Integra21's X-Factor Log - 50 DAYS!

Integra21 · 03-20-2006, 02:52 AM

Hello everyone,

I am pretty new to the site and love reading about everyone's routine and what not to try new stuff.

I will be begining my xfactor cycle tomorrow - March 20 :nosthumbs

Stats:
5'10
177 lbs(will weigh on same scale in the morning before breakfast to keep variables of food/water weight down)
BF is 8-10% (will have it calculated this week at the gym)

Goal:
185-190lbs
same or less bodyfat.

I will be eating BIG while avoiding the fishes, oil, etc that are recommended. Eat lots of lean beef, chicken, wheat bread, oatmeal, fruits/veggies, no sugar yogurt (10g protein

) lots of milk, and will try to eat as "clean" as possible.

I will post my routine shortly along with hopefully some decent before pics. maybe you guys can tell me what type of body i have :boink: im lost with the whole meso -endo stuff.

Will also throw some random measurments out that i know of.
Waist: ~30-31in (32in pants fall off me)
Arms: 16.25in flexed
Neck: 15.5in
Forearms: 13in

Will be back tomorrow with cardio (1-1.5 miles @8-9mph) and ABS! and chest in the evening after work!

**EME** · 03-20-2006, 02:54 AM

Excellent!

Best of luck with your Log!

- EME

Integra21 · 03-20-2006, 02:54 AM

Ending May 8th

Integra21 · 03-20-2006, 02:54 AM

thanks EME!

bdybldr16 · 03-20-2006, 04:57 PM

good luck man

Integra21 · 03-20-2006, 06:09 PM

thanks question

my workouts are done in the eveing (7-8pm) and EME said to spread out the dosing evenly of XF. should i still take 2 pre workout and 1 before bed eventhough they will all be at the end of the day and the early next morning?

1 pill - 7am wakeup
2pill - 7:30pm pre workout
1pill 11pm night

?????good????

and off days?
1 pill morning 7am
1pill noon
1pill 5pm
1pill 10pm??

thanks - need to know QUICK about the training days lol

bdybldr16 · 03-20-2006, 08:53 PM

I would do

1 at 7 am
1 at 1 pm
2 at pre workout

or

1 at 7 am
1 at 1 pm
1 at 7 pm
1 before bed

let me know what you think. that gap between wake up and your workout was huge. try to fill it with a dose.

What does EME think about this?

Integra21 · 03-21-2006, 02:01 AM

Yea thanks, i just PM'ed EME.

DAY 1: chest/tri

Workout felt decent. Nothing new so far

. Strength is coming back to 100% after being sick and taking a week off.

Diet was clean and plentiful today! Beef, chicken, protein shakes, fruits, oats, wheat wrap, egg whites...ymmm

will weigh in tomorrow morning and try to get some pics up tonight :thumbup:

Integra21 · 03-21-2006, 03:56 PM

I got some pics last night but my computer wasnt allowing me to attach them. will do it when i get home frmo work.

forgot my 1pill for 1pm

so ill do what i did yesterday and get back to the 1-1-1-1 tomorrow

Integra21 · 03-22-2006, 10:49 AM

DAY 2:

Weight: 177.4 - however i think my digital scale at home is inaccurate. I will do a pre workout weigh in too on the better scale.

Dose:
1 7am
2 5:30pm
1 10:30pm

Training:
Back/Bicepts

I had a very good workout with a good pump. Weight stayed the same for the most part. I did get a compliment that my arms were getting bigger though

No side effects yet, although it seems to make me hungrier faster after i eat. which is a good thing!

Integra21 · 03-22-2006, 10:57 AM

http://i5.photobucket.com/albums/y18...ore3-20005.jpg
http://i5.photobucket.com/albums/y18...ore3-20002.jpg
http://i5.photobucket.com/albums/y18...ore3-20001.jpg
http://i5.photobucket.com/albums/y18...ore3-20010.jpg
http://i5.photobucket.com/albums/y18...ore3-20008.jpg

Integra21 · 03-22-2006, 03:35 PM

ok well apparently after you eat oatmeal, protein shake, egg whites and fruit you LOSE weight! lol

weighed in at 176.3lbs after eating.lol

ITS OFFICIAL my scale isnt worth its weight in sand! and will no longer be used in the log!

Integra21 · 03-23-2006, 03:19 AM

DAY 3:

Dosing:
1 7am
1 1pm
1 730pm
1 11pm

Workout: cardio/abs/legs
I ran for 11 min at 8.5mph, my normal ab routine done 3x a week.
For legs i did a type of squat machine (bad knees from sports

) lunges, leg curls, extentions, 2 different calf exercises.

SORE AS CRAP walking out of the gym. Had a good pump though!!

I feel good and ate quite a bit today.

Scale at the YMCA said 179.5lbs. so i will go with that since it will prob be more accurate

Integra21 · 03-24-2006, 02:01 AM

4 days and no responses! AND PICS!!

DAY 4: shoulders

shoulder press, front raises (good weight. 40lbs DB x 12, 45lbs x10, 50lbs x 8) lateral raises, rear delts, upright rows, shrugs

Diet was good today ate A LOT again. lots of meat. chicken, beef and turkey!

Weighed myself at the gym today post workout and weighed at about 182-183, it was not perfectly zeroed out.

GAIN

*I am getting my BF% calculated at the Y tomorrow or Monday, stay tuned....if anyone is reading

lol

Integra21 · 03-24-2006, 10:29 PM

DAY 5:

same dosing.

Legs are still very sore so i did not run. I did ab work at home though.

no weigh in today either, only digital scale here that sucks

--a little depressing theres no comments though. why am i logging again?

Integra21 · 03-26-2006, 03:02 PM

DAY 6 and 7

OFF

dosing was the same. I feel good. Ate big too!

Integra21 · 03-28-2006, 02:39 AM

DAY 8: CHEST/TRIs

DOSING
1 - 7am
1 - 1pm
1- 7pm
1- 11pm

Training went pretty good with a good pump. bench weight it getting back up also!

I ate A LOT today!

yumm yumm...oats, protein shakes, eggs, beef, chicken, fruits, salad, multi grains...

weighed in at 181.5lbs (2 lbs GAIN from DAY 3)

lets get some comments!

Integra21 · 03-28-2006, 02:40 AM

btw no noticable side affects, had some acne but ive been washin my face and showering more than ever! clearing it right up!

positive side...ALWAYS hungry!

xKAREEMx · 03-28-2006, 09:37 PM

good luck bro ...will be watching

Integra21 · 03-28-2006, 10:38 PM

thanks - about to take pill #3 on the day and hit the gym for back and bis

and MAYBE a BF%

bdybldr16 · 03-28-2006, 10:43 PM

keep working hard and you will see the gains come.

Integra21 · 03-29-2006, 02:38 AM

DAY 9: back/bis

felt good on all lifts with a good pump! I ate very good today as well. QUESTION: what type of nuts (if any) can i eat?

I unfortunatly did not weigh in today but i did get my body fat measured with a calibrator and 4 point reading

BODY FAT: 5.7% -- he said it usually reads a point or two low. so lets say 7%

Integra21 · 03-29-2006, 06:22 PM

just got back from a day 10 cardio/abs

i ran 1mil at 8mph (sore from basketball monday) lol

good ab workout :thumbup:

03-20-2006, 02:52 AM	#1
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	Integra21's X-Factor Log - 50 DAYS! Hello everyone, I am pretty new to the site and love reading about everyone's routine and what not to try new stuff. I will be begining my xfactor cycle tomorrow - March 20 :nosthumbs Stats: 5'10 177 lbs(will weigh on same scale in the morning before breakfast to keep variables of food/water weight down) BF is 8-10% (will have it calculated this week at the gym) Goal: 185-190lbs same or less bodyfat. I will be eating BIG while avoiding the fishes, oil, etc that are recommended. Eat lots of lean beef, chicken, wheat bread, oatmeal, fruits/veggies, no sugar yogurt (10g protein ) lots of milk, and will try to eat as "clean" as possible. I will post my routine shortly along with hopefully some decent before pics. maybe you guys can tell me what type of body i have :boink: im lost with the whole meso -endo stuff. Will also throw some random measurments out that i know of. Waist: ~30-31in (32in pants fall off me) Arms: 16.25in flexed Neck: 15.5in Forearms: 13in Will be back tomorrow with cardio (1-1.5 miles @8-9mph) and ABS! and chest in the evening after work!

03-20-2006, 02:54 AM	#2
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Excellent! Best of luck with your Log! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

03-20-2006, 04:57 PM	#5
bdybldr16 Amateur Join Date: Dec 2005 Posts: 69 Recipes: 0 Rep Power: 3	good luck man __________________ Check out planetary nutrition here: They Rock!!!! http://www.planetarynutrition.com/?Click=6418 "Lift hard or go home"

03-20-2006, 08:53 PM	#7
bdybldr16 Amateur Join Date: Dec 2005 Posts: 69 Recipes: 0 Rep Power: 3	I would do 1 at 7 am 1 at 1 pm 2 at pre workout or 1 at 7 am 1 at 1 pm 1 at 7 pm 1 before bed let me know what you think. that gap between wake up and your workout was huge. try to fill it with a dose. What does EME think about this? __________________ Check out planetary nutrition here: They Rock!!!! http://www.planetarynutrition.com/?Click=6418 "Lift hard or go home"

03-28-2006, 10:43 PM	#21
bdybldr16 Amateur Join Date: Dec 2005 Posts: 69 Recipes: 0 Rep Power: 3	keep working hard and you will see the gains come. __________________ Check out planetary nutrition here: They Rock!!!! http://www.planetarynutrition.com/?Click=6418 "Lift hard or go home"

03-20-2006, 06:09 PM	#6
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	thanks question my workouts are done in the eveing (7-8pm) and EME said to spread out the dosing evenly of XF. should i still take 2 pre workout and 1 before bed eventhough they will all be at the end of the day and the early next morning? 1 pill - 7am wakeup 2pill - 7:30pm pre workout 1pill 11pm night ?????good???? and off days? 1 pill morning 7am 1pill noon 1pill 5pm 1pill 10pm?? thanks - need to know QUICK about the training days lol

03-21-2006, 02:01 AM	#8
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	Yea thanks, i just PM'ed EME. DAY 1: chest/tri Workout felt decent. Nothing new so far . Strength is coming back to 100% after being sick and taking a week off. Diet was clean and plentiful today! Beef, chicken, protein shakes, fruits, oats, wheat wrap, egg whites...ymmm will weigh in tomorrow morning and try to get some pics up tonight :thumbup:

03-21-2006, 03:56 PM	#9
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	I got some pics last night but my computer wasnt allowing me to attach them. will do it when i get home frmo work. forgot my 1pill for 1pm so ill do what i did yesterday and get back to the 1-1-1-1 tomorrow

03-22-2006, 10:49 AM	#10
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	DAY 2: Weight: 177.4 - however i think my digital scale at home is inaccurate. I will do a pre workout weigh in too on the better scale. Dose: 1 7am 2 5:30pm 1 10:30pm Training: Back/Bicepts I had a very good workout with a good pump. Weight stayed the same for the most part. I did get a compliment that my arms were getting bigger though No side effects yet, although it seems to make me hungrier faster after i eat. which is a good thing!

03-22-2006, 10:57 AM	#11
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	http://i5.photobucket.com/albums/y18...ore3-20005.jpg http://i5.photobucket.com/albums/y18...ore3-20002.jpg http://i5.photobucket.com/albums/y18...ore3-20001.jpg http://i5.photobucket.com/albums/y18...ore3-20010.jpg http://i5.photobucket.com/albums/y18...ore3-20008.jpg

03-22-2006, 03:35 PM	#12
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	ok well apparently after you eat oatmeal, protein shake, egg whites and fruit you LOSE weight! lol weighed in at 176.3lbs after eating.lol ITS OFFICIAL my scale isnt worth its weight in sand! and will no longer be used in the log!

03-23-2006, 03:19 AM	#13
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	DAY 3: Dosing: 1 7am 1 1pm 1 730pm 1 11pm Workout: cardio/abs/legs I ran for 11 min at 8.5mph, my normal ab routine done 3x a week. For legs i did a type of squat machine (bad knees from sports ) lunges, leg curls, extentions, 2 different calf exercises. SORE AS CRAP walking out of the gym. Had a good pump though!! I feel good and ate quite a bit today. Scale at the YMCA said 179.5lbs. so i will go with that since it will prob be more accurate

03-24-2006, 02:01 AM	#14
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	4 days and no responses! AND PICS!! DAY 4: shoulders shoulder press, front raises (good weight. 40lbs DB x 12, 45lbs x10, 50lbs x 8) lateral raises, rear delts, upright rows, shrugs Diet was good today ate A LOT again. lots of meat. chicken, beef and turkey! Weighed myself at the gym today post workout and weighed at about 182-183, it was not perfectly zeroed out. GAIN *I am getting my BF% calculated at the Y tomorrow or Monday, stay tuned....if anyone is reading lol

03-24-2006, 10:29 PM	#15
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	DAY 5: same dosing. Legs are still very sore so i did not run. I did ab work at home though. no weigh in today either, only digital scale here that sucks --a little depressing theres no comments though. why am i logging again?

03-26-2006, 03:02 PM	#16
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	DAY 6 and 7 OFF dosing was the same. I feel good. Ate big too!

03-28-2006, 02:39 AM	#17
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	DAY 8: CHEST/TRIs DOSING 1 - 7am 1 - 1pm 1- 7pm 1- 11pm Training went pretty good with a good pump. bench weight it getting back up also! I ate A LOT today! yumm yumm...oats, protein shakes, eggs, beef, chicken, fruits, salad, multi grains... weighed in at 181.5lbs (2 lbs GAIN from DAY 3) lets get some comments!

03-28-2006, 02:40 AM	#18
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	btw no noticable side affects, had some acne but ive been washin my face and showering more than ever! clearing it right up! positive side...ALWAYS hungry!

03-28-2006, 09:37 PM	#19
xKAREEMx Pro Stature Join Date: Aug 2005 Location: Longisland , NY Posts: 341 Recipes: 0 Rep Power: 105	good luck bro ...will be watching

03-28-2006, 10:38 PM	#20
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	thanks - about to take pill #3 on the day and hit the gym for back and bis and MAYBE a BF%

03-29-2006, 02:38 AM	#22
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	DAY 9: back/bis felt good on all lifts with a good pump! I ate very good today as well. QUESTION: what type of nuts (if any) can i eat? I unfortunatly did not weigh in today but i did get my body fat measured with a calibrator and 4 point reading BODY FAT: 5.7% -- he said it usually reads a point or two low. so lets say 7%

03-29-2006, 06:22 PM	#23
Integra21 Amateur Join Date: Feb 2006 Posts: 67 Recipes: 0 Rep Power: 3	just got back from a day 10 cardio/abs i ran 1mil at 8mph (sore from basketball monday) lol good ab workout :thumbup: