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  1. #613
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    bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation TheShadow's Avatar
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    Re: TheShadow - PSL Sponsored Log

    Have you ever been dieting, and notice progression stalling out despite adjustments to energy intake/expenditure?

    More often than not, when digging deeper into clients situations, it is a product of their NEAT levels dropping off. It's so easy as we get further in a dieting phase, and energy drops lower, to (often unknowingly) reduce our activity.

    Now, I'm not saying everybody should be wearing a fitbit and tracking their activity every day, but I am saying that if this is you, be cognisant of this fact and KEEP MOVING. You'd be surprised at how great the energy requirements are at some of your daily activities.

    In this spirit, here's me, the Mrs and Dexter going for a walk on my rest day, when I'd much rather be laying in bed watching Narcos 52b3015592432d19c9bf823c5e1fb554 1



  2. #614
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    Re: TheShadow - PSL Sponsored Log

    The first of many videos I am planning pertaining to using growth hormone for hypertrophy, this time discussing micro dosing (smaller frequent doses) vs. boom dosing (larger infrequent doses)

    https://youtu.be/cI9IkiE8j1c



  3. #615
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    Re: TheShadow - PSL Sponsored Log

    I broke my fast with this beast today. 3 whole eggs, 9 egg whites, 220g chicken breast, 225g 95% lean beef, 300g courgette, 250g mushrooms, 200g spinach, 10g sea salt.

    Also, hit a new low of 184.8lbs this morning, which means I am 35lbs down!

    Dieting is easy 7b87ccaa6ea3ac5080c25b93c8665ad1 1



  4. #616
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by TheShadow View Post
    I broke my fast with this beast today. 3 whole eggs, 9 egg whites, 220g chicken breast, 225g 95% lean beef, 300g courgette, 250g mushrooms, 200g spinach, 10g sea salt.

    Also, hit a new low of 184.8lbs this morning, which means I am 35lbs down!

    Dieting is easy 7b87ccaa6ea3ac5080c25b93c8665ad1 1
    Picture!



  5. #617
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    Re: TheShadow - PSL Sponsored Log

    I've been smashing through an easy 2L of Aldi's 17p diet cola (lol) per day recently, as I edge towards the end of this deficit.

    Diet drinks are powerful tools for increasing dietary adherence and increasing overall satiation. In the research linked below, subjects consuming diet drinks over 12 weeks lost nearly 2kg more than those drinking water only. Intake was not controlled, therefore demonstrating the satiating effects.

    One consideration I would make is that in my experience with clients, it seems some sweeteners initiate a small insulin secretion via monitoring their BG increases when drinking diet drinks in a fasted state. Therefore, if you are using drugs like yohimbine or GH, which lipolytic effects will be blunted by presence of insulin in the blood, I would encourage monitoring just to be safe. I will say however, that I have never noted this effect from aspartame in any clients.

    Apart from that, when dieting, feel free to use diet drinks to curb cravings!

    https://www.ncbi.nlm.nih.gov/m/pubmed/24862170/



  6. #618
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    Re: TheShadow - PSL Sponsored Log

    Nicotine is an interesting fat loss & dietary adherence aid that has been used for a long time, has a tonne of literature behind it, but something I don't see mentioned too often.

    Nicotine can aid in a fat loss phase by:
    1. Increasing lipolysis (fat loss)
    2. Activates mTOR (the main anabolic pathway)
    3. Activates AMPk (prevents fat storage)
    4. Improves cognitive ability
    5. Suppresses appetite
    6. Increases leptin (a hormone known to down-regulate during sustained periods of caloric deficit)

    We can see in the linked research that nicotine exerts its lipolytic effects via the beta-andrenergic pathway. For all you enhanced guys, this means an interesting synergy with growth hormone, clenbuterol and thyroid hormone.

    Addiction is of course a concern, however, an effective dosage for these beneficial effects is between 1-4mg/day. The typical cigarette contains between 8-20mg of nicotine!

    Use responsibly, and the positives far outweigh the potential negatives here.

    https://www.ncbi.nlm.nih.gov/m/pubmed/11477508/



  7. #619
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    Re: TheShadow - PSL Sponsored Log

    New low hit today and a step closer to the goal, 181.6lbs. It's been a tough week, but luckily some life events have shown me that, in context, this is not 'suffering' at all. Always remember that this is a self-imposed lifestyle. Get comfortable with being uncomfortable.896bae8750536c887fc1932b6b730aef 1



  8. #620
    TalkAdmin/MuscleMecca bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation TalkAdmin's Avatar
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by TheShadow View Post
    New low hit today and a step closer to the goal, 181.6lbs. It's been a tough week, but luckily some life events have shown me that, in context, this is not 'suffering' at all. Always remember that this is a self-imposed lifestyle. Get comfortable with being uncomfortable.896bae8750536c887fc1932b6b730aef 1
    You look great Jeffrey! Thanks so much for sharing progress with musclemecca!



  9. #621
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    Re: TheShadow - PSL Sponsored Log

    181.4lbs upon waking this morning. This is my weakest pose, mega flat, DNP still in so generally looking bad. But hey, happy to share a pic of my worse to be transparent. When dieting, don't chase being 'full' all the time, being flat is part of the process!fdd2a273208a330f439f36d60acc5351 1



  10. #622
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    Re: TheShadow - PSL Sponsored Log

    How I'm currently breaking my 18 hour fast on training days. 12 egg whites + 25g almond butter, 225g chicken breast, 225g 95% lean beef, 600g courgette, 200g spinach, 9g coconut oil. DNP now dropped, and just a few weeks left of the deficit.7e4a5ab5491b239aa773810fe8454cd5 1



  11. #623
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    Re: TheShadow - PSL Sponsored Log

    #tbt to 240lbs 10 months ago on the left, to now at 181lbs on the right.

    About 3 months prior to the photo on the left, I came to another coach at a pretty lean 190lbs, perfect health markers and in a good spot to grow and progress. I put all of my trust in this coach and did exactly what was asked of me, which resulted in me fat as hell, completely insulin resistant, unhappy, a myriad of digestive issues (which left me in the hospital twice) and generally hating bodybuilding. I did things that were completely against my better judgement, things that I would NEVER have done to a client myself, but I just kept listening to his 'trust the process' mantra. Embarrassingly, I did exactly this, and it left me wasting 10 months of my life to get me healthy again. It took me this long just to reverse the damage done in this process, and get me in a good spot to grow and progress again.

    Thankfully, here I am on the right after working with Austin Stout for some time to fix these issues, and I am finally back in a good place to progress properly.

    The message being here, anybody can take bad advice and be convinced to do things against their better judgement. Looking back, being very honest with you guys, I can't believe I had the wool pulled over my eyes so badly. Thank God I am working with Austin now, and everything is back to heading in the right direction.

    Onwards and upwards!128acacaf59614ad8c0181df8da4fdc2 1



  12. #624
    MuscleMecca God
    bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation KaiGold's Avatar
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    Re: TheShadow - PSL Sponsored Log

    Nice work shadow!


    The musclemecca bodybuilding news guy

  13. #625
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    bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation Drealdeal's Avatar
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    Re: TheShadow - PSL Sponsored Log

    Look awesome man!!! One of the best logs running.Thanks for all the info and keepin it interesting brother....



  14. #626
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by Drealdeal View Post
    Look awesome man!!! One of the best logs running.Thanks for all the info and keepin it interesting brother....
    Right, Shadow is like a doctor with this shit. He knows it inside and out!



  15. #627
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    Re: TheShadow - PSL Sponsored Log

    OPD PODCAST #4

    This week I had two of the most conditioned guys in the game, Austin Stout and Kris Hoffman, talking with me on general fat loss strategies plus answering some of you guys questions!

    Audio: www.jjphysique.com/podcast
    YouTube: https://youtu.be/rKptdw8WbhA
    iTunes: https://itunes.apple.com/gb/podcast/...265819314?mt=2



  16. #628
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    Re: TheShadow - PSL Sponsored Log

    Had a great day shooting with the Mrs for the TRIBE Active boys!

    Now to get in a pull session, followed by some wingates and checking in with Austin in the morning. Let's go! 91f344b0bd2f0efe55c1c21d42e0816c 1



  17. #629
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    Re: TheShadow - PSL Sponsored Log

    Mini-cut ends here for me today.

    I could definitely pull down a few more lbs and bring through some more midsection lines, but it wouldn't be too beneficial at this point!

    The goal right now is to carefully find my maintenance and let everything stabilise before pushing for growth.

    We lost exactly 40lbs through this fat loss phase!

    Some adjustments right off the bat:
    -Drop all steady state sessions to 250 cals per session
    -Reduce HIIT by 2 sessions this week (try to plan one FULL day off of both training and cardio)
    -Add in 15g carbs via veggies on non training days
    -Add in 15g fat on non training days
    -Add in 15g carbs on training days



  18. #630
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    bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation TheShadow's Avatar
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    Re: TheShadow - PSL Sponsored Log

    Some weird things happen when you're dieting but I have to say, this 'diet hack' I picked up from my coach was delicious!

    This is sugar free strawberry jelly, one pint of water and 300g cottage cheese blended up and left to set overnight.

    This was voluminous as hell and tasted like a giant strawberry and cream lolly.

    Highly recommended!f3990b07fb13f6e30a887ac79dfcf0cd 1



 

 
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