225×10,10,10,10

SKULLCRUSHERS
70×10,10
80×10

ROPE SEPARATION PULLDOWN
42.5×10,10,10

DIET/SUPPLEMENTATION

Popped 3 caps Recompadrol and down them with 2 scoops of Metabolic Powder 30 minutes prior to eating breakfast which consisted of 2 Burger King Double Crossainwiches and a small has browns. Now I know this isn’t technically “CBL” protocol, but I had a little lapse in judgment and gave in to the carbs. After rereading the CBL manual I will be tightening up the diet – and I will be adding cardio (HIIT) back into the mix. I took 3 caps of AAv2 90 minutes after breakfast and this time I did not notice the thermogenic effects that I have felt before when dosing on an empty stomach. The frustrating thing about today is that there is an office party going on there is TONS of food. Oh lawd!

I will be constantly changing the dosing regiment and see if I can find something that suits me… especially with Christmas coming up and all the treats that are going to be at my disposal I need to be able to keep myself sane!

I will try and do my best to update my post with My Fitness Pal screencaps of my macro totals for the day but I’m not sure how consistent I’ll be.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log DAY 2

WEIGHT

248.8lbs (+0.8lbs)

TRAINING

None today! Off day!

DIET

Lunch: #9 (Italian Night Club) from Jimmy John’s with extra meat as an Unwich (lettuce wrap, no bread)
Dinner: Qdoba Chicken Queso Burrito, Chips & Queso (preload carb meal)

SUPPLEMENTATION

Right when I woke up this morning I popped 3 caps of AAv2 and headed off to work. Kind of discouraged at the scale this morning seeing as how I had tipped the numbers upwards but it was such a minuscule amount that I’m not worried about it. Had the same warm/hungry/reflux sensation in the belly as I rode into work. Otherwise nothing new to note. Prior to eating my dinner I popped 3 Recompadrol and 2 scoops of Metabolic Powder 30 minutes prior. Enjoyed the meal, slept well… no complaints!

– DJ