Buzzwords describing larger-than-life brand names are often misleading - and the fanciest of terms are frequently further supported by the highest prices. My advice, stick to established supplement companies and shop for specific ingredients, not brand names.

Unfornuately i somehow injured my knee. I'm not a big fan of doctors but i knew that it wasn't broken or otherwise i would be in a lot of pain. I took some basic meds ( ibuprofen ) to take care of the inflammation and been sticking to leg extensions / leg curls.

... go figure - i'm at work and just got interrupted i will be back in a little to respond to the rest.

Are you breaking protocol for a week?

You have done very well so far - I can't wait to hear you break 230!

Two-and-a-half pounds per week is not bad at all - especially if you can sustain your strength. Are you timing your power workouts - the entire sessions time to completion? Although you may not repeat the same numbers, finishing the workout faster can be progressive... for example:

Bench: 265×5×5 (6,625); Squat: 385×5×5 (9,625); Deadlift: 370×5×5 (9,250) = 25,500 pounds lifted

If you completed that workout in 60 minutes, your power index would be 425 pounds/min.

If you completed that workout in 50 minutes, your power index would be 510 pounds per/min - a net gain even with using the same loads/reps/sets.

Seriously... think of your body as an adaptive machine that needs to increasing get more productive by defining and defeating specefic fitness thresholds. By using a power index, even if your loads lighten, finishing the workout faster could define progress.

Weight Loss sense 8/27 was 294 when i wrote the post and now currently 268-270. So 24 lb in 10 weeks which has been an average of 2.4lbs per week. Not too Bad but definitely had some weeks that were more than others.

Trying to see if i can borrow a camcorder or better Camera as mine is very old.

ECA - (Stimerex)

CLA - 2g

With Meals:

Multi-Vitamin - 1 Pack (2x a day)

CLA -1g

In-Between Meals:

Amino-Acid Complex - 4.5g

Pre-Workout:

BCAA - 10g

L-Glutamine - 10g

L-Arginine -10g

Potassium - 500mg

Mid-Workout:

BCAA - 5g

L-Glutamine - 5g

Post-Workout:

BCAA - 10g

L-Glutamine - 10g

Before Bed:

BCAA - 10g

L-Glutamine - 10g

GABA - 5g

Other Information:

Water Intake - 1-1.5gal of liquid from water, sugar-free koolaid and green tea

EFA - Udo Choice Omega 3-6-9 Blend

Fish Oil - 5-10g (until 10/15. At this point i switch from chicken/steak used in meals to tilapia/orange roughy/salmon - so i was getting alot of fish oils naturally.)

Sodium Intake- 1800mg-4000mg (Depends on how much seafood i use. Most of my food i prefer to cook with Mrs. Dash but do use sea salt for a few things.)

Fiber Intake -50-60g per day (Mostly from fiberous vegetables.)

According to your numbers, you seem to be averaging a loss of 2 pounds per week? Have you lost 16 pounds in 8 weeks (4 of the 14-day CKD cycles)?

Just remember, little things will make a big difference right now. Be sure you are taking in plenty of sodium during the depletion week - salty nuts help provide sodium and greater satiety and increased thermogenesis (nuts take energy to digest).

Most important: BCAAs; leucine, iso-leucine and valine. Trust me on this, 10 grams of BCAAs preworkout will help reguventate your mind and spare muscle from wasting. Many studies support this. How many are you taking preworkout? You must take 10 grams at a minumum…. that would be twenty of these:

http://www4.netrition.com/optimum_bcaa1000_page.html

Are you still slamming glutamine post workout? This is also necessary when training like this…

http://www4.netrition.com/gl3_page.html

Sometimes it can be hard to sleep when depleting… supplementing with Melatonin is helpful.

Pound vitamin C, like 2-6 grams every day.

Take 10-15 grams of fish oils everyday too…

Where you at with all this stuff?

9/12 - 9/26:   Bench:265×5      Current Weight: 284.5      

                      Squat: 410×5

                      Deadlift: 365×5+1

9/27 - 10/11: Bench:270×6       Current Weight: 279.1

                      Squat: 410×5

                      Deadlift: 385×7

10/11-10/25: Bench:270×6        Current Weight: 272.7

                      Squat: 405×5

                      Deadlift: 380×5  

10/26-11/9: Bench: 265×5       Current Weight: 268.1

                        Squat: 385×5

                        Deadlift: 370×5  

Cardio rotation: Elipticial,Stepmill - Elip,Step,Step,Elip,Repeat

Caloric expenditure: 775-820 -Eliptical

                                875-1000-Stepmill

Progression: Overall-So far so good. I know i have alot to do even at 268 but it's nice to see shape and roundess to muscles that i would normally not see until 235-245. Only thing i'm worried about now is a small decline on my power methods. My guess is my body is just about out of steam and needs a week break or so training wise to let my body recover but continue to eat healthy. I feel ok yet i can tell my CNS is wrecked. Before i even get to the 3rd round of supersets on a bodypart i'm starting to lose that tightness feeling you get from the pump/lactic acid and it just feels like i'm moving the weight without any pressure or strain. Of course, the strain feeling comes later on the following night/day. During the carb up i limited the real cheat meal for 2 -3 hours after the workout and then for the final 24 hours i just stick with yams/white rice/lentils/whole wheat pasta.

Going back to what you were saying in your last post. Yes- I dread the carb up days because i can't stand seeing my weight fluxuate that much. Even while doing Dave's regimen, one cheat meal every week would take that 2-5 lb weight loss and turn it into a .75-1.75 net weight loss.